When I am teaching people Mindfulness Based Stress Reduction (MBSR), I make a distinction between stress and stressors.
Stress is a response to a stressor.
You face a challenging and demanding situation (stressor) and the result is a response by your mind and body to adapt to the situation. Of course, this is happening all the time; you are always adapting to challenging situations. Stress happens when your response to change and challenge is inadequate. Often, it is not just the stressor, but how you interpret it and respond to the interpretation that creates the stress.
If you struggle with stress, you may have difficulty thinking about ways to relax. Relaxing is not about avoiding or getting rid of the stress. It is about developing a different relationship with the stress. If your daily routine doesn’t include a process for relaxing, you’re doing yourself a serious disservice.
Here are some relaxing techniques you may not have considered.
1. Take a cold shower or walk in the rain.
Ok, exposure to cold water may not sound relaxing, and in some ways that is true. It is not the cold that is relaxing; it is the feeling you have after you warm yourself back up. It can feel like the stress is draining from your very soul.
When it begins to rain, adults run inside; children run outside (if it’s safe, and an adult will let them). When it rains, adults cover themselves; children splash in puddles and open up their mouths to catch the raindrops. Standing or walking in the rain can feel like washing some of the stress away.
2. Clench your entire body.
Stress is not just about feelings or emotions. You carry stress in your body, even if you are not aware of it. This practice can help get you in touch with the stress you carry in your body and release it.
Start with your toes and move up your body one muscle group at a time. Clench and flex that muscle with maximum effort. Hold it for a few seconds, relax, and repeat. Flex each muscle 3-5 times and move on to the next. By deliberately introducing more stress into your body, you can help to release the tension.
3. Pull out the crayons.
There are adult coloring books designed to help take your mind off your troubles. If you don’t like crayons, try colored pencils or markers. Use whatever you like and give coloring a try. It’s not just for kids.
Coloring can actually be a form of meditation. You are giving your attention to something neutral. There is also the simple but delightful reward of having created something when you are done. You can take a moment to look at your work and feel a sense of accomplishment.
4. White noise
There are lots of apps for your phone that have recorded sounds of ocean waves, rain, wind blowing through the trees, and other soothing sounds. Find a sound that is soothing for you. Between tasks during the day, take a few moments to enjoy it. Picture yourself in a scene that has the sound.
5. Stare at a fire.
If you don’t have a fireplace, a candle will do. Even a high-quality video of a fire will suffice. There’s something primal and hypnotic about fire. Staring into a fire can be a great way to relax.
6. Stretch
Remember, stress takes up residence in your body, so stretching is a great way to release tension. And you don’t need any fancy exercise equipment. With a quick internet search, you can find some simple stretching exercises (Be sure to consult your physician if you have a medical condition).
7. Buy a plant.
Some people find it relaxing to work outside in a garden, but you may not have the time and ability to do that. But you can go small by picking out one plant for your space. Walk around a local nursery and find a plant that appeals to you. Take it home, put it in the sun, water it, fertilize it, look at it, and talk to it. You’ll be pleasantly surprised by the positive impact a single plant can have in your home. You might even want more than one.
8. Do a puzzle.
Mental puzzles are a good way to occupy your mind and give it a chance to relax. Crosswords, sudoku, mazes, or any type of brain teaser can be an effective way to relax. A jigsaw puzzle can be just as good for relaxing.
Pick out one of these activities and create a space in your day to practice it. Many of them only take a few minutes to do. Stress can be damaging to your body and mind, so make relaxation a part of each day. If you would like to know more about Mindfulness Based Stress Reduction (MBSR), visit my stress reduction specialty page.