Life’s hustle and bustle and never-ending to-do lists can bring unwanted stress and pressure. However, there are some easy things you can do to calm the chaos and feel just a little bit better. That’s right; researchers found that a brief daily meditation session can decrease a negative mood and enhance attention, working memory, and recognition memory. It can lower anxiety, too.
Read on for a list of relaxation techniques that’ll help you relax and ensure all is calm and bright when you're on the go.
1. Take some deep breaths.
Deep breathing may seem like a no-brainer, but it’s effective and has many benefits, including lowering blood pressure, reducing pain, and strengthening immunity. Next time you’re overwhelmed, practice deep breathing by following these steps:
- Inhale slowly through your nose.
- Allow your belly to fill with air.
- Exhale through your mouth.
Repeat this process until you feel your tension melt away and are ready to take on your next task.
2. Do a body scan.
A body scan is a meditation technique you can do virtually anytime and anywhere. All you do is close your eyes, take a few deep breaths, and gradually bring awareness to the different parts of your body, moving from head to toe. This practice allows you to acknowledge physical sensations and be more present.
Consider using guided meditation apps like Headspace, where you can find a three-minute body scan session to get started.
3. Stretch it out.
It's common for our daily stressors to accumulate and unknowingly create stiffness and tension in our bodies and minds. Stretching can alleviate this, stimulate relaxation, and improve flexibility. While hitting up a yoga class is a great way to get a good stretch, it doesn't need to be that intense or time-consuming.
Instead, incorporate quick "deskercise" routines to give yourself mid-day relief at the office. These stretches can be done in less than five minutes, leaving you rejuvenated and motivated to tackle whatever is next.
4. Call a friend.
Got a lot on your mind? Sometimes the best thing you can do is phone a friend. Whether they can provide encouraging words of wisdom or will be supportive by hearing you out, it'll feel nice to get everything off your chest.
Don't hesitate to share your thoughts and feelings with a close friend, as opening up can be incredibly cathartic and help you regain your composure. And even if you don't talk about what's stressing you out, it's a nice distraction and a definite mood booster.
5. Listen to music.
Listening to music is a stress management tool that improves your mood, reduces stress, lessens anxiety, and more. Create playlists of your favorite upbeat songs and keep them handy when you need a mental break.
When you need a mental break, crank up the tunes, sing along, and reap the results. Embrace the power of music to alleviate stress and make your days brighter and more enjoyable.
6. Incorporate aromatherapy.
Aromatherapy is a fantastic way to get tranquility while on the go. Essential oils have been used for centuries to promote relaxation and reduce stress. Keep a small bottle of your favorite calming essential oil, such as lavender, chamomile, or ylang-ylang, in your purse, at your desk, near your bed, or in the car. When you feel stressed or overwhelmed, place two to three drops on a tissue or handkerchief, hold it close to your nose, and inhale, or turn on a portable aromatherapy diffuser. The gentle scent eases your nerves and provides comfort no matter where you are.
7. Go for a mindful walk.
Finding a moment for mindfulness may be challenging when you're constantly moving. However, you can integrate mindfulness into some of your daily activities, like walking. Mindful walking is a form of meditation that involves paying attention to each step, the sensation of your feet touching the ground, and your breath as you move.
Whether you’re walking to catch a bus or grab the mail or strolling from one errand to another, take a few minutes to practice mindful walking. Focus on the present, your steps' rhythm, and your surroundings.
Take on Life Relaxed & Refreshed!
Practicing relaxation on the go doesn't have to be complicated or time-consuming. By embracing the power of music, engaging in mindful walking, calling a friend, and more, you can find moments of peace and tranquillity throughout your day. These simple yet effective methods can give you the much-needed boost to continue your day with renewed focus and clarity. Implement these practices to notice the differences today!