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5 Happiness Hacks That Take 5 Minutes Or Less

Feeling stressed or down? These science-backed tips will boost your mood quickly.

So often, the habits that experts recommend to increase happiness aren’t compatible with actual daily life. Who has time to sit down for an extended meditation session when you’re juggling 1,000 different things?

Fortunately, there is plenty you can do to boost your well-being throughout the day in just a few minutes. Here are five research-backed happiness “hacks” that take five minutes or less, but pay dividends all day long.

1. Tackle your hardest task.

Loretta Graziano Breuning, founder of Inner Mammal Institute and author of “Habits of a Happy Brain,” believes that humans can essentially rewire their brains. How so? By understanding that we have certain “happy chemicals” that were inherited from earlier mammals — and using that knowledge to develop habits that turn those chemicals on.

One of those chemicals is dopamine, which Breuning describes as “a sense of accomplishment,” and you can stimulate dopamine by going straight at your most difficult task of the day — ideally pretty early on. Have an email you’ve been putting off? A particularly challenging stretch of child care? A deadline you need to hit, or a difficult conversation you’ve been putting off? Tackle it first.

(If the task you’re taking on isn’t something you can complete in five minutes or less, break it into smaller chunks. Then start with one.)

Ultimately, the goal is to “focus on a specific target,” Breuning said, and to celebrate yourself when you’re done. It might feel counterintuitive to tackle a hard task when you’re looking for a feeling of happiness, but stimulating dopamine in your brain can help keep you humming along (and feeling proud of yourself!) all day long.

2. Take 10 deep breaths.

In a December study led by a team of researchers with the University of Wisconsin-Madison’s Center for Healthy Minds, experts broke down the four pillars they believe are essential to cultivating mental well-being: awareness, connection, insight and purpose. All these sound pretty lofty, but the pillars can be broken down into small daily habits that, over time, train the brain.

When it comes to awareness, for example, one of the simplest exercises to try is just breathing. Close your eyes and focus on the act of taking 10 breaths, the researchers suggested. That’s it! (Or consider 4-7-8 breathing. Or roll breathing. Or any of the hundreds of other types of focused breathing. Just find one or two methods that feel good to you so you’ll actually stick to it.)

Ultimately, research really does show how powerful mindfulness meditation can help to lessen feelings of anxiety and stress both in the moment and in the longer term. But the good news is that you don’t need to spend a huge chunk of your day doing it.

3. Listen to a happy song. (Bonus points for dancing!)

When you’re exhausted or dragging, press play on an upbeat song. Research shows hearing happy music is on par with mindfulness meditation.

For example, in a 2016 study of older adults with Alzheimer’s, listening to music improved their sense of well-being and mood and lowered their feelings of stress. On the other end of the spectrum, studies have shown that singing to babies in the NICU helps to keep them “quietly alert” and reduced parental stress.

Bonus points for dancing or moving your body along with the music, which can help increase your energy levels even further while zapping stress.

4. For a few minutes, focus on the people who’ve got your back.

According to Breuning, another key “happy chemical” is oxytocin, which people tend to think of as the love hormone, though she thinks of it as more closely tied to feelings of trust. To stimulate oxytocin quickly, she recommended thinking about the people you trust. Ask yourself: “If I need support, who will be there?” Breuning said.

You might go ahead and connect with that person by sending them a quick text or giving them a call, (or if you’re together at home, giving them a quick hug). And those simple moments of social connection with someone you love and admire are a big-time happiness booster.

But just thinking about who is in your “herd” can be enough, Breuning said. It stimulates your brain’s oxytocin, which helps you feel safe and secure.

5. Do something kind for someone. (Or just think kind thoughts!)

Research shows that daily acts of kindness are a simple way to boost happiness and they don’t have to be big. What matters is that you’re deliberate about it.

“Intentionally set a goal to be kinder to others,” experts at the Mayo Clinic suggest . “Express sincerely felt kindness to a co-worker. Make a special effort to extend kind words to a neighbor. Hold the elevator for someone or take time to help a loved one.”

