5 Minute Stress Busters You Can Do At Home Or At Work!
by Connie de Veer
Help! I'm giving a presentation in ten minutes and I'm panicked! Help is on the way FAST with these quickie stress busters.
When you find yourself stressed and overwhelmed, try the following "emergency" de-stressors to return to your natural state of calm, focus, and ease. Many may be done while sitting at your desk; and others may require you to close your door or move to a private space in order to reap the full benefits.
1. Yoga Breath of Fire: Sit or stand comfortably and symmetrically. Place one hand on your torso above the waist. Pant through your nose as quickly as you can for about 15 - 30 seconds. Be careful to inhale the same amount of air as you exhale. Try to keep your torso as relaxed as possible. Then take one deep, slow nose inhalation and hold for about 5 seconds; slowly release the breath through semi-closed lips for a count of about 10 seconds (or as long as you can make it last.) Notice how you feel.
2. Morph it: Sit quietly and breathe through your nose for 1 or 2 minutes. Get clear about what's stressing you. Imagine that stressor as an object or a metaphor. Then consciously transform it into a non-stressful form. For example: a. A glowing, hot fireball turns to ice and disintegrates into tiny, beautiful snowflakes and ice crystals. b. Heavy, enormous baggage turns into a flock of butterflies and flies away.
3. Tighten/Release: Tighten and exaggerate the tension in your face --- "screw" your face up into a tight ball and hold it for about 3 seconds; then stretch it wide into a silent scream, sticking your tongue out as far as it will go. Move to your shoulders --- raise them up to your ears and squeeze; then let them drop and fully release. Continue through your body, limb by limb, plus the trunk of your body. End by tightening your entire body and release it.
4. Air Punching: Imagine the stressor as an object placed a few feet in front of you. Now punch the daylights out of it!! Really punch, let your arms fully release and allow your breath to move fast and free. If you're in a place where it's appropriate, add your voice to this exercise!! Imagine the stressor slinking away, defeated!
5. Laugh: Few things offer as great a release as laughter! Keep a book of funny things handy in your desk drawer and pull it out for some humor therapy when you need it. Or simply shift your perspective on your current stressful situation and see the ridiculous, ironic elements of it. Ask yourself how important it will be in 10 years?
6. Express Gratitude: Quickly name 5 things you're grateful for. Now look at your stressor and find at least one thing to be grateful for about IT! (like it's teaching you a valuable lesson; it'll be deeply fulfilling when you're done, etc.)
About the Author
Connie de Veer, MFA, CPCC, is a Certified Life Coach and published author. She teaches successful professionals how to break free from performance anxiety and move ahead in their careers. Look for her e-book, Pull the Plug on Panic: Speak With Confidence, and Keep Your Armpits Dry! due out August 2003. Learn more at www.cdvcoaching.com.
More articles by Connie de Veer:
