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1. Soothing Scents – Aromatherapy can be extremely useful in managing stress. According to Kathy Keville and Mindy Green in Aromatherapy: A Complete Guide to the Healing Art (Crossing Press 1995), oils made from anise, basil, bay, chamomile, eucalyptus, lavender, peppermint, rose, and thyme all have a soothing effect. I recommend keeping wetted hand towels, scented with a few drops of lavender essential oil, in the fridge. When stress strikes, take a few minutes to lie down and drape one of the cooled towels over your eyes and forehead.
2. Write – Diaries are not just for children! In fact, starting a personal journal is a fantastic first step in stress management. They provide a very effective means for identifying and evaluating our stress triggers. If you don’t understand what is causing your stress, then how can you fix it? Even if you think you understand, you many be surprised by what you discover through journaling. In addition to acting as a tool for self-reflection, a journal provides a judgment-free outlet for venting frustrations, which in itself can be a very soothing process.
3. Breathe Deeply – It is easy to forget how important breathing since our body does it for us automatically. Unfortunately, the usual shallow breathing can cause the heart to beat more quickly and our muscles to become tense. Therefore, when managing stress, it is important to focus on breathing deeply. When you do this correctly, the effect is extremely calming. When you are ready, place your hand on your belly and slowly breathe in through your nose. Once you feel your belly expand, slowly release the breath out of your nose. I generally go with ten seconds breathing in and then another 10 seconds releasing the breath. Try to do this for 5 full minutes, and focus your mind only on the process of breathing. The impact on your mental state will be a feeling of release and relaxation.
4. Exercise – When we exercise, our body releases endorphins, which are hormones that play a role in elevating mood. As a result, those that exercise regularly experience an improved sense of wellbeing and happiness. Exercise also improves blood flow to the brain and throughout the body, improving overall energy and mental clarity. Physical exertion will also help you to sleep more soundly at night, which we know from last weeks post is important in weight management. To manage your stress via exercise, aim for a minimum of 2.5 hours of moderately intense exercise per week.
5. Cut the Caffeine – While one cup of coffee per day can be an excellent source of antioxidants, more than that can impede the body’s ability to handle stress. Caffeine gives us that initial boost by acting as a stimulant, and actually signals the adrenal glands to release stress hormones. If you are already stressed out, caffeine is going to make it much more difficult for you to de-stress. Try cutting your coffee consumption down to one cup per day and keep in mind that most soda, tea, and chocolate also contain caffeine. If you are a tea drinker, switch to chamomile; it is caffeine free and has a calming effect.
2. Write – Diaries are not just for children! In fact, starting a personal journal is a fantastic first step in stress management. They provide a very effective means for identifying and evaluating our stress triggers. If you don’t understand what is causing your stress, then how can you fix it? Even if you think you understand, you many be surprised by what you discover through journaling. In addition to acting as a tool for self-reflection, a journal provides a judgment-free outlet for venting frustrations, which in itself can be a very soothing process.
3. Breathe Deeply – It is easy to forget how important breathing since our body does it for us automatically. Unfortunately, the usual shallow breathing can cause the heart to beat more quickly and our muscles to become tense. Therefore, when managing stress, it is important to focus on breathing deeply. When you do this correctly, the effect is extremely calming. When you are ready, place your hand on your belly and slowly breathe in through your nose. Once you feel your belly expand, slowly release the breath out of your nose. I generally go with ten seconds breathing in and then another 10 seconds releasing the breath. Try to do this for 5 full minutes, and focus your mind only on the process of breathing. The impact on your mental state will be a feeling of release and relaxation.
4. Exercise – When we exercise, our body releases endorphins, which are hormones that play a role in elevating mood. As a result, those that exercise regularly experience an improved sense of wellbeing and happiness. Exercise also improves blood flow to the brain and throughout the body, improving overall energy and mental clarity. Physical exertion will also help you to sleep more soundly at night, which we know from last weeks post is important in weight management. To manage your stress via exercise, aim for a minimum of 2.5 hours of moderately intense exercise per week.
5. Cut the Caffeine – While one cup of coffee per day can be an excellent source of antioxidants, more than that can impede the body’s ability to handle stress. Caffeine gives us that initial boost by acting as a stimulant, and actually signals the adrenal glands to release stress hormones. If you are already stressed out, caffeine is going to make it much more difficult for you to de-stress. Try cutting your coffee consumption down to one cup per day and keep in mind that most soda, tea, and chocolate also contain caffeine. If you are a tea drinker, switch to chamomile; it is caffeine free and has a calming effect.