Instant Peace of Mind
12 Apr
Stress is serious business. It can break down our bodies just as quickly as it breaks down our minds. Try a few of these tips to see if you can limit its negative effects.
1.It’s the Little Things
With the tax deadline looming, it’s important to stay cool and not stumble into a nervous breakdown; major events have a way to bringing out the crazy in us. But did you know that small annoyances can actually lead to bigger problems?
Clinical professor at the University of Colorado, James Ehrlich, MD, says, “For some people, the little stressors we face every day are more damaging to health over the long term than the really big things, like a death in the family or a car accident.”
The reason, Ehrlich says, is that “Today, many people live in stress mode all the time, and the constant release of steroids like adrenaline and cortisol can lead directly to diseases like diabetes, heart disease, depression and cancer, and indirectly to bad health habits like undersleeping and overeating.”
A messy house or tiff with a friend might seem like a small matter, but it’s not. Take care of these little concerns and you’ll go a long way in cutting down on stress, protecting your health, and ratcheting up your happiness.
2. The Truth About Fog
I just found this statistic and had to share it with you. Not only is it interesting, but it can also help you regain perspective when things start to unravel.
According to the Bureau of Standards, “A dense fog covering seven city blocks, to a depth of 100 feet, is composed of something less than one glass of water.”
Can you imagine? Something so big actually fitting into a drinking glass.
It’s a lot like our worries. They seem enormous, but are actually much, much smaller. In fact, studies show that 92% of the thing people worry about: never happen (40%), can’t be changed (30%), are needless health concerns (12%), or are trivial worries that don’t actually matter (10%). Just 8% of what you worry about is worth all that worry. A mighty fog has been pushed into a tiny glass.
3. A New Route to Work
Here’s a simple tip you can use later today. Researchers at Ohio State University found that students who viewed a driving video of a scenic pathway through a park showed less signs of stress than students who watched videos of highway driving with strip malls and billboards.
It might take a bit longer, but a scenic drive to and from work may be just the break you need to wash the stress out of your system.
4. Quick Fix
Need to relax in a hurry? Lynn Ponton, MD, suggests lying on the floor with your hands under your face, breathing deeply and slowly, for five minutes. With how good it feels to relax, I think it’s worth a shot.
5. Ancient Wisdom
India’s 5,000 year-old medical guide, the Ayurveda, speaks of ‘marma’ points in the ears (aka. acupuncture points) that correspond to particular parts of your body. For instant relief, rub the outer edge of your ears with each hand. I’ve tried it. It works.
6. The Best Medicine?
Laughter has long been touted as nature’s best medicine. Not a bad thought, given the facts about laughter’s effect on the body. Did you know that laughing has been scientifically proven to reduce muscle tension, get the heart, lungs, and diaphragm working (easy exercise!), and increases the production of endorphins (natural painkillers)?
It’s true. And there’s more.
Not to go technical on you, but medical research scientists Dr. Lee Berk and Dr. Stanley Tan at the Loma Linda University School of Medicine found that laughing also “lowers serum cortisol levels, increases the amount of activated T lymphocytes, increases the number and activity of natural immune system killer cells, and increases the number of T cells that have helper / suppresser receptors.” In other words, you boost your immune system when you laugh.
Who would have thought the class clown could make you live longer?
Now, you could wait until something strikes you as funny. Or you could be proactive. With all of the benefits, why not put yourself in a situation that is likely to make you laugh?
Read humorists (I like Ian Frazier and S. J. Perelman). Page through comics (Calvin and Hobbes fan here). Listen to comedy albums (Bob Newhart, anyone?).
Watch funny movies. Learn new jokes. Go to a comedy club, spend time with a funny friend, or actually open one of the forty-seven forwards your co-worker sends you every day.
You could also fake it. Just as a forced smile can improve your mood, fake laughter can trigger the same benefits as the real thing. Go ahead, give it a try.
So, what about you?
What do you do to relax? And what makes you laugh? Leave your comments below.
Good Morning Jason,
Just the right touch to get me started this morning. Thanks for the food for thought that most of us need from time to time. That glass of water got me, that’s for sure! We all need to slow down and really enjoy our lives, so we can really appreciate what we really have in life. Think about it! Life is precious. So are the people in your life. Smile and have a nice week.
From my heart to yours,
Virginia Moxley
Dear Virginia,
What a great comment. I couldn’t agree with you more. Life moves so fast that we often forget how delicate and miraculous it really is.
Glad you liked the water stat–I couldn’t believe it.
Thanks again for your note. Hope to see you here again soon.
Jason
Dear Jason
It’s so nece to share with your splendid tips every time you publush. there are may tips in Yoga to get quick relief from stress. the laughter exercise works so quickly, people feel reluctant to do it alone, because it sounds unusual.
Another stress relief exercise is Vipasana meditation where you feel the air in yur nostrill comming in and going out when you inhale and exhale. this is called ANAPANA exercise.
thank you somuch for your tips.
K. Nepal
Khagendra,
It’s great to bring together so many diverse ideas from around the world.
Thanks for the tip!
Jason
Dear Jason.
I am a really stressed student since my course is so nerve-cracking (chemical engineering).
