Ten Minute Fix: Relax

Your employer decided that doubling your work load made more sense than hiring another person. It turns out that new boat shouldn’t have been a tax deduction after all and the IRS has some questions. Your toddler found out where you hide the markers and redecorated the living room…and the cat. Your cell phone is missing and the toilet is clogged…for some reason you suspect they may be related. Your last day off was January 1st and your next one isn’t till May 30th. Seinfeld isn’t on. You’re stressed and you want to relax, but how can you when so much needs to get done?

First, force yourself to take ten minutes and remove the stress from the situation. Then you can tackle these problems with your mind and not with your emotions. A little bit of stress is a good thing. It can sharpen your thinking and motivate you to achieve more, but too much stress has the opposite effect. Too much stress results in headaches, difficulty sleeping, fuzzy thinking, and distraction. Relaxation techniques are designed to bring your stress back down to an appropriate level. Try out some of these ideas from the Mayo Clinic.

 Autogenic relaxation. Autogenic means something that comes from within you. In this relaxation technique, you use both visual imagery and body awareness to reduce stress. You repeat words or suggestions in your mind to help you relax and reduce muscle tension. You may imagine a peaceful place and then focus on controlled, relaxing breathing, slowing your heart rate, or feeling different physical sensations, such as relaxing each arm or leg one by one.

 Progressive muscle relaxation. In this relaxation technique, you focus on slowly tensing and then relaxing each muscle group. This helps you focus on the difference between muscle tension and relaxation. You become more aware of physical sensations. One method is to start by tensing and relaxing the muscles in your toes and progressively working your way up to your neck and head. Tense your muscles for at least five seconds and then relax for 30 seconds, and repeat.

 Visualization. In this relaxation technique, you form mental images to take a visual journey to a peaceful, calming place or situation. During visualization, try to use as many senses as you can, including smell, sight, sound and touch. If you imagine relaxing at the ocean, for instance, think about such things as the smell of salt water, the sound of crashing waves and the warmth of the sun on your body. You may want to close your eyes, sit in a quiet spot and loosen any tight clothing.

Other common relaxation techniques include:

 Yoga

 Tai chi

 Listening to music

 Exercise

 Meditation

 Hypnosis

 Massage