Experts also now understand that it can be equally powerful (at least from a happiness-boosting perspective) to simply spend some time cultivating a sense of kindness toward someone in your own head — whether or not that person even knows it.

The Center for Healthy Minds recommended thinking about things you admire about that person. Then “recall situations where they expressed these qualities and then imagine expressing your appreciation,” the group noted. “You can then extend this to people you don’t know very well and eventually even to people you find challenging.”

By spending some time sending happy thoughts someone else’s way, you’ll bring a bit of joy into your own life.

By Catherine Pearson   05/12/2021 

source: HuffPost Life


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12 Benefits of Lemon Water

Celebrities and naturopaths won’t start their day without guzzling a glass of lemon water. Here’s what this a.m. habit can and can’t do for your health.

Lemon water may help you lose weight

Lemon water may be a dieter’s best friend. “The polyphenols in lemon may aid in reducing appetite,” registered dietician Erin Palinski-Wade, RD, CDE, author of Belly Fat Diet for Dummies. Rodent studies have shown that the polyphenols in lemon do help to prevent weight gain. Plus, she adds, “when you drink a glass of water, especially before a meal, this helps to fill your stomach, offsetting the amount of food needed to feel satisfied.” Lemon-flavored water is also a healthy option to replace your morning glass of orange juice—think of all the calories saved! To make lemon water, use whole lemons (not lemon juice in a bottle). “Try squeezing the juice from one lemon into 8 to 12 ounces of water,” Palinski-Wade says. You can also grate in a bit of the zest (just wash the lemon first). “Enjoy it cold or warm, but if you will be having it to promote weight loss, drink it chilled with ice,” she says.

It helps keep you from getting sick

We’ve all heard that vitamin C, which is found in citrus fruits like lemon, gives your immune system a boost (more on vitamin C later). But one of the benefits of lemon water is helping to prevent infection. “Certainly the acidic environment in the stomach serves as a barrier, deterring pathogens from gaining a foothold and causing illness,” says Roxanne B. Sukol, MD, medical director of the Cleveland Clinic’s Wellness Enterprise. “Ingestion of highly acidic foods, including lemon juice, contributes to the acidic environment.” According to The Cleveland Clinic, chemicals in lemon known as phytonutrients have antioxidant properties that can also help protect the body from disease.

It aids digestion

Another one of the benefits of lemon water is that the acids help to digest food. “The citrus flavonoids in lemon aid the acid in the stomach in breaking down food, which may improve overall digestion,” says Palinski-Wade. “Warming the water seems to provide the greatest digestive benefits.” Aiding digestion is especially important as we get older because the amount of acid in our stomach declines with age. One study showed that over 30 percent of men and women over age 60 had atrophic gastritis, a condition marked by little to no stomach acid. In addition, if you add lemon slices and zest to your water, you may be able to harness some of the benefits of pectin, a fiber found in the pulp and peel. Many studies have shown fiber to improve digestion and gut health.

Lemon water gives you a vitamin C boost

Citrus fruits are a great source of vitamin C. According to the United States Department of Agriculture, a fourth of a cup of lemon juice yields 23.6 mg of vitamin C, about a third of the recommended daily allowance for women and a fourth for men. Vitamin C is a powerful antioxidant that helps protect cells against free radicals, and according to the National Institutes of Health, this could even help protect us again cardiovascular disease and cancer. And although we don’t think much about this ailment anymore, “vitamin C prevents scurvy, a disease of weakened connective tissue that results in bleeding gums, among other symptoms,” says Dr. Sukol. Connective tissue is also crucial for wound healing.

