Top 5 Ways to De-Stress in 30 Minutes or Less

Chronic stress seems to be a way of life nowadays and its health effects are truly astonishing. It has been known to accelerate the aging process. It is also a major cause for obesity, particularly because of "emotional eating". It has even been linked to a number of diseases and conditions like heart attacks and strokes.

The best relaxations techniques are not the ones you necessarily have to take time out for, but ones that you can work into your schedule and utilize throughout the day to stay relaxed. In other words, these techniques work best if you make them just a regular part of your daily routine. Below are some suggestions for combatting stress along with ways to incorporate them into your day.

Yoga

Yoga remains one of the best ways for people to reduce stress levels,yoga journal poses, clear their minds and increase overall sense of calm and well-being. If you have never done yoga before, it might be a good idea to see who is teaching in your local community and to sign up for a class so you can be taught how to do the positions properly. If you are a seasoned yoga practitioner, on the other hand, you could come up with your own at-home yoga routine. A half an hour of this, even a few times a week, can make a huge difference for stress levels and overall health. There are also yoga exercises that have been designed for you to do while you are at work or on your lunch break. Some of them have even been designed to do while still seated at your desk!

Walk it Off

If the day has been tough, take some time out on your lunch break or on the way home from work and go for a walk at a local park or garden. Some companies even have walking trails or similar facilities built on-site for their employees. If so, take advantage of them. Even a ten or fifteen minute walk can bring down anxiety or frustration levels and ease tension in the body. This is likely because even gentle exercise can release endorphins, "feel good" chemicals which can elevate the mood and fight against the ravages of stress. At the same time as releasing endorphins, walking also helps to lower cortisol levels. Cortisol is a hormone related to stress but also to weight gain. In addition, a walk provides you with contact with the natural world, and a dose of sunshine and fresh air can work wonders on the mood.

And believe it or not, while it is relaxing you, walking will also help boost energy levels. One study in 2008 found that individuals who led a sedentary lifestyle reported a 65% decrease in fatigue and tiredness when they began walking on a regular basis. Regular walking, apart from lower stress levels and increased energy, has also been linked to decreased chances of heart attack, strokes and diabetes.

Breathe it In

Even if you are not into yoga, learning some of the breathing techniques from this discipline are very helpful. These breathing exercises, even in absence of the yoga poses, can also bring down your stress level and engender a feeling of calm. The great thing is that you can do these exercises throughout the day, at work or at home, especially if you have a desk job.

Breathing exercises can help with stress because they elicit what is known as a "relaxation response". That is to say, these exercises cause certain physical changes to occur in your body. This includes the slowing down of the heart rate and breathing as well as a reduction in muscle tension as your body is soothed down.

Dabble in Aromatherapy

If you have a desk or cubicle at work, consider bringing in a small diffuser and using it for essential oils while you are at work. Being able to breathe in natural scents while you are at work can keep you productive and relaxed throughout the day. Lavender is one essential oil known for its calming effects, but there are others, too, including chamomile, vanilla, frankincense, bergamot, and sandalwood. Diffusers – and essential oils – can be purchased at health food stores and would fit easily into an office or cubicle. It is an excellent and simple way to help keep yourself relaxed throughout the day.

If you do not want to use a diffuser, keep in mind that there are also aromatherapy candles available. Make sure, however, that you buy ones that actually have the essential oils in them and not artificial scents that will not have the same calming effect.

Transform Your Commute

Particularly if your commute is a long or crowded one, then instead of seeing it as a time of stress and frustration, think of it as decompression time, as a transition between work and home. For many people, especially working moms, the commute is the only time of day in which they are alone. So make it count! Play soft music (no hard rock!) or if you like books on tape, listen to those while you are driving home. Go through the drive-through of or local coffeehouse on the way home and grab a cup of tea (non-caffeinated is preferable) and even a healthy snack if you are hungry. In short, make it an enjoyable, even self-indulgent time, and something you can look forward to rather than dread.

In short, stress is getting to be a major problem in these busy, hectic times. However, incorporating anti-stress techniques into your regular routine and makingrelaxationahabit instead of an escape is the best way to ward of the feelings of anxiety or frustration that can plague your day and really bring your mood down. Doing a yoga pose or a breathing exercise at your desk or walking on your lunch hour may seem strange at first, but when you have been doing it for a while, you will notice a profound and positive change in your overall feelings of contentment and relaxation – and a deep and positive impact on your life.

Ridhi Arora is a weight loss success story who enjoys living a healthy lifestyle. including the posts on her own site, My Health Care Tips