In the Moment Ways
to Reduce Stress
Use the Fast/Slow Breathing Pattern
This is a great technique for increasing patience and reducing frustration when everything is getting
on your nerves. Here are the steps:
1. Take a fast and deep inhalation.
2. Hold the breath for about 2 seconds.
3. Exhale as slowly as possible, while mentally counting to 5.
4. Inhale very fast and deep again. And hold again.
5. Again, exhale as slowly as possible, try to count to 7.
Notice how the body naturally wants to settle down and relax when you exhale very very slowly.
Put Yourself on an Energy Budget
A major cause of excessive stress during difficult times is that we all try to over DO. A lot of this
is driven by outside pressures making us feel like we must respond, when it's actually healthier to resist responding in many
instances.
Sanity suggests that we should only do what brings us personal joy and a sense of empowerment
-- and no more than that. Here are a few recommendation for conserving your energy -- and sanity -- in stressful times:
1. Say NO more often when asked to participate in social events.
2. Limit social gatherings to one family / business / social get together per month.
3. Spend leisure time only with people whose vitality is contagious.
4. Eliminate energy vampires and other toxic people from your social network.
5. Time is energy: Keep good boundaries on your commitments.
6. Nurture yourself in mind, body and spirit -- giving to yourself creates more energy to
give to others.
Nurture Yourself Every Day
Whether you are alone, lonely, or depressed during the current economic troubles, or overburdened
with too many demands on your time as we head into annual holiday season, contentious family dynamics, or untimely bad
news, it's important to your mental, emotional, spiritual, and physical health to take the time to nurture yourself each day.
By nurturing I mean:
- get enough sleep
- eat nutritious foods, don't over eat
- limit those tempting sweets and drinks
- pay attention to your energy budget
- meditate or have quiet reading time
- get a massage or reiki treatment
- participate in yoga, taiji, or a stretch routine
- engage in a personal growth practice
- connect with your spirit allies or guardian beings
