According to the American Institute of Stress (there really is such an institution) there are some quick ways to alleviate stress. Hearing an air-raid alert is a stressful event. With missiles reaching Ashdod from time to time we have to run (carefully) to our safe area. Between alerts there are things you can do to relieve that stressful feeling. Here are a few of them:
There is a good reason why this is on the top of the list. Meditation allows us to observe our thoughts and emotions in a detached, non-judgmental way.
Meditating for as little as 10 minutes every day can significantly reduce your stress and anxiety instantaneously. Studies have discovered that meditation can not only help in reducing stress, regular practice of meditation can also minimize the risk of cardiovascular disease.
All you need is to sit down, close your eyes, and bring your attention to your breath.
“Breathing is the number one and most effective technique for reducing anger and anxiety quickly.” (And if you permit me to add a personal observation, it’s the most effective method for staying alive.)
All you need is to take 5 minutes off and focus on your breath. Breathe in fresh cool air through your abdomen and breathe out warm air releasing all your tension.
Shift your focus from negative thoughts to positive ones. Perhaps a fond memory will help you pass through the moment.
Scan your body
Scanning your own body mentally can help you understand where you are holding tension, how it affects you, and help you release stress as well.
All you need to do is sit comfortably or lie on your back and just scan your body from your toes to your scalp. As you move through each part of your body, gently notice how it feels physically. (I suppose this means you start at the extreme bottom and say, “Hello toes,” and then work your way up.)
Be aware of places you feel tight or loose without trying to change anything.” By simply scanning your body for 2 minutes you can help it relax. Breathe deeply into your body while scanning and imagine fresh breath flowing to the specific body part you are scanning. Be aware of the sensations and repeat the process for each Body scan meditation can help with stress relief, improve sleep, enhance self-awareness, reduce pain and boost self-compassion.
Listen to music
Plug in your earphones and listen to your favorite music. Experts have found that music can have an instant calming effect on our mind and body. (I think we all know this.) Listening to your favorite music can also reduce your anxiety, heart rate, and blood pressure. Or you can listen to sounds of the ocean, a bubbling brook, birds chirping or whale calls and allow your mind to relax. You can also listen to more peppy and upbeat tunes to lift your mood and even sing along.
Splashing some cold water on your face and pulse points can help you cool your body temperature and make you feel energized. Running cold water or putting ice on your wrists can help you calm down quickly as major arteries run through the wrists.
Get some sun
Step out of your home or office for a while and feel the warm sun on your skin. Vitamin D from the sunshine can lift your mood instantly.
Take a quick walk
Getting some fresh air and moving your body for just 10 minutes can clear your head and make you feel ready for the tasks ahead.
Laugh out loud with your friends and family. Watch your favorite sitcoms or funny videos on YouTube to enjoy a full-on laugh-out session. (This is my personal favorite.)
Chewing gum can help you keep stress away and enhance your productivity and mood. (Don’t forget to brush your teeth.)
Practice creative visualization
Mentally imagine what you want — your goals, objectives, dreams, and think about how you want to feel about it.
Massage your hands
If you want to know how to relax then simply give yourself a hand massage for 5 minutes.
Eat the right food
Food and drinks like dark chocolate, honey, and green tea are known to relieve stress and anxiety. (another one of my favorites)(especially the chocolate)
Instead of going for an hour-long yoga session you can stretch certain body parts while on the go to relieve body tension and relax your muscles.
Take some alone time
Spend time alone and gather your thoughts and emotions. Spending 5 minutes with yourself can help you calm down a lot.
Simply stare outside from the window and look at the sky, clouds, trees, park, or even people walking outside. Take a break from the tv screen and look at life.
The citrusy scent of oranges can help to reduce stress and anxiety and boost your mood.
Pet a furry friend
Spending some time with your pet can help to greatly reduce your stress and anxiety levels instantly.