Stress plays a major role in our lives. We can become addicted to it. We can become ill with it. Using it, we can achieve more. We can "break down" from it. We can adapt to it. Some of us are so adapted to it, we don't know how to function without it.
Over the past 20 years, the U.S. Surgeons General have reported that 85 percent of our illnesses are related to stress. Stress can kill us. Dr. Herbert Benson coined "the relaxation response" to describe the opposite response to stress. But these days, who has the time to learn the relaxation response? We're so busy running on stress-created biochemicals; we rarely incorporate relaxation into our lifestyles. Failure to balance the stress response with the relaxation response, however, puts us at high risk for some type of physical, mental, emotional or relational breakdown.
Here are a few quick, five- or ten-minute activities, which you can rapidly incorporate into your high-speed, highly-stressed daily life.
They just might help you create a stress-relaxation balance in your life.
Go on ten-minute mini-vacations in your mind. At the workplace or at home, close your eyes, take 5 deep, sighing breaths, and in your imagination, create a sensory-rich picture of your favorite vacation spot. Picture yourself there. Smell the scents in the air. Feel the breeze on your skin. Listen to the sounds of the birds, insects, water or wind. Listen to the silence. Experience the warmth or coolness of the air around you. See the colors, light and shadows of the scene. And taste your favorite food while in this vacation spot. Picture yourself lying down and enjoying the surrounding environment. And relax. Soften all bodily tension. And breathe as if you were falling asleep. This ten-minute vacation can profoundly generate the relaxation response.
Go to the restroom or home bathroom. Splash water on your face. Take time to massage your facial muscles with warm water. Let your jaw drop slightly and massage your cheeks. When your hands are very warm, rub the back of your neck. Focus your attention on softening all your face and neck muscles. Allow your eyes to rest in the warmth of your hands covering them.
When you return from work, or before bed at night, take a very warm bath or shower. Light candles and incense. Softly play your favorite music. Imagine that the stress in your body is being dissolved and washed away by the water. Focus your attention on dropping responsibilities and stressors of the day. Imagine them dropping off you like scales, as you gently rub your body...perhaps with scented soap or lotion. Put your mind in neutral. Let your entire body go limp, and imagine it becoming a part of the water itself. Focus on your long, slow, deep breathing.
Learn how to meditate. Meditation and grateful prayer are very helpful in de-stressing you. Once you have learned, you can pray or meditate almost anywhere and any time. Repeat a favorite word or phrase, e.g. "I am completely safe." "I am loved." "I am at peace." "Thank you, thank you, thank you." Read inspirational, positive affirmations. There are books available, collections of brief stories or single phrases. Carry around a small book to read for ten minutes at a time, and invite your mind to re-focus on what you read.
Go for a walk. Yes, I know exercise is that grim "E-word." But moving your body when it has been still for a long time, relaxes all those stiff muscles used in holding you upright against the pull of gravity. So move around, walk, do isometrics or take ten minutes to jog in place. You will find such activity very relaxing.
Drink a glass of water or juice. Eat a healthy snack. Eat it alone, in a quiet place. Keep the sips of water in your mouth for full minute before swallowing. Chew your mouthful at least 150 times before swallowing. Pay attention to how it smells, tastes and feels. Imagine it as restoring you with vitamins, minerals, and energy lost to the stress you've been experiencing. Become totally absorbed in the process of chewing and swallowing...and do it very slowly.
None of the above activities require more than ten minutes. Why not incorporate each of them into your daily life? When they become habits, you will begin to balance the stress-response with the relaxation-response. It may just resolve 85 percent of the problems you have now. A balanced life is a healthy one. Enjoy!
Dr. Thomas is a licensed psychologist, author, speaker, and life coach. He serves on the faculty of the International University of Professional Studies. He recently co-authored (with Patrick Williams) the book: "Total Life Coaching: 50+ Life Lessons, Skills and Techniques for Enhancing Your Practice...and Your Life!" (W.W. Norton
2005) It is available at your local bookstore or on Amazon.com.
If you found the above column useful, feel free to share it with friends.