You are on page 1of 4

Your portable guide

to stress relief
T
he best-written book on stress control is no help to you if you can’t find time to read it. If
you have only a short while to spare, dip into the stress-busting suggestions described in this
guide. Whether you have one minute or half an hour, you’ll find ways to ease your day.

1 Take the sting out of 10 common stressors

S ometimes just thinking about em- minutes or more to get to your tion that can supply the infor-
barking on a program of stress con- destinations. If lateness stems mation you need. Write down
trol can be stressful. Rather than from dragging your heels, con- other ways that you might get
freeze in your tracks, start small and sider the underlying issue. Are the answers or skills you need.
bask in the glow of your successes. you anxious about what will hap- Turn to tapes, books, or classes,
Give yourself a week to focus on pen after you get to work or to for example, if you need a little
practical solutions that could help a social event, for example? Or tutoring. This works equally well
you cope with just one stumbling maybe you’re trying to jam too when you’re learning relaxation
block or source of stress in your life. many tasks into too little time. response techniques, too.
Pick a problem, and see if these sug- 2. Often angry or irritated? Con- 4. Overextended? Clear the deck
gestions work for you. sider the weight of cognitive of at least one time-consuming
1. Frequently late? Apply time-man- distortions. Are you magnify- household task. Hire a house-
agement principles. Consider ing a problem, leaping to con- cleaning service, shop for grocer-
your priorities (be sure to include clusions, or applying emotional ies through the Internet, convene
time for yourself) and delegate or reasoning? Take the time to stop, a family meeting to consider
discard unnecessary tasks. Map breathe, reflect, and choose. who can take on certain jobs, or
out your day, segment by seg- 3. Unsure of your ability to do some- barter with or pay teens for work
ment, setting aside time for dif- thing? Don’t try to go it alone. If around the house and yard. Con-
ferent tasks, such as writing or the problem is work, talk to a co- sider what is truly essential and
phone calls. If you are overly worker or supportive boss. Ask important to you and what might
optimistic about travel time, con- a knowledgeable friend or call take a backseat right now.
sistently give yourself an extra 15 the local library or an organiza-

w w w. he a l t h. ha r va rd. e d u Portable Guide to Stress Relief 1


Your portable guide to stress relief

5. Not enough time for stress relief? beefing up your social network path open to you? If you want
Try mini-relaxations. Or make a and adding creative, productive, help, consider what kind would
commitment to yourself to pare and leisure pursuits to your life. be best. Do you want the job
down your schedule for just one 8. Upset by conflicts with others? taken off your hands? Do you
week so you can practice the State your needs or distress want to do it at a later date? Do
relaxation response every day. directly, avoiding “you always” you need someone with particu-
Slowing down to pay attention or “you never” zingers. Say, “I lar expertise to assist you?
to just one task or pleasure at feel ________when you _____ .” 10. Feeling lonely? Connect with
hand is an excellent method of “I would really appreciate it
stress relief. others. Even little connec-
if you could ______.” “I need tions—a brief conversation
6. Feeling unbearably tense? Try some help setting priorities. in line at the grocery store, an
massage, a hot bath, mini-relax- What needs to be done first and exchange about local goings-
ations, a body scan, or a mindful what should I tackle later?” If on with a neighbor, a question
walk. Practically any exercise—a conflicts are a significant source for a colleague—can help melt
brisk walk, a quick run, a sprint of distress for you, consider the ice within you. It may em-
up and down the stairs—will taking a class on assertiveness bolden you, too, to seek more
help, too. Done regularly, exer- training. opportunities to connect. Be a
cise wards off tension, as do 9. Worn-out or burned-out? Focus volunteer. Attend religious or
relaxation response techniques. on self-nurturing techniques. community functions. Suggest
7. Frequently feel pessimistic? Carve out time to practice the coffee with an acquaintance.
Remind yourself of the value of relaxation response or at least Call a friend or relative you
learned optimism: a more joy- indulge in mini-relaxations. miss. Take an interesting class.
ful life and, quite possibly, better Care for your body by eating If a social phobia, low self-es-
health. Practice deflating cog- good, healthy food and for your teem, or depression is damp-
nitive distortions. Rent funny heart by seeking out others. Give ening your desire to reach out,
movies and read amusing books. thought to creative, productive, seek help. The world is a kind-
Create a mental list of reasons and leisure activities. Consider er, more wondrous place when
you have to feel grateful. If the your priorities in life: Is it worth you share its pleasures and
list seems too short, consider feeling this way, or is another burdens.

