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“Simply be aware of places you feel tight or loose without trying to change anything,” Tutin says.
"; Help Guide.org: "Laughter Is the Best Medicine."; Association for Psychological Science: "Power Posing: Brief Nonverbal; Displays Affect Neuroendocrine; Levels and Risk Tolerance."; Harvard Business School: "Power Posing: Fake It Until you Make It."; IZA.org: "The Effect of Sexual Activity on Wages." You don't need a spa weekend or a retreat. Focus your attention on reciting -- out loud or silently -- a positive mantra such as “I feel at peace” or “I love myself.” Place one hand on your belly to sync the mantra with your breaths. Sit up straight, eyes closed, with a hand on your belly.
“Research suggests that daily meditation may alter the brain’s neural pathways, making you more resilient to stress,” says psychologist Robbie Maller Hartman, Ph D, a Chicago health and wellness coach. Reverse the process as you exhale through your mouth. Notice how the air feels on your face when you’re walking and how your feet feel hitting the ground. When you spend time in the moment and focus on your senses, you should feel less tense. Reach Out Your social network is one of your best tools for handling stress.
All forms of exercise, including yoga and walking, can ease depression and anxiety by helping the brain release feel-good chemicals and by giving your body a chance to practice dealing with stress.
You can go for a quick walk around the block, take the stairs up and down a few flights, or do some stretching exercises like head rolls and shoulder shrugs. Be Grateful Keep a gratitude journal or several (one by your bed, one in your purse, and one at work) to help you remember all the things that are good in your life.
“Create a playlist of songs or nature sounds (the ocean, a bubbling brook, birds chirping), and allow your mind to focus on the different melodies, instruments, or singers in the piece,” Benninger says.
You also can blow off steam by rocking out to more upbeat tunes -- or singing at the top of your lungs! Get Moving You don’t have to run in order to get a runner’s high.
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American Heart Association: "Four Ways to Deal With Stress."; Pub Med Central: "Psychosocial and Psychophysiological Effects of Human-Animal Interactions: The Possible Role of Oxytocin."; NIH News in Health: "Can Pets Keep You Healthy? Each of these stress-relieving tips can get you from OMG to om in less than 15 minutes. Meditate A few minutes of practice per day can help ease anxiety. Slowly inhale through your nose, feeling the breath start in your abdomen and work its way to the top of your head. “Take 5 minutes and focus on only one behavior with awareness,” Tutin says.
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