Wednesday, October 2, 2013

3 Minute Stress Busters - relax, release, recharge in 3 minutes

Day 3 :

Have you ever heard the quote, " I am woman, I am invisible, I am tired" !!  Women want to do it all, but we pay a price by sacrificing our own health and well being.

Woman are often overextended and need to find ways to reduce their stress and eliminate the habits that lead to exhaustion and poor health..

I don't mean to generalize, but most men come home from work exhausted and take a little down time to relax. They read the mail, watch TV, have a snack or even take a little nap. They know how to take care of themselves. They  put their needs first.

Most women on the other hand, don't put themselves first, but they should. Woman try to do it all: take care of the household, their children, their husband, their extended family while juggling full time jobs, etc. Women rarely indulge in a little downtime after work. I know I keep going and keep pushing and sometime I really don't take care of me.

I often hear my husband say, " I've been working on this project for 2 hours, I'm going to take a little nap".

" What?, " I think. But you didn't finish the job!!  I can't imagine planning and cooking for a dinner party and just stopping because I am now tired. I'm never stop until the job is done. And I juggle.. I am doing things for my kids, for my husband, some volunteer work, etc. I know I overextend , and thus walk around somedays overtired, a little irritable, and a little stressed.

Is being super busy is a women thing? Women try to be Super Women, but often end up being Super Exhausted!

Is there a definitive solution? Probably not, but there are some simple, 3-5 minute strategies, I've found that  help me relax, relieve stress and restore balance. When I remember to take 3-5 minutes three or four times a day, I do feel better.

Here are some of my favorites rejevenators:

1. Just stop whatever you are doing and watch a 3 minute funny or inspiring YouTtube video or a music video on your phone, Ipad, relax you, make you laugh, or change your mood.

Watch this hilarious youtube video ( in very good taste) that reveals how a mom's work is never done. The music alone will give you a lift- but read the rest of the strategies before you leave to watch the video.

..                              Gotta watch:     It's a mom's day to the William Tell Overture.. A must watch..

2. Stop and just breath slowly for a full minute:  Just stop whatever you are doing, even if it is for only one minute.. close your eyes, take a deep breath in slowly and let it out slowly.. relax.. let go ... say a prayer if you are so inclined.


Play classical music in the background while you work. I had a co- worker who always had classical music playing in her office. As soon as I would enter her room and hear it, I would feel different- my stress level would drop immediately. Did you know that they play classical music in the waiting rooms at Grand Central Station in New York City? Classical music is soothing, helps restore balance and increases energy when you are feeling frazzled. Vivaldi, Mozart or Chopin are all excellent choices.

 Think mint. Mint energizes the senses, boosts your energy, and stimulates mental clarity. So, if you feel like your energy is getting low, reach for a mint, a cup of herbal mint tea, mint chewing gum or even some mint fragranced hand cream. I bought a mint roll on fragrance from the aromatherapy section of the health food store. The smell or taste of mint is refreshing and rejuvenating.

Grapefruit is another aroma that is stimulating to the senses. Keep a small container of grapefruit essential oil ( available at most health food stores and Whole Foods) and smell it when you are beginning to feel tired. Also, use grapefruit fragranced hand cream as a nice pick me up. In addition, eat a grapefruit; Pink grapefruits are loaded with Vitamin C, lycopene and antioxidants.

Sunlight.  Take a 5 -15 minute walk in the sun at lunchtime.  Being in the sun is uplifting and the walk will help you energize. Sunlight is essential for your body to produce Vitamin D. Research is just beginning to document the importance of getting at least 15 minutes of sun exposure without sunscreen daily. To read more about sunlight and Vitamin D click here :  More Sunlight and Vitamin D

Stress Ball: Stress balls really work. I was at the dentist the other day and was a little nervous. The assistant handed me a stress ball in the shape of a giraffe to squeeze. I thought it was silly at first, but as the dentist worked on me..I found myself squeezing away. 
Here's something you can do right at your desk. If  you can't get up from your desk,  keep a squeeze ball in your drawer. If you start to feel tense or angry, pump a stress ball for at least 30 seconds to a minute or longer. If your hands aren't free, pump it between your knees. This will help relieve stress on the spot.

