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Tuesday, 17 March 2009
"When you make a conscious effort to breathe deeper, it naturally brings your body back to a more relaxed state," explains Frederic Luskin, Ph.D., author of Stress Free for Good (HarperOne). Place your hand on your stomach and watch it rise as you inhale for a count of 3 or 4; hold your breath for the same count, and then exhale for as long as comfortable and watch your belly fall.
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Each morning, think about one little, enjoyable thing you plan to do that day (the crossword puzzle) and one bigger pleasure on the horizon (your trip to the mountains), suggests Allen Elkin, Ph.D., director of the Stress Management and Counseling Center in New York City. This ritual trains your brain to focus away from what can go wrong that day.
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"Unpredictable events can cause the most stress," Luskin explains. "If you cultivate even a little bit of surprise in your life, it helps keep your cognitive responses flexible and helps you handle whatever life throws your way." Take a new cardio class or pick a cuisine you've never tried. (Hallå, Scandinavian!)
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Tape up photos of three special days, such as a snapshot of the sunset over a Greek island (sublime) or tossing water balloons at your nephew (silly). "Just 10 seconds of concentrating on the images is enough to reduce muscle tension and stabilize your heartbeat," Luskin says.
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Studies have found that the more warm personal connections you make, the better your body will be at fighting off the effects of stress. So go ahead and high-five your coworker for landing that new client. It feels good for both her and you.
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The flip side to TGIF is OMGIM: Oh, my God, it's Monday! In fact, more heart attacks occur on Mondays than on any other day. Schedule a weekly lunch with a friend or take a class you love on Mondays so you'll look forward to the start of the week, Dr. Wheeler advises.
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After work, walk home or listen to music at a pretty scenic spot before you burst through your front door. "Don't look at it as a waste of time," Dr. Wheeler says. "It's an important way of decompressing and transitioning back to home life."
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A constant loop of anxieties keeping you up? Put a notepad on your bedside table, write down your worries and tell yourself, I will not fret until 11 A.M. tomorrow. When that time rolls around, you'll likely see things anew.
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In SELF's poll, women ranked fighting with a significant other as one of their biggest stressors. Relationship counselor Bonnie Eaker Weil, Ph.D. suggests taking a time-out every five minutes of an argument to take deep breaths and calm down. Then end every fight with a positive activity such as kissing or dancing to raise your endorphin levels.
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Breathing this scent for five minutes lowers cortisol, a study in Japan finds. Testers loved Aveda Rosemary Mint Shampoo ($10). Sniff out valerian to aid sleep and bergamot and rose to calm down, suggests Sue Jonas, aromatherapy consultant in Woodstock, Connecticut, for Crabtree & Evelyn.
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We've all had our moments: I missed the train, I'm late, now I'll be fired! Elkin suggests rating on a scale of 1 to 10 how devastating your worry is, with 10 being catastrophic illness. Chances are, you'll have some points to spare. Take a deep breath (see #1) and picture your stress shrinking and your happiness growing.
I am in a tired mood today and happen to find this, hope to share with you people!