Lemon-Water

 

It keeps you hydrated

Hydration is not a direct benefit of the lemon properties themselves, but rather, drinking flavored water might entice you to consume more of it. “Fluids, in general, provide hydration, however, some people struggle to drink an adequate amount of water per day simply because they find water boring or do not enjoy the taste,” Palinski-Wade says. “Adding lemon to water can enhance the taste, making it more appealing to some, helping them to drink more and improve hydration.” Although the old rule was to drink eight 8-ounce glasses a day, nutritionists now recognize that the amount will vary based on what you weigh, how active you are, and where you live. One test to make sure you’re getting enough? Your pee should be nearly clear—if it’s yellow or dark, you need to drink more.

It may help you look younger

The vitamin C in lemon juice might actually help your skin as well, definitely one of the benefits of lemon water. One study from the U.K. showed that higher vitamin C intakes were associated with fewer wrinkles. “Because vitamin C is a nutrient that can fight off free-radical damage, it can protect skin,” Palinski-Wade says. This could be due to vitamin C’s effects on collagen, which helps make up the connective tissue under the skin. “In addition, the hydration from the water helps skin stay more subtle and provides a more youthful appearance,” she adds. Your skin is an organ, and hydration helps it function at its best.

It may help liver function

Another one of the benefits of lemon water is helping your liver to do a better job being the body’s filter. “Boosting overall hydration can help to improve the function of all organs in the body, including the liver,” Palinski-Wade says. “In addition, animal studies have found that the citrus flavonoids in lemon may protect the liver against toxins and reduce fat in the liver, protecting against fatty liver disease.” Your liver is the body’s natural mechanism for flushing out toxins; so although claims of “detoxification” from lemon juice aren’t exactly proven, helping the liver to work better could benefit your body.

It increases your potassium levels

We generally associate potassium with bananas, but it turns out lemons are a good source as well. “Potassium is found in large amounts primarily in fruits and vegetables,” Dr. Sukol says. “It is an element that is essential for cell function and metabolism, transmission of nerve signals.” According to the University of Maryland Medical Center, potassium, an electrolyte, helps to conduct electricity throughout the body. This nerve-muscle communication helps skeletal-muscular function—which is why you need it when you get a Charlie horse. (Here’s why you might want to skip lemon water at a restaurant, though.)

It makes you more regular

Along with helping your gut and liver, lemon-flavored water can be part of a healthy way to help you go to the bathroom. “Increasing fluid intake can help to promote regular bowel movements,” Palinski-Wade says. ” If adding lemon to your water helps you to drink more fluid throughout the day, this may help you to become more regular.” And although lemon juice doesn’t provide much fiber, getting in pulp and zest from the peel could help boost the fiber content, which helps you go as well.

It helps prevent kidney stones

Kidney stones often develop as a result of dehydration, so one of the benefits of lemon water is that it helps flush out your kidneys and prevent these painful deposits. “Some kidney stones result from precipitation of calcium salts,” Dr. Sukol says. “Acidification of the aqueous—or watery—environment in which this occurs is thought to reduce the likelihood of precipitation, and therefore prevent the formation of some stones. Purely a chemical reaction.” So in other words, the acid from the lemon can help keep the stones from coming together. Although lemon-flavored water is thought to be a diuretic, this hasn’t been proven—rather, increased urination is likely the result of drinking more fluid. Either way, it’s helpful for keeping kidney stones at bay.

It freshens breath

When it comes to personal hygiene, it may help your mouth smell cleaner. “The citrus in lemon water may help to reduce the growth of bacteria in the mouth, which may lead to fresher breathe,” Palinski-Wade says. The only problem is that the acid in lemon juice could, over time, erode the enamel of your teeth. Try drinking it through a straw to reduce exposure to your chompers.

It may boost metabolism

Lemon water is a great addition to your morning routine because it could jump-start your metabolism, helping you keep a healthy weight and be active. “Staying hydrated and drinking ice-cold water has been shown to provide a metabolism boost,” Palinski-Wade says. “Aim to drink at least three cups per day to help fire up your metabolism while providing a feeling of fullness that may help you to eat less.” Drinking your lemon-flavored water cold could have even more of a beneficial effect. “Chilling it may provide an even greater metabolism boost as the body needs to warm the water to body temperature during digestion,” she says.