Massage Your EarsThe ears are loaded with acupressure points. By massaging the ear, you are massaging the acupressure points and thus stimulating the entire body. I love this one. It really relaxes me. Here's what to do: Gently pull your ears outward and tarting at the top, begin unroll the ears and working your way down. Repeat a few times. You will feel your ears heating up and the energy beginning to rush. It is one of the most relaxing and best quick energizers and you can do it anywhere.
  Breathe and Stretch: .Move away from your desk and take a good stretch. Put hands together in the prayer position in front of your chest, move your hands upward and stretch .. Also try this one. 
Split hands by moving one hand up toward the ceiling and the other hand downward toward the floor. The pull up and stretch. Now switch sides. This will help you stretch in two directions.  Do this exercise 3 or 4 times. It really feels great.

The Breathing Exercises really really work in just minutes!!!

 Polarized Breathing:   Deep breathing helps slow the heart rate, relieves nervous tension, clears toxins, and may lower blood pressure while reducing stress hormones. Start by putting your tongue on the roof of your mouth. Press one nostril closed and breathe in very deeply and slowly through the other nostril. Release slowly and repeat 3 times on the same side. Now switch sides and repeat three times on the other side.

Alternate Breathing: . This type of rhythmic breathing helps support ionization balance which impacts the balance of calcium and potassium in the bloodstream. When the ratio is balanced, you feel more relaxed. This is what you do : 

  • Put your tongue on the roof of mouth. 
  • Press one nostril closed and slowly breath in through the other. 
  • Slowly release and switch nostrils. 
  • Do this on one side and then repeat the breaths on the other side.  Repeat 3 times.

Massage Your Own Neck and Shoulders:  This is a quick massage that you can give yourself. Start by closing your eyes. Place your hand on the opposite shoulder. Massage your neck and shoulders. Switch hands and sides. aah!! Feels good and revitalizes your energy.
Acupressure: Using the thumb from one hand, massage the palm of your other hand. At the same time, use your index and middle and other fingers to massage the top of your hand. Massage for the count of 40 rubs and then switch hands. Also, massage the area between the thumb and the index finger for the count of twenty on each hand. 

Acupressure is the application of pressure on certain points on the body. Originating in China, acupressure works on the principles of acupuncture. When acupressure points are pressed, they help release muscular tension and promote the circulation of blood that helps energize the life force. For years, martial artists are taught to massage their acupressure points to help improve circulation and increase flexibility of their muscles. 

Lift Your Spirits: Keep a picture of something or someone you love on or hanging near your desk: A picture of the ocean, a snowy day, your children or other family members, a pet, a waterfall, a beautiful sunny summer day, a fall day or whatever else makes your feel good. Looking at the picture will lift your spirits and energize you.

Golf Balls Massage: No, you won't have time to get out for a round of golf, but you can still benefit from golf balls. Keep a few in your desk drawer. When your feet are tired, slip off your shoe and roll one or two golf balls under your feet. Very relaxing. In addition, while sitting at your desk stretch out your legs and flex your feet back and forth 6 times and then rotate them at the ankles.

Choose Snacks Wisely When you need a little pick me up, skip the sugary granola bar. Instead, eat fresh fruit, some nuts, vegetable sticks and humus or some protein. 

. Dehydration is a major contributor to fatigue.  . By the time you are beginning to feel thirsty, your body is already starting to dehydrate

Tired Eyes: For every hour that you sit at a desk or use the computer stop for 5 minutes and try one of the following techniques that are sure to help raise your energy level.

 Eye Exercises : Eye exercises can help rest tired eyes that have been looking at the computer screen too long. It is important to rest your eyes every 30 minutes, so they do not develop eye strain.
  • Palming: rub hands together for 15 seconds to bring energy to your hands. Lay your palms over eyes for 3 minutes and relax

  • Blinking: To restore rest, blink your eyes 10 times in a row.

  • Pupil rotation: Massage eyes with this simple pupil rotation. Without moving your head, look up and then look down, look left , look right and then look  in a circular motion. Repeat and relax. Do this 3 times. Then repeat and rotate eyes in the opposite circular direction.

  • Tracking: Track eyes left to right as if reading (20 times)

  • Far and Near:  Look at an object in the distance and then look at an object very close to your eyes ( use the tip of your finger) Repeat looking far and near about 7 times in a row.
What do you do to reduce or eliminate stress? Have you tried any of these techniques? Did you enjoy the video?  I would love if you left a comment!!

1 comment:

  1. Thanks for the tips. I have been really stressed lately. Due to college work. Ill put these into use now!



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