You can ease your stress with a few simple techniques that don’t take a lot of time. Try these methods to ratchet down the tension.
Two-minute relaxation. Switch your thoughts to yourself and your breathing. Take a few deep breaths and exhale slowly.
Then do a mental scan of your body to find which areas feel tense or cramped. Quickly loosen up these areas. Let go of as much tension as you can.
Rotate your head in a smooth, circular motion once or twice. (Stop any movements that cause pain.) Roll your shoulders forward and backward several times. Let all of your muscles completely relax. Recall a pleasant thought for a few seconds. Take another deep breath and exhale slowly. You should feel relaxed.
Mind relaxation. Close your eyes. Breathe normally through your nose. As you exhale, silently say to yourself the word “one,” a short word such as “peaceful,” or a short phrase such as “I feel quiet.”
Continue for 10 minutes. If your mind wanders, gently remind yourself to think about your breathing and your chosen word or phrase. Let your breathing become slow and steady.
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