BY TINA DONVITO
source: www.rd.com


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This Is Why Climbing Stairs Leaves You Breathless

A flight of stairs can leave the fittest people feeling out of breath.

It’s happened to all of us: We’re running late for a meeting and it’s only one flight of stairs away, so we dash on up. But when we arrive at the meeting, we’re embarrassed to be huffing and puffing as if we had just sprinted for a mile. It was just one little flight of stairs!

If you’re tempted to take this as a sign that you need to hit the gym more often, think again: Even marathon runners can get winded by the sudden task of vaulting a flight of stairs quickly, because physical fitness has little to do with it. It’s also tempting to assume it’s just a matter of not warming up. Eh, not really.

What happens when we approach a flight of stairs, with the intention of darting up them quickly, is that our brain tells our body to stop breathing.

Wait. What?

Humans (and many of our closest animal relatives) tend to stop or slow their breathing when concentrating on a specific task for a short period of time. When you’re running to make a meeting, you approach the stairs and aim to sprint up them quickly. This activates a specific program in your brain—let’s call it the “concentration on a small task” program. One result is that you slow or even stop your breathing as you approach the stairs, and maybe even continue this for the entire flight.

The outcome, of course, is that we combine a small burst of oxygen consumption by our muscles with a small burst of oxygen deprivation through our reduced respiration. Together, these two forces make our blood oxygen level plummet. After you’ve scaled the steps, the concentration program terminates. Your brain quickly notices the low blood oxygen level and it sends the opposite signal, which initiates rapid breathing to replace the missing oxygen. (It’s actually a spike in carbon dioxide in our blood that triggers this, but oxygen and carbon dioxide concentrations in our blood are inversely related in all normal circumstances.)

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So why do we stop breathing right when we should be breathing more?

This reflex evolved to keep our bodies still when focusing on a physical task that requires concentration and precision. Imagine threading a needle, making a surgical incision, aiming a rifle, or throwing a dart. The key to being precise with these coordinated physical tasks is stillness and quiet concentration. By slowing or stopping our breathing, we reduce the background movements of our bodies and, hopefully, achieve better accuracy in the execution of our carefully planned action. That’s the idea, anyway.

Some people even report apnea (temporary suspension of breathing) when they are typing, chopping vegetables, looking for something in a drawer or refrigerator, drawing or painting, or any other task that requires momentary concentration.

One can imagine how useful this feature is for our animal cousins, who must make their living in the wild, as well as how useful it was for our ancestors who lived in the African savannah. From time to time, this trick likely made the difference between eating and not. That’s a clear evolutionary value and a clear selective pressure.

Try this: Next time you are dashing to a meeting, concentrate on your breathing, deliberately take deep breaths as you approach a flight of stairs, and force yourself to continue to breathe as you scale the steps, If you do this every time, it should become a habit and hopefully you’ll never arrive huffing and puffing again.

Posted May 10, 2016
Nathan H. Lents, Ph.D.
Beastly Behavior


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13 Incredibly Smart Tips To Be Happier From Mental Health Experts

Genius tips from people whose job it is to make you feel better.

Jul. 9, 2015      Anna Borges

It’s pretty safe to assume that you want to be happy, because…well, who doesn’t? But how to actually make that happen is a little more elusive. BuzzFeed Life talked to a bunch of experts to get their best tips.

Of course, everyone brings their own set of experiences to the table and some people might be living with mental illnesses like depression or anxiety that make things more complicated. But hopefully you might be able to find a few pieces of advice here that can help life feel a little easier.
Heads up: Responses were edited for length.

1. Realize that happiness doesn’t mean having everything you want and being problem-free all the time.

“We cannot control everything that happens to us in life, but we can choose how we respond. When we respond with an attitude of ‘Why is this happening to me?’ and adopt a victim mentality, we suffer. When we choose to respond with an attitude of ‘Why is this happening for me and what can I learn?’ then we feel a lot more empowered, which impacts our mental state positively.
The biggest misconception about happiness is that we can outsource it — that something external is going to make us happy. Happiness is NOT a constant state. As humans we experience and grow through a variety of emotions. The expectation that we should be happy all the time will leave anyone with an expectation hangover. What we can be is grateful.”