2 Meditation on the go

Meditation can evoke the relaxation response, and appears to have health benefits as well. It’s also simple to
perform. Here’s how to get started:
• Choose a mental device to help you focus. Silently repeat • Now slowly relax your muscles, moving your attention
a word, sound, prayer, or phrase (such as “one,” “peace,” gradually from your face to your feet. Breathe easily and
“Om,” or “breathing in calm”). You may close your eyes if naturally while using your focal device for 10 to 20 minutes.
you like or focus your gaze on an object. After you finish, sit quietly for a minute or so with your eyes
closed. Then open your eyes, and wait another minute before
• Adopt a passive attitude. Disregard distracting thoughts or
standing up.
concerns about how well you’re doing. Any time your atten-
tion drifts, simply say, “Oh, well” to yourself and return to • Try to practice this meditation daily for 10 to 20 minutes,
silently repeating your focus word or phrase. preferably at a specific time each day.

2 Portable Guide to Stress Relief w w w.healt h.har vard.edu


Your portable guide to stress relief

3 Try a mini-relaxation

Mini-relaxations can help allay fear you should feel more relaxed. If tiny circles around the base of
and reduce pain while you sit in not, go through the exercise again. your skull. Slowly massage the
the dentist’s chair. They’re equally rest of your scalp with your fin-
helpful in thwarting stress before When you’ve got 3 minutes gertips. Then tap your fingers
an important meeting, while stuck While sitting down, take a break against your scalp, moving from
in traffic, or when faced with peo- from whatever you’re doing and the front to the back and then
ple or situations that annoy you. check your body for tension. Relax over the sides.
Here are a few quick relaxation your facial muscles and allow your • Now massage your face. Make
techniques to try. jaw to fall open slightly. Let your a series of tiny circles with your
shoulders drop. Let your arms fall thumbs or fingertips. Pay par-
When you’ve got 1 minute to your sides. Allow your hands ticular attention to your temples,
Place your hand just beneath your to loosen so that there are spaces forehead, and jaw muscles. Use
navel so you can feel the gentle rise between your fingers. Uncross your middle fingers to massage
and fall of your belly as you breathe. your legs or ankles. Feel your the bridge of your nose and work
Breathe in slowly. Pause for a count thighs sink into your chair, letting outward over your eyebrows to
of three. Breathe out. Pause for a your legs fall comfortably apart. your temples.
count of three. Continue to breathe Feel your shins and calves become • Finally, close your eyes. Cup your
deeply for one minute, pausing for heavier and your feet grow roots hands loosely over your face and
a count of three after each inhala- into the floor. Now breathe in inhale and exhale easily for a
tion and exhalation. slowly and breathe out slowly. short while.
Or alternatively, while sit-
ting comfortably, take a few slow When you’ve got 5 minutes When you’ve got 10 minutes
deep breaths and quietly repeat to Try self-massage. A combination of Try imagery. Start by sitting com-
yourself “I am” as you breathe in strokes works well to relieve muscle fortably in a quiet room. Breathe
and “at peace” as you breathe out. tension. Try gentle chops with the deeply for a few minutes. Now pic-
Repeat slowly two or three times. edge of your hands or tapping with ture yourself in a place that con-
Then feel your entire body relax fingers or cupped palms. Put finger- jures up good memories. What
into the support of the chair. tip pressure on muscle knots. Knead do you smell—the heavy scent of
across muscles, and try long, light, roses on a hot day, crisp fall air, the
When you’ve got 2 minutes gliding strokes. You can apply these wholesome smell of baking bread?
Count down slowly from 10 to strokes to any part of the body that What do you hear? Drink in the
zero. With each number, take one falls easily within your reach. For a colors and shapes that surround
complete breath, inhaling and short session like this, try focusing you. Focus on sensory pleasures:
exhaling. For example, breathe on your neck and head. the swoosh of a gentle wind; soft,
in deeply saying “10” to yourself. • Start by kneading the muscles cool grass tickling your feet; the
Breathe out slowly. On your next at the back of your neck and salty smell and rhythmic beat of
breath, say “nine,” and so on. If you shoulders. Make a loose fist and the ocean. Passively observe intru-
feel lightheaded, count down more drum swiftly up and down the sive thoughts, and then gently dis-
slowly to space your breaths fur- sides and back of your neck. engage from them to return to the
ther apart. When you reach zero, Next, use your thumbs to work world you’ve created.

