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Go floatĪnyone who has floated in the ocean knows how calming it feels to bob along on the current (except for those who are terrified of the water - then, not so good).įlotation-REST (reduced environmental stimulation therapy) takes this buoyantly calm feeling even further by adding in a dose of sensory deprivation. Mindful self-hypnosis for self-care: An integrative model and illustrative case example. DOI: 10.20431/2455-4324.0401004 A combo of self-hypnosis and mindfulness (think meditation) can also be a good stress-relieving tool. The effect of self-hypnosis on exam anxiety and stress among university students.

In one study, the technique helped a group of university students calm down before an exam. Research on self-hypnosis is limited, but promising. It’s an actual stress relief technique that research suggests can help reduce anxiety. Self-hypnosis isn’t about a swinging pocket watch or quacking like a duck. You’ll get your very own guide to talk you through this mental mini vacation. If you can’t get into the scene on your own, use a guided recording, or an app like Headspace. Nature-based guided imagery as an intervention for state anxiety. It may be a good way to reduce stress and ease anxiety, especially when you see yourself out in nature (picture yourself on a mountaintop or by an ocean). Guided imagery or visualization is a sensory experience that involves envisioning a calm or peaceful scene. Hear the waves lapping on the shore and watch the palm trees swaying in the breeze. Visualize calmĬlose your eyes and picture yourself on a beach. The effect of diaphragmatic breathing on attention, negative affect and stress in healthy adults. Taking a few deep breaths from the diaphragm has been shown to lower cortisol levels, which can help reduce stress and anxiety. Not into the whole meditation thing? Just do the breathing part. Then, feel the stress melt away with each breath. To still a turbulent mind, focus on an object or repeat a word or mantra like “ohm” or “chocolate bar” (hey, whatever works). But first it requires some mental focus, which isn’t as easy as it sounds.įind a quiet spot, sit or lie down comfortably, close your eyes, and breathe deeply for a few minutes. The “mental silence” that goes along with meditation can produce a state of calm, even during the stormiest of days. Napping reverses the salivary interleukin-6 and urinary norepinephrine changes induced by sleep restriction. Just keep it to 20 minutes, or it could lead to lost sleep the following night. Napping has been shown to reduce levels of cortisol and other stress hormones. Take a napĪfter a night spent tossing and turning, a quick power nap could be just the thing to give your dragging brain a boost. Massage chair sessions: Favorable effects on ambulatory cancer center nurses’ perceived level of stress, blood pressure, and heart rate.

Research shows a quick massage can reduce stress and lower blood pressure.

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A massage may also be beneficial for fighting stress.ĭon’t have the time or money for a full hour session? Head to the mall or nail salon for an abbreviated 20-minute version or use a foam roller to give yourself a rub. Getting a good ol’ rub down may do more than alleviate physical pain. Hatha yoga, with its gentle movements, may be especially good for inducing a state of calm. Yoga comes in different styles, from slow-paced to hardcore. Psychophysiological effects of yoga on stress in college students. One study showed it worked in college students, a particularly tense group. The combination of deep breathing techniques and poses makes yoga a potent stress relief tool. Progressive muscle relaxation improves anxiety and depression of pulmonary arterial hypertension patients. Research shows this technique helps ease anxiety and calm depression. Once the body is relaxed, the mind will follow. Try progressive relaxationĪll the way from fingers to toes, tense and then release each muscle group in the body: lower arm, upper arm, chest, back and abdominals, etc. Relaxation techniques for stress relief 1.

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