—Christine Hassler, empowerment coach and author of Expectation Hangover: Overcoming Disappointment in Work, Love, and Life

2. Cut “should” from your vocabulary, because it basically guarantees whatever you think “should” happen, won’t.

“When we use the word ‘should,’ it’s like this big, judgmental finger wagging at yourself. ‘I should work out more, I should be happier, I should be more grateful.’ It causes us to feel guilt and shame. It depletes our happiness. It causes us to engage in behaviors that are completely against what we want.
Instead, replace ‘should’ with ‘I would like.’ For example, ‘I’d like to lose weight, because I want to have more energy and be a role model.’ That is more motivational, it’s more based on passion rather than the fear and judgment of ourselves that prevents us from being the people that we want to be.”

—Elizabeth Lombardo, Ph.D., clinical psychologist and author of Better Than Perfect: 7 Strategies to Crush Your Inner Critic and Create a Life You Love

3. Remember that your negative thoughts are not true. They’re just thoughts.

“Sadly, many people make the mistake of believing the negative things that their ‘inner voice’ tells them, often without even being aware of their right to question whether these things are accurate! When it comes to mental health care, many people still think you will need to spend years exploring your childhood or past in order to get better. That’s simply not the case nowadays. Catch, challenge, and change negative thoughts.”

—Simon Rego, Psy.D., director of psychology training at Montefiore Medical Center/Albert Einstein College of Medicine in New York

4. Start your day by reminding yourself one positive thing about your life.

“This can be a small observation like enjoying beautiful weather or something more profound like recognizing you have achieved one step towards a life goal (working in the industry you always dreamt of, have a best friend who you are grateful for, etc). We tend to hold onto negatives a lot stronger than positives so this can be a small way to give yourself a moment to check in with the ‘happier’ thoughts and realities.”

—Jess Allen, LMSW, ACT, NYC-based cognitive behavioral therapist

5. Anyone can benefit from therapy, so consider making an appointment for a checkup.

“There is a stereotype that many people have about the unique person who chooses to see a therapist. ‘They must be an emotional wreck,’ or ‘they can’t take care of their own problems,’ or ‘they must be crazy.’ That last one is probably the most popular and worst misconception of them all!
It takes a lot of insight and emotional awareness to realize that you want to enlist the services of a trained mental health therapist to get the right help you need. Yes, there are some clients who seek therapy when they are at the absolute lowest emotional point in their lives, but there are also just as many who simply want to become emotionally healthier people to enhance their work and intimate relationships. No problem is too small or large when you come to see one of us. It’s all welcomed because our job is to meet you where you are at in life, not where we or anyone else thinks you should be.”

—Gabriela Parra, LCSW, California-based counselor

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6. Don’t think about your work responsibilities at home, and vice versa.

“Be present when present, which requires dropping the guilt. Guilt has no benefits for anyone. When you are at work, stay focused, when you are home, give [it] your undivided attention. Doing your best in each place will keep you sane and feeling good about your output.”

—Samantha Ettus, work-life balance expert

7. Stop checking your smartphone randomly. Instead, give yourself specific times to catch up on social media and email.

“Most people would be happier (and less stressed) if they checked their phone less. A study of college students at Kent State University found that people who check their phones frequently tend to experience higher levels of distress during their leisure time (when they intend to relax!).
Instead of willing ourselves to just check less often, we can configure our devices and work time so that we are tempted less often. The goal is to check email, social media, and messages on your phone just a few times a day — intentionally, not impulsively. Our devices are thus returned to their status as tools we use strategically — not slot machines that randomly demand our energy and attention.”

