Ten 10-Second Stress Busters
Have you ever pulled up for a first date or super-important business
meeting with just seconds to pull yourself together for a good first
impression? Traffic was awful, you spilled coffee on your shirt, your
kid's Barney CD is stuck on a permanent loop in your stereo. You. Are.
Stressed. And you need to decompress, pronto! If moments like these can
make you look more like an anxious fool rather than "oh so cool," here
are 10 super quick easy ways to help you de-stress when all you have is
10 seconds.
- Deep breaths. Sometimes all you have time for is a deep
breath—sometimes that's all you need. Inhale for five seconds, filling
up your lungs to full capacity. As you take your breath in, tempt the
breath to reach the deepest part of your lungs, allowing your belly to
expand outward. To exhale, open up your mouth and empty your lungs. You
can even add a little mantra to enhance the breath. On your inhale,
recite internally a word that reminds you of calmness or peace, and as
you exhale, release the word "stress" or "worry."
Laugh out loud. Have
you ever had a really good laugh that brought tears to your eyes?
Afterwards it feels like you have taken 20 deep breaths of fresh, pure
mountain air. That's because laughter is known to release the "happy
chemicals" dopamine and endorphins in your system. In March 2003, a
survey of rural Midwestern cancer patients revealed that humor was one
of the most frequently used, successful forms of therapy to reduce
stress and increase immunity. People who attend the guru Yogi Ramash's Laughing Yoga classes are said to be significantly happier than before entering the class. - Put a smile on your face. The simple act of smiling releases
chemicals that not only reduce stress but also promote a healthy immune
system. Thich Nhat Hanh, author of Peace is Every Step, says,
"Sometimes your joy is the source of your smile, but sometimes your
smile can be the source of your joy." And guess what? When you smile at
someone they typically smile back—also a great stress reliever and
positive reinforcement for you to smile more.
Aromatherapy. The
Department of Health Science at Osaka Kyoiku University conducted a
study in December 2001 testing the effectiveness of aromatherapy on
stress. Lavender odorants were associated with significant levels of
reduced stress. You can purchase a little jar of lavender oils or a
little sachet at most health food stores. It's easy to keep in your
purse, car, office, or home. Bring it close to your nose, take a deep
breath in, and breathe out the tension and stress in your body.- Give someone a compliment. March 1st is World Compliment Day.
But you don't have to wait until spring to receive all the benefits of
making another person's day. It doesn't take very long to find something
good in another. It takes your mind off of your stresses. The great
thing about this is the more often you do it, the easier it gets. Who
knows, you may be able to throw out two compliments in 10 seconds if you
keep it up.
- Imagine the person you're with in their underwear. This can either be incredibly stimulated or absolutely hilarious. If it worked for Marcia Brady, it'll work for you.
- Five jumping jacks. The Mayo Clinic's Stress Management team
says, "One way to take control of the stress in your life is through
physical activity. Being active can boost your feel-good endorphins and
distract you from daily worries." Research proves time and time again
that one of the best behavioral techniques to combat stress and anxiety
is to engage in physical activity. If you only have 10 seconds, jumping
jacks are the perfect full-body movement to sneak in. Jump away.
Kiss someone. (Preferably
someone who would like to be kissed.) Kissing a stranger may get you a
slap in the face—which would be counter-productive in relieving stress.
American psychologist Harry Harlow conducted some very famous
controversial studies in the late 1950's with monkeys to determine the
efficacy of touch and the symptoms of a lack there of. Although these
studies perhaps lacked ethical wisdom, he found out some amazing
information regarding touch. Monkeys who were unable to connect to
another with touch showed not only insurmountable levels of anxiety and
stress but they also had a failure to thrive. Kissing and touching loved
ones help you feel connected, safe, and less stressed.
Tell a quick joke. You're
multi-tasking here by covering tips two and three while you're at it.
The only better thing than laughing by yourself is laughing with someone
else. As Victor Borge, the American entertainer, once wrote, "Laughter
is the shortest distance between two people." Even dumb jokes can get a
chuckle. Here's a quick 10-second joke you can try out.
You: Want to hear a clean joke?
Them: Sure.
You: Tommy took a bath with bubbles . . . Want to hear a dirty one?
Them: Sure.
You: Bubbles is a girl.
SCREAM!!!! Yup
that's right. YELL your loudest. Imagine, if you will, a teapot. The
water gets warmer and warmer until eventually it starts to boil. That
poor little kettle can't hold it in any longer and it has to scream!!!!
Once it screams you turn off the heat and viola! You get to
enjoy a nice hot cup of chamomile. See yourself as that teapot. When you
feel like you just can't take it any longer let out a loud SCREAM!
Rachel Gray Safyurtlu, Grief Counselor (MFT), Yoga instructor, and
mother of two, suffered a devastating loss of her son Dylan, six months
into her pregnancy. One of the ways she dealt with the anger,
frustration, and emotional pain was to drive to a parking lot under a
freeway overpass (where no one could hear) and scream her lungs out
until she felt a release. Rachel states, "We all experience stress and
loss in some form. Whether we are conscious of our own stress or not,
screaming is a great way to release tension." So get out there and
SCREAM!
Often times it's hard to know how you feel. People survive their busy
lives by living on autopilot, zoned out, not even remembering how they
got home from work. Consumed with this stressful life, we sometimes go
days without realizing that our shoulders are big rocks sitting next to
our ears. The key to combating stress is to be aware of your body and
how it feels. Check in with yourself several times throughout the
day—even more on high stress level days. Integrate these simple
10-second stress busters and you're on your way to a calmer, happier,
and healthier you.
