Top Seven Stress Busters in 10 Minutes or less

1.    Take 10 deep breaths
Close your eyes and take 10 deep slow breaths in and out.  Make sure each exhalation is longer than each inhalation and your abdomen fills up like a balloon when you inhale and sinks in when you exhale.  According to Dr John Mason author of the Guide to Stress Reduction, the breath is one of the easiest systems to control in order to get the Relaxation Response.

2.    Laugh
Break out the cartoons, funny shows, and hilarious quotes or try laughter yoga (Visit www.laughter-yoga.ca for club listings) Also consider getting together with a colleague for even a short break to kid around.  According to Dr. William Fry of Stanford University, 20 seconds of laughter is equivalent to 3 minutes of rowing. Laughter is the perfect stress buster because it reverses all the physical signs of stress (e.g. relaxes muscles, gets breathing on track, and reduces stress hormones). It also gives you a psychological break and distance from your stressors.   Visit www.laughter-yoga.ca and click on Need a Laugh to help get you started.

3.    Do a quick guided meditation
Meditation is a great way to get a break from work, refocus and manage stress.  Since meditation can be difficult for many, a guided meditation is often the perfect answer.  All you need to do is listen and relax.  You can find great guided cds in any book store.  If you want to start with a quick 3 minute meditation, click on .

4.    Try Acupressure
Acupressure involves pressing specific points on your body to release muscle tension and stimulate circulation and the flow of qi, or life energy. The ears contain reflexology points corresponding to major body parts and areas. As a result, rubbing your ears is highly therapeutic and relaxing. Find somewhere quiet and sit comfortably with your back straight.  Use your thumbs and the outside edge of your index fingers to rub your ears from the top to bottom. This can be done for 1-2 minutes, 2-3 times a day.

5.    Stretch
Tension and stress build in your body throughout the day especially if you are sitting at a desk or working at a computer.  Make a habit of getting up at least every hour to stretch your muscles, paying special attention to your wrists, arms and shoulders. Some of the benefits of stretching include increased energy, better circulation, reduced muscle tension, improved posture and relaxation. Stretching is easy and can be done almost anywhere.

6.    Take a walk
Go for a walk even if it’s for only 5 minutes. It will get you away from your desk and give you an opportunity to view your stress/stressors from a different perspective.  Besides the exercise and break will do you good.

7.    Give a friend some advice
Think of what you would say to a good friend in terms of helping them manage their stress.  Would you tell them that they have managed through many stressful situations in the past? Would you suggest they get to the gym, prioritize their workload or ask for some assistance in their work load? Chances are you would be much kinder in helping them manage their stress than you would be on yourself.  Go ahead and take your own advice.

by Wendy Woods