Posted on 08/26/2015 at 12:00 AM by Embria Health Sciences
By Julie Revelant:
Stress is an epidemic in America and no one is immune. Whether it’s worrying about the everyday minutiae of life, or dealing with larger issues like work, money, caring for kids and family members, relationship strife or the death of a loved one, it can take a toll on your overall health and well being.
Yet learning simple ways to manage stress can free you from some of the angst and anxiety weighing you down.
Here, read on for 5 things that will take you from frazzled to calm in 5 minutes or less.
1. Just breathe.
I recently started taking Yoga classes and it’s something that is very much out of my comfort zone. I’m Type-A and more of the running, Spinning and cardio type. Since I also used to dance when I was younger, I’m always concerned with making sure I’m doing all of the poses correctly. Yet during a recent class, the instructor reminded everybody, “All you need to worry about is your breath.” What a relief it was to know that whether the pose was “perfect” or not, the only thing I should be focused on was my inhalation and exhalation. So when your heart is pounding, your mind is racing and your shoulders are tense, the best thing you can do is breathe. Take slow, steady diaphragmatic breaths which will help you calm down. Take it a step further and meditate for a few minutes to let go of your worries and stay focused on the present moment.
2. Squeeze and release.
Progressive muscle relaxation is a technique that can help you relax your body and your mind. Starting from your head all the way down to your toes, tense up every muscle and then release. I promise you’ll feel amazing and the stress will melt away!
3. Get some sun.
Low levels of vitamin D are associated with anxiety and depression. In fact, between 34 and 41 percent of women who were deficient in vitamin D3 had symptoms of clinical depression, a recent study in the journal Psychiatry Research found. The best way to get vitamin D is by getting some sun and exposing your skin— sans sunscreen—for just minutes a day. You can also eat vitamin-D rich foods like eggs, salmon,or fortified milk.
4. Have fun.
It might be hard to fit in things you enjoy especially if the source of your stress is not having enough time. Yet making a daily—or even weekly—habit that makes you happy can help you cope with stress. So put on your favorite music, take a new fitness class, go for a bike ride or try a new healthy recipe.
When your thoughts are stuck on a merry-go-round and you’re overwhelmed with stress, reaching out for support can help. Call up friends to ask for advice or just chat or plan a lunch date. Even a hug can help your immune system.1 You should also consider volunteering for a community cause. Sure, it might take more than 5 minutes, but the gratification you’ll get from helping others will likely negate the stress you’re feeling all week!
Remember to take a few minutes of your day to practice these tips when your feeling overwhelmed, because stress not only takes a toll on your health, but your immune system as well. Make sure to protect your immune system everyday with immune boosting supplements with EpiCor for better overall health and wellness.