—Christine Carter, Ph.D., happiness expert at UC Berkeley’s Greater Good Science Center and author of The Sweet Spot: How to Find Your Groove at Home and Work

8. Make keeping up with your friendships a priority.

“People think that when work or school or family responsibilities get busy, then hanging out with your friends becomes a luxury that has to be cut. It’s often the first thing to go, even if people are still going to the gym or binge-watching whatever’s new on Netflix. In reality, making sure to spend time with your friends has enormous mental health benefits, and keeps your stress level in check. It’s a great coping mechanism and a necessity for your health that should not be cut when things get tough — on the contrary, you need it more then than ever.”

—Andrea Bonior, Ph.D, clinical psychologist

9. Actually take the time to plan short-term pleasure AND long-term goals — aka actively make your life what you want it to be.

“A lot of people rush around without devoting a few minutes each week to reflecting and strategizing. We may all recognize we’ve periodically contemplated signing up to volunteer at Big Brother Big Sister, then totally forget. Or we mean to switch jobs and then procrastinate, [then] we’re facing our second year in a position we planned to quickly exit.
As Greg McKeown notes in his book, Essentialism, ‘When we don’t purposefully and deliberately choose where to focus our energies and times, other people — our bosses, our colleagues, our clients, and even our families — will choose for us, and before long we’ll have lost sight of everything that is meaningful and important.’
Spend time each week planning ahead — plan activities you may enjoy in the moment and also think bigger, considering what you want long term.”

—Jennifer Taitz, Psy.D., clinical psychologist

10. Treat yourself with compassion and lots of love.

“People believe that self-care is selfish, so they avoid doing things that are actually necessities. Self-love, self-care, and self-fulfillment. It’s a lot of self, because happiness starts from within. Self-love includes eliminating negative self-talk and accepting yourself, flaws and all. Self-care means setting boundaries and taking time to refill your energy. Self-fulfillment is all about living your values and having authentic relationships.”

—Rachel DeAlto, communications and relationship expert

11. Don’t forget that your physical health has an impact on your mental health, too.

“Some physical things you can do to create a habit of happiness:
—Honor your circadian rhythm by waking shortly after sunrise and going to sleep a few hours after sunset. Not only do we need seven to nine hours of sleep in order to be happy, but our brain functions better by sharing the rhythm of the sun.
—Incorporate play into your life: Some easy ways to this are when you exercise, do something that makes you laugh, like a dance class, jumping on a trampoline, or playing a group sport.
—Meditate. This can be as simple as an app [like] Headspace.”

—Jennifer Jones, Ph.D., clinical psychologist

12. Several times throughout your day, take a deep breath and tell yourself that everything is OK. Eventually, your brain will get the memo.

“The bills may be piling up with you having no idea of how they are going to get paid. Your mother may have Alzheimer’s, and dealing with that is wearing you out. You may be starting to wonder if there really is someone out there for you. BUT in this moment, your heart is beating, you’re breathing, and you have food in your tummy and a roof over your head. Underneath all the circumstances, desires, and wants, you’re OK. While fixing dinner, walking through the grocery store, driving to work, or reading emails, come into the present moment and remind your brain, ‘I’m all right, right now.’
Over time with repetition, learning to come into the present and calming your brain and body will actually change the neural pathways in your brain — a scientific truth called neuroplasticity — so that this becomes the norm for you.”

—Debbie Hampton, founder of The Best Brain Possible and author of Beat Depression and Anxiety By Changing Your Brain

13. Make a conscious effort to take care of your mental health the same way you would your physical health.

“Too many people neglect to make their mental health a priority! And so it gets forgotten about and put in the ‘too-hard’ or ‘too-busy.’ But just like physical health, mental health really should be considered non-negotiable because without it, we have nothing else.
If I had to limit the key ingredients to happiness and good mental health to just a few I’d say good quality relationships and connectedness, good physical health and well-being, living a life with meaning and purpose, loving oneself and others, and having a sense of hope and optimism for the future.”

—Timothy Sharp, Ph.D., clinical psychologist and author of 100 Ways To Happiness: A Guide for Busy People.


