10 tips for relaxation

In today's 21st century, where technology is ubiquitous, it's important to take time to unplug. What is your outlet, and what mechanisms do you practice to manage and reduce stress?

1. Practice Daily Meditation and Reflection

Take 20 minutes, 3 times a day, to think, reflect, and meditate. Everybody prays and meditates differently, so find an outlet…and no, I’m not talking about a shopping outlet…although… “retail therapy is cheaper than psychotherapy”, as my Mom- aka the Counselor often contends. Just a few minutes can significantly reduce stress levels, thus positively altering neural pathways that strengthen mental resilience, DJ Coslett, M.A., explains.

Focus your attention on reciting - out loud or silently - (a positive saying, prayer, or mantra), positive words of affirmation, such as “I am blessed, I am smart, I can do all things through God.” Take deep breaths, and sync the positive affirmations with your breaths. Let any distracting thoughts float and dissipate like a wave cloud.

2. Practice deep breathing

Take a 5-minute break and concentrate on your breathing. Deep breathing counters the effects of stress, reducing the heart rate and lowering blood pressure.

3. Be Present: mental, attitude, physical, and spiritual presence is key.

Focus on achieving a positive meta-cognitive state. Observe your environment, and how the zephyr breeze gently kisses your face when it meets your hair. As you walk along the beach, notice how the waves crash against the white sands. Listen to the pelican dive into the shallow, clear water in search of fish. Enjoy the sound of genuine laughter echoing in the park- a universal language spoken by all good-natured individuals. When you spend time in the moment and focus on channeling your senses, the tension dissolves like an ocean wave that meets the sand castle.

4. Reach Out

Form a networking organization to socialize and partake in fellowship. Mingle with like-minded people, and be sure to expand your horizons by meeting people with diverse backgrounds. This not only expands your social circle but also exposes you to new people and things you might otherwise have been deprived of. Diversity empowers others to express unique qualities and characteristics, but also affords you the opportunity to seek new endeavors and expand your thinking abilities. This provides a fresh perspective while maintaining your connection.

5. Let’s Get Fiscal

Create a budget. When you create a budget- and importantly: stick to a budget, it a) gives you peace of mind and b) puts you in control of your wallet….not the other way around. The result? It opens new opportunities for you to focus on what you want to do, rather than only what you must do. We all have bills, but if you develop a working budget, it frees up a lot of space for the finer things in life.

6. Decompress

Remember the outlet? Find your outlet, and go to it. If it’s writing, start typing. If it’s dancing- the dance floor is calling, if it's fishing…then get reel….

7. Humor in a Human Habitat

Due to inflation, sense of humor is now coined as a “dollar of humor”, as sense is a) not so common and b) sense (cents) just doesn’t pay nowadays. Whether you enjoy “pun-tificating” or a simple slapstick comedy show, find humor - it’s everywhere.

8. Listen to the Rhythm

Listening to relaxing/recreational music can reduce hypertension, heart rate, and stress. So whether you like to listen to that “old time rock n’ roll”- or like suavamente - listen to music that positively captivates your mind, body, and soul.

9. Workout to Work it Out

You don’t have to train up for the Olympics- but exercise is key to living a balanced life. All forms of exercise, whether running, swimming, yoga, dancing, etc., are effective and beneficial ways to reduce stress. When you exercise, the brain releases endorphins and other neurotransmitters- the “feel-good” chemicals.

10. Cultivate an Attitude of Gratitude

Practicing gratitude benefits the mind, body, and spirit. People who take the time to observe and reflect upon the people and things they are grateful for experience positive emotions, which project onto others and multiply exponentially. People who are grateful achieve a better sense of balance in life, feel more alive, express greater kindness, compassion, and empathy, and even have stronger immune systems. Gratitude doesn’t have to be expressed during special occasions: you can be grateful for the small things in life. After all, “it’s the little things”.

Practice Gratitude with Mental Contrasting

Mental contrasting is a visualization technique developed by Gabriele Oettingen to enhance the effectiveness of (traditional) self-control techniques, such as positive-future visualization. Visualization + PMA (positive mental attitude) = unlimited possibilities… remember to do this with kindness and a humble heart.