5 Smart Techniques That Can Help You Relieve Stress Quickly
Over 40 million adults in the US suffer from anxiety disorders, which make their lives very difficult to cope with. In addition to that, about 77% of people have said that their increased levels of stress have negative effects on their physical health. We can’t say that we have a magical solution to these 2 issues, but maybe we have some helpful advice. The only person who can help you tone down your stress and anxiety is yourself.
Bright Side found 5 simple and quick exercises and techniques that might be useful in stripping you from all the stress.
1a. The ancient Japanese method
According to this technique, our 5 fingers express different feelings and emotions.
- Thumb: It’s what helps you get rid of your anxiety and multiple worries.
- Index: It represents your fears.
- Middle: Rage and bitterness can be fought through this finger.
- Ring: You can get rid of melancholy and depression.
- Pinky: It’s where your self-esteem resides, which offers you optimism in life.
1b. Hold each finger with your fist.
- The first step is to grab each finger with your opposite hand and hold it in a tight fist. You start with your thumb and repeat with every finger.
- You need to hold each finger for 1-2 minutes. After some time, you will start feeling your pulse, and that’s when you will know that the technique is actually working.
- You can repeat this exercise on a daily basis and you may notice how much better you cope with stress and anxiety in your day-to-day life.
2. Apply pressure at the center of your palm.
You can combine the finger exercise mentioned above with this pressure method. You simply apply slight pressure at the center of your palm with the opposite thumb for at least 1 minute. You could also massage this spot in counterclockwise movements and you might notice your fast heart rate dropping.
3. Do some belly breathing.
- The first step here is to find a comfortable spot, either with you sitting or lying down.
- Next, you will need to put one hand on your chest and the other hand on your belly.
- You will have to take a deep breath, but through your belly, not your chest. This way, your belly will push your hand upward, but your chest will stay as is without any movement.
- You can breathe out with your lips pursed, as if you are trying to whistle. The hand on your belly should go back inward. In fact, you can use that hand to push all the air out of your belly.
- You can repeat this exercise 3 to 10 times. Don’t rush it, but give your breaths as much time as needed. You will have to take note of how this method is making you feel and if it improves your heart rate, then you can keep on doing it.
4. Stretching is your friend.
There are many stretching exercises you can practice easily at home, but we thought we’d share 2 you may not know about.
- For this one, you will need to stand up with your legs 3-4 feet apart and your hands behind your back. Your hand should be holding onto the 2 ends of a towel. You will then need to bend forward with your head facing the ground. Then you can start moving your hands up and down while still holding the towel.
- You can also try the seated spinal twist, for which you will need to sit up straight toward the edge of a chair. Then place your right hand at the back of the chair and your left hand on your right thigh. Inhale deeply and rotate your spine to the right and then repeat the exercise from the other side.
5. Practice mindfulness.
Mindfulness is the practice where we concentrate fully on our thoughts and feelings. It’s about being fully concentrated on the present life, no matter what it looks like. And there is a way you can do that through breathing:
- First, you need to find a time and spot where you can stay calm and concentrate on your inner mind. It could be on the subway on your way home, in the shower, or while preparing dinner.
- Concentrate on your breathing by noticing the movement of your belly while breathing in and out. Forget everything else that taunts your brain.
- Try to stay in that calm state for at least 5 minutes and don’t let any other thoughts enter your mind. You should only be focusing on your breathing.
Have you ever practiced any of the methods above? If so, how have they helped you relieve your daily stress and anxiety?