An important stress management teaching is the idea that if you calm your mind your body will also be calmer and that if you relax your body your mind will be more peaceful. The concept is referred to as calm mind calm body and calm body calm mind. If you calm your mind your body will be more relaxed and stress free and that will improve your health and mood. If you relax your body you’ll be calmer. So you should try some calming exercises or techniques for stress management. Calming exercises could include affirmations, breathing exercises, meditation, Pilates, stretching, walking and yoga.
A helpful calming stress management technique that could help you to calm quickly is mindfulness meditation. In mindfulness meditation you try to pay attention to how you feel, what’s happening and any sensations you have including sounds. You try to live in the present moment (which is sometimes called be here now) and feel what is happening in the time period. Try to be very attentive, alert and conscious of what is happening in the present moment. Pay attention to what you’re doing and how it feels. This technique should help you to be more centered and peaceful.
From time to time throughout the day pause and do some kind of calming or mindfulness exercise. You can try the calming techniques in this article or make up your own. You could stretch and look around the room. You could massage your hands or neck and shoulders. You could count to ten, do things more slowly or carefully or try to be more calm and peaceful.
One simple way to do this is to breathe deeply. Slow breathing can help you relax. Exhaling more slowly than you usually do can also help to relax you. Try taking a diaphragmatic breath and exhaling slowly. That is a stress management technique that could help you to calm yourself quickly. Take three deep diaphragmatic breaths several times a day to relax and calm your body and spirit. Another quick calming technique is to take a deep diaphragmatic breath and exhale from the chest to the abdomen.
Exercise is another great way to relieve tension. Exercise releases endorphins, relaxes your body and tones your muscles. You could exercise sitting at your desk or get up and exercise. You could practice a walking meditation by paying attention to every step, every movement and how it feels. This is a walking mindfulness meditation.
You could also try this progressive muscle relaxation exercise. Tense and relax or relax every muscle in your body. Start with your toes and relax every muscle of your body. Scan your body from the toes up for tense areas and relax those. Take a few diaphragmatic breaths.
You can imagine yourself peaceful by taking a mini vacation in your mind. Imagine you are at a resort area or favorite vacation spot relaxing in the warmth of the sun and a cool breeze. Imagine the sights and sounds as if you were actually there. Focusing on pictures of peaceful scenes could also help you to feel calm and peaceful fast. Keep some pictures of vacation spots or peaceful scenes near your computer. Take periodic breaks to pause and look at them. This should help you relax, release tension and improve your mood.
You could place peace affirmations or posters where you can easily see them and look at them to remind you to be peaceful and calm. Try using mantras to create a calm peaceful mood. Your peace calm mantras could be as simple as peace or calm. They could also be any mantras you like. Try some peaceful affirmations. Try to think of yourself as a calm peaceful person.
Herbal teas and aromatherapy can also help you relax. Some calming herbal teas are chamomile, ginseng, lavender, mint and valerian. You could also try calming aromatherapy scents like chamomile, ginger, jasmine, lavender, sandalwood, vanilla and ylang ylang.
Here are some calming techniques that should help you to be calm quickly. Focus on your peripheral vision. Acupressure calming techniques include pressing the center of your wristline, pressing two finger widths below the wristline and pressing and massaging the area between your eyebrows. Do the Pran Mudra by touching the tips of your ring fingers and little fingers to your thumbs and holding the position for 60 seconds or more.