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10 Relaxation Techniques That Zap Stress Fast

By Jeannette Moninger       WebMD Feature Reviewed by Hansa D. Bhargava, MD

Relax. You deserve it, it’s good for you, and it takes less time than you think.

You don’t need a spa weekend or a retreat. Each of these stress-relieving tips can get you from OMG to om in less than 15 minutes.

1. Meditate

A few minutes of practice per day can help ease anxiety. “Research suggests that daily meditation may alter the brain’s neural pathways, making you more resilient to stress,” says psychologist Robbie Maller Hartman, PhD, a Chicago health and wellness coach.

It’s simple. Sit up straight with both feet on the floor. Close your eyes. Focus your attention on reciting — out loud or silently — a positive mantra such as “I feel at peace” or “I love myself.” Place one hand on your belly to sync the mantra with your breaths. Let any distracting thoughts float by like clouds.

2. Breathe Deeply

Take a 5-minute break and focus on your breathing. Sit up straight, eyes closed, with a hand on your belly. Slowly inhale through your nose, feeling the breath start in your abdomen and work its way to the top of your head. Reverse the process as you exhale through your mouth.

“Deep breathing counters the effects of stress by slowing the heart rate and lowering blood pressure,” psychologist Judith Tutin, PhD, says. She’s a certified life coach in Rome, GA.

3. Be Present

Slow down.

“Take 5 minutes and focus on only one behavior with awareness,” Tutin says. Notice how the air feels on your face when you’re walking and how your feet feel hitting the ground. Enjoy the texture and taste of each bite of food.

When you spend time in the moment and focus on your senses, you should feel less tense.

4. Reach Out

Your social network is one of your best tools for handling stress. Talk to others – preferably face to face, or at least on the phone. Share what’s going on. You can get a fresh perspective while keeping your connection strong.

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5. Tune In to Your Body

Mentally scan your body to get a sense of how stress affects it each day. Lie on your back, or sit with your feet on the floor. Start at your toes and work your way up to your scalp, noticing how your body feels.

“Simply be aware of places you feel tight or loose without trying to change anything,” Tutin says. For 1 to 2 minutes, imagine each deep breath flowing to that body part. Repeat this process as you move your focus up your body, paying close attention to sensations you feel in each body part.

6. Decompress

Place a warm heat wrap around your neck and shoulders for 10 minutes. Close your eyes and relax your face, neck, upper chest, and back muscles. Remove the wrap, and use a tennis ball or foam roller to massage away tension.

“Place the ball between your back and the wall. Lean into the ball, and hold gentle pressure for up to 15 seconds. Then move the ball to another spot, and apply pressure,” says Cathy Benninger, a nurse practitioner and assistant professor at The Ohio State University Wexner Medical Center in Columbus.

7. Laugh Out Loud

A good belly laugh doesn’t just lighten the load mentally. It lowers cortisol, your body’s stress hormone, and boosts brain chemicals called endorphins, which help your mood. Lighten up by tuning in to your favorite sitcom or video, reading the comics, or chatting with someone who makes you smile.

8. Crank Up the Tunes

Research shows that listening to soothing music can lower blood pressure, heart rate, and anxiety. “Create a playlist of songs or nature sounds (the ocean, a bubbling brook, birds chirping), and allow your mind to focus on the different melodies, instruments, or singers in the piece,” Benninger says. You also can blow off steam by rocking out to more upbeat tunes — or singing at the top of your lungs!

9. Get Moving

You don’t have to run in order to get a runner’s high. All forms of exercise, including yoga and walking, can ease depression and anxiety by helping the brain release feel-good chemicals and by giving your body a chance to practice dealing with stress. You can go for a quick walk around the block, take the stairs up and down a few flights, or do some stretching exercises like head rolls and shoulder shrugs.

10. Be Grateful

Keep a gratitude journal or several (one by your bed, one in your purse, and one at work) to help you remember all the things that are good in your life.

