In my practice I always seem to see an increase in the number of folks coming in feeling stressed and overwhelmed in mid-October. Maybe it's the back to school rush or the shorter days. Maybe it is the cold. But whatever the reason, our stress levels only seem to get worse as the holidays approach. Between busy jobs, maintaining a home and supporting family how can there be time for shopping, cooking and holiday cheer??
My post today is not about being cheery but about stress and how to reduce it. While a little stress may even be a good thing, too much stress has many negative consequences. Depressed mood, irritability, fatigue, poor sleep, weight gain and decreased immunity can all come from too much stress. I often suggest to my patients that they take a 20-30 minute walk daily for stress relief. I know this is medically sound advice but in my heart I know many won't take 20 minutes out of their already jam packed days to walk.
So, with this in mind I searched the web for a few short stress busters. I wanted things that were simple, effective and could be done anywhere. At work, at home and even while standing in yet another long check out line.
The first is a phone app-Breathe2Relax. Originally developed by the Department of Defense to teach those suffering from PTSD to lower stress, stabilize mood and control anger, this app teaches diaphragmatic breathing (belly breathing). It provides instruction as well as a choice of background music. Once familiar with belly breathing it is a technique that can be practiced anywhere and has wonderful calming properties. Since most of us carry our phones everywhere this is a great go to app that could be used for just a few minutes in the middle of the day or even in the middle of a crowded parking lot!
My second choice needs a computer so is better for work or home. The Gaiam website has wonderful virtual meditation rooms open to all. With choices ranging from the wonders of the cosmos in the Space Room to the calming sounds of the sea in the Water Room (my favorite) clicking on a room begins a series of lovely images with accompanying music. I found some of the music to be a little too new age or uptempo for my tastes but the water sounds lulled me into a tranquil state within a minute. I found I wasn't even looking at the water photos but just listening to the water and imaging my favorite beach. Next time I need a 2-3 minute stress break in the middle of a busy day I am heading here!
My last choice involves a little movement. Yoga stretches that can be done at your desk, standing or even on the couch. Another unlikely source too, Glamour magazine, but the stretches are simple, well explained and can be done easily. Take a look here. Don't let the photos put you off, no spandex is required!
So my new advice? Take 5 minutes to reduce stress with one of these and give thanks we are here to enjoy all that the holidays have to offer those who seek love, peace and joy.
