Inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth. This increases oxygen flow to the brain, promoting calm and reducing stress.
1.Deep Breathing
Tense and then slowly release each muscle group in your body. This reduces physical tension and promotes a state of relaxation.
2.Progressive Muscle Relaxation
Focus on your breath, a mantra, or your surroundings, gently bringing your mind back when it wanders. This helps reduce anxiety and stress by keeping you present.
3.Mindfulness Meditation
Imagine a peaceful place or situation, engaging all your senses. This mental imagery helps transport your mind to a calm state, reducing stress.
4.Visualization
Slowly count to ten, or higher if needed. This simple distraction breaks the cycle of negative thoughts and reduces stress.
5.Counting
Perform a quick physical activity, like stretching or walking. Exercise releases endorphins, which are natural stress relievers.
6.Quick Exercise
Repeat positive statements to yourself, such as "I am calm and in control." Affirmations shift your mindset and reduce stress by reinforcing a positive outlook.