“Being grateful for your blessings cancels out negative thoughts and worries,” says Joni Emmerling, a wellness coach in Greenville, NC.

Use these journals to savor good experiences like a child’s smile, a sunshine-filled day, and good health. Don’t forget to celebrate accomplishments like mastering a new task at work or a new hobby.

When you start feeling stressed, spend a few minutes looking through your notes to remind yourself what really matters.

SOURCES:
American Psychological Association: “Exercise fuels the brain’s stress buffers.”
Bennett, M. Evidence-Based Complementary and Alternative Medicine, March 2008.
Bennett, M. Alternative Therapies in Health and Medicine, 2003.
Cathy Benninger, RN, CNP, MS, The Ohio State University Wexner Medical Center.
Joni Emmerling, wellness coach, Greenville, NC.
Robbie Maller Hartman, PhD, clinical psychologist, health and wellness coach; founder and owner, Centered Coaching, Chicago.
Harvard Health Publications: “In Brief: Sing along for health.”
Koelsch, S. Frontiers in Psychology, June 2011.
Judith Tutin, PhD, psychologist, life coach, Rome, GA. 
Ozbay, F. Psychiatry, May 2007.
Reviewed on September 14, 2015

source: WebMD


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A 5-Minute Breathing Exercise To Reduce Stress

In yoga, we try to balance the flows of energy and awareness as we raise prana, or breath. Pranayama (“conscious breathing”) creates this balance by linking the body with the mind. Pranayama is the inhale, the exhale, and the suspension of the inhale and exhale. Performed correctly and gradually is to be freed from all disease.

In essence, without the breath, yoga would be no different than our traditional Western forms of exercise. The breath is the tool that unites body with mind. When linking breath with movement, we gradually develop a relationship with the length, depth and pace of our inhale and exhale. This synchronicity creates balance. Now let’s see what this mind-body connectivity hoopla is really all about!

To deepen your yoga practice, try this 6-step process once a day for 30 days:

  1. Pick your favorite seated yoga posture. Secure yourself safely in the posture.
  2. Close your eyes and breath naturally for a moment. As you do so, acknowledge your slowing pulse, become aware of how still your mind and body are, and absorb your connection to your entire being
  3. Now, deepen your breath, inhaling the breath from your belly into your chest. Feel the strength of your life force.
  4. Exhale slowly and completely through your nostrils, being patient with your release
  5. Still holding this posture, breathe deeply for at least 90 seconds. Watch the heat build. This is how we detoxify and purify the body.
  6. Notice any sensations and discomfort that arise in the body. Notice the mental discomfort as the ego wants to escape from the posture. Every breath is a source of valuable information for you.

 

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Pranayama is also a powerful tool for developing mindfulness and witness consciousness.

The average person has between 40,000 to 60,000 thoughts per day.

(Take a moment to soak in thought #60,001.)

So what determines whether you’re having 40,000 or 60,000 thoughts?

You guessed it: the length, depth and pace of your breath.

The mind spends the majority of its time replaying memories of the past or projecting how events or moments in the future will unfold. These repetitive thought-cycles carry an emotional charge. Those that are negative and fear-based enslave us in negative habitual patterns of unconscious and subconscious behaviors.

And that kind of thinking certainly takes the fun out of life, doesn’t it?

In yoga, we call these Samskaras. As long as these particles containing these emotions, thoughts or desires are within, we will continue to be influenced by them at an unconscious level.

The past is our guide to healing. The breath is our tool for healing and transformation.

All we have is the present moment, which empowers conscious choice and transformation from the inside out.

So, maybe you’re not a yogi or yogini. Even so, a daily pranayama practice is one of the most valuable resources you have for your overall health and well-being. Conscious, mindful breathing allows you to organically raise energy levels in your body while activating the relaxation response, all designed to bring you maximum vitality.

Take five minutes for yourself every morning for a little mindful breathing and see how that elevates your workout, reduces stress, and helps you realign inside and out.

This is pranayama!