How to Relieve Stress in 10 Minutes or Less

Okay, youíre stressed out. Maybe itís your job, your demanding boss, your mother-in-law, money, health — the list goes on. Whatever the reason, de-stressing is crucial for your well being.†Donít have time for a 5-mile run or an hour at the gym? Try the following †to de-stress in just minutes:

Hug someone. Hugs are excellent stress relievers. They release oxytocin, a hormone that promotes relaxation, trust, and compassion. †The best part is, when you hug your family and friends, you’ll relieve their stress, too.

Pet an animal. Petting animals raises your levels of serotonin and dopamine, neurotransmitters that have calming properties. A detailed article in HelpGuide notes a wide range of health benefits pet owners enjoy, including lower blood pressure and a reduced depression. Stroking, holding and cuddling, a loving animal can quickly calm and soothe us when weíre stressed.

Take a Breather. If you donít have time for hours of meditation, try the ď4-7-8Ē breathing technique: Sit in your chair or on the floor with your back straight. Breathe in for a count of 4, hold your breath for a count of 7, then exhale for 8. Repeat this for five minutes. I tried it and it works.

Reminisce and Savor. These are basically mind games that you engage in to take away stressful thoughts. You can engage in anticipatory savoring†by†looking forward to a positive event. Or you can reminisce (bring to mind a past event to rekindle positive feelings).

Empty your brain. Negative thoughts and emotions can build up and by dayís end, your head can feel like itís ready to explode. Release that anger you felt when that sales person or boss was rude to you. Or the anxiety you built up during the day over that important upcoming presentation. So let go. Let it out. Youíll feel better.

Develop a PERMA-H score. Created by positive psychologist, Martin Seligman, and widely published in his book, “Flourish,” PERMA stands for Positive Emotion, Engagement, Positive Relationships, Meaning, and Accomplishment/Achievement. Using PERMA brings into focus the things that make up your well-being (instead of just chasing happiness). It addresses the many factors that can help you de-stress, like embracing positive emotions, losing yourself in a project, nurturing positive relationships, finding meaning in your life, and improving yourself in some way. For example, when you are having a bad day, if you look at and calculate your PERMA-H score, you can see which area of your well being is lacking that day. Your PERMA-H score helps you achieve and track balanced happiness.

source: Psychology Today

 

 

107 comments

Peggy B
Peggy B3 months ago

Noted

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Jennifer Manzi
Jennifer Manzi2 years ago

tyfs

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Sue R.
Sue R2 years ago

Good info

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Shailja Mukhtyar
Shailja Mukhtyar2 years ago

oh yes, pranayama too- - yogic breathing exercises

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Shailja Mukhtyar
Shailja Mukhtyar2 years ago

need to get back to my meditation & yoga

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Kathryn Irby
Past Member 2 years ago

I need to practice this on a daily basis! Thanx!

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Claudia Acosta
Claudia A2 years ago

I see animals happy end videos... like this super happy whale!

http://www.care2.com/news/member/846052047/3889634

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Darla R.
Darla R2 years ago

thanks

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MJ J.
Past Member 2 years ago

ok

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Joemar Karvelis
Joemar K2 years ago

Thanks

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