w w w. he a l t h. ha r va rd. e d u Portable Guide to Stress Relief 3


Your portable guide to stress relief

4 Keep a gratitude journal

Reflecting on the positive experi- you can spend five to 10 min- doing well on a project at work,
ences, feelings, and relationships utes writing about something that or getting the kids off to school
in your life can bring you greater you were grateful for in your day. on time.
joy. A gratitude journal is a good Savor pleasant sights, sounds, and Conjure up the scene in your
way to acknowledge the things experiences—a sunset, the birds mind and try to write about it in
that brighten your life and help chirping outside your window, detail. Then, spend a few minutes
you turn your focus away from a hug from your child, or a call soaking in the experience again.
negative thoughts and feelings. from a friend. Celebrate accom- You can also use this journal to
Keep a journal by your bed plishments large and small— reflect on things from the past that
so that at the end of each day, learning to master a new hobby, you are grateful for.

5 Deflate cognitive distortions

When you recognize negative thoughts cropping up,


6 Make a worry box

Everyone gets distracted by worries and concerns, but some-


take the following steps. times these worries can spill over, seeping into the fabric
of your day. Having a place to contain your worries—quite
Stop: Consciously call a mental time-out. literally—may help you set them aside so that you can focus
Breathe: Take a few deep breaths to help release bur- on the more pleasurable or meaningful parts of your life.
Begin by finding or making a worry box. Any box will do.
geoning tension.
This is a great exercise for children, but youngsters may find
Reflect: Ask some hard questions. Is this thought or it even more appealing if they can decorate the box as they
belief true? Did I jump to a conclusion? What evi- like and keep it in a special place.
dence do I actually have? Am I letting negative At the end of the day, take a few minutes to write down
two or three of your concerns on slips of paper and place
thoughts balloon? Is there another way to view the them inside the box. Or if the box is handy, you can write
situation? What would be the worst that could hap- down worries as each crops up and drop your worries into
pen? Does it help me to think this way? the box throughout the day.
The worry box allows you to mentally let go of your wor-
Choose: Decide how to deal with the source of your
ries. Once your worries are deposited in the box, try to turn
stress. If distortion is the root of the problem, can you your attention to other matters.
recognize this and let go? Is the problem or constraint a What you do with your slips of paper is up to you. Some
real one or is it one of your mind’s making? If the prob- people choose to throw out the notes without reading them
again while others benefit from looking through them peri-
lem is real, are there practical steps you can take to cope
odically before tossing them away. In that case, you may be
with it? Practicing a mini-relaxation may also help. surprised to find that most of your worrying was fruitless; the
scenarios you imagined never came to pass.

The Harvard Health Publications division of Harvard Medical School Copyright ©2008 by Harvard University. Written permission is required to
publishes health information on a wide range of topics, including: reproduce, in any manner, in whole or in part, the material contained herein.
Submit reprint requests in writing to:
• The Harvard Mental Health Letter (monthly newsletter)
• Stress Management: Approaches for preventing and reducing stress Harvard Health Publications
• Coping with Anxiety and Phobias 10 Shattuck St., 2nd Floor, Boston, MA 02115
• Understanding Depression 617-432-1485 Fax: 617-432-4719
• Alcohol Use and Abuse
For a complete, current list of publications go to www.health.harvard.edu.

4 Portable Guide to Stress Relief w w w.healt h.har vard.edu

You might also like