Thanks for your motivation blog site ‘coz It made me realize that I need to “cool down”…
I really like the “glass of water” thing…
More power to you!
God blees!
Inspire many people always… =)
Great tips here Jason. Especially pertinent for a Monday morning! I like the one about rubbing the outer portion of your ears. I have a presentation to give this morning and this afternoon and, as usual, I’m nervous so I’ll be using that technique to relax before I get on stage.
Thanks for posting this.
Terrie
Terrie,
Great to hear from you!
What a great coincidence this was: my writing about calming nerves and your giving a presentation.
So, how did it go?
Jason
To relax I do the following
1 sleep on the floor and open my arms and look up to the sky
2 think of something nice makes me happy for example a nice place a good moment I have lived some one I love
3 sometime carrying helps
4 u know what the sound of a water fall makes me relax too it dose not have to be a loud big one I think a sound of water helps
Nairoz,
I find water soothing as well. Thanks for sharing your tips!
Jason
Thank you Jason!
I like the way you are constantly looking for ways to encourage people and give them strength!
On and on Jason!!
Abraham,
The feeling I get from helping people can’t be matched by anything else in my world. So when someone like you takes time out of his day to write something like that, it gives me all the motivation I need to keep looking for ways to help people live better.
Thanks for the motivation!
Jason
Thanks Jason,
Here in Nigeria after applying these guidelines, I felt relieved.
The therepy is so active.
I say big thank you.
Patricia,
Happy to hear they worked for you!
If you have any tips for getting rid of stress, we’d love to hear them.
Jason
thanx for the tips…i basically like to take a walk in the park and get myself really tired to clear the cobwebs..laughter is also good medicine..it does give you a boost…i hope you dont mind me summarising it for my blog with a link to this blog
Aazek,
I’m with you–I love taking walks…with a friend, with family, with the dog, or by myself. Nothing clears my mind or clarifies my ideas like putting one foot in front of the other in the fresh air and sunshine.
Jason
PS. I don’t mind at all if you share this post. The more people we can help, the better. : )
Thanks for the tips and the information…..
i was waiting for an acceptance message for my technical paper from an university this morning… after i found that my mail box had no message from that university… next thing i did was read this blog…. oh i felt releaved… i took deep breaths and called the university….. and got good news….
when i was tensed…. i couldnt think… i didnt even realise that it was just a phone call away…. so stay relaxed always…..
Thanks to you Jason….
Jasmine,
My favorite reply so far…by far. : )
I enjoy researching and learning new ways to help you, but nothing can compare to how exciting it is to know the ideas actually make a difference.
I’ll always find that most exciting.
Congratulations on your acceptance and please come back soon. We need all the “Jasmines” we can get in this growing tribe.
Jason
I want to say a big thank you to all the motivation you continue to provide.Stress is probably our biggest enemy in Zimbabwe today.I manage this by avoiding negative people and following up on your helpful tips.I am always motivated and I actually have started a business In the most difficult times economically in our country and I am happy to say by the grace of God and all the help you provide,the business is growing at such an alarming rate.Sorry for being long.Rubbing the edge of my ears is like magic.
Luckson,
I’m so happy to hear that you have taken negatives and turned them into incredible positives. When the economy is down in any country, most people let fear and stress control them. Not you. You faced the fear and took action.
Congratulations, Luckson, and keep up the important work you are doing. (And keep us updated.)
Jason
Thanks Jason for the great ideas. I have used the rubbing of the outer ear technique and it works well.
In addition to the items that you mentioned aromatherapy or Flower Es-senses also work great to relieve stress, energize our bodies and help us to have mental clarity.
Sheryl,
Thanks for the tips. I know everyone who visits this post will definitely benefit from them.
Jason
Great tips Jason,
To keep the stresses of the day away, I try to maintain a routine in my day. I start with a 20 minute Yoga session. I then go out to the barn feed the horses and clean stalls then I go to work. After work I go back out to the barn and ride my horses. Animals have a fantastic way of taking all the stress away. I am an equine assisted psychotherapist and see the horses work their magic on all who participate. If you have an animal, spend time with them, tell them your secrets, they will stand by you and not judge you.Find the spirit within!
Randy,
How great to have someone like you join the conversation. I’m sure you have a great deal to offer, important tips that most wouldn’t consider.
Today’s tip was right on the mark. Animals are the perfect therapists: they let us talk our problems out without criticizing, condemning, or complaining. (Although I’m convinced I’ve seen them roll their eyes.)
Thanks for sharing and please post as often as you’d like. I know the rest of the group will be happy to hear from you.
Jason
My favorite therapy after a day of paperwork, the office scene and people (some a bit demanding) is to go out in the yard and get dirty. There’s nothing like turning the soil in the garden or planting or pulling a few weeds to help me let go of the “day at the office”. And whatever it is about water..the ocean, a stream, even a hot cozy bath..it’s theraputic!
Dear Leslie,
Who would have thought the ingredients for mud could be so soothing? : )
I think of lot of people find gardening the perfect release, don’t they? I haven’t done it, but have always wanted to. (You’d think a writer on motivation could get his butt in gear!)
Maybe your post is just the kick I need to take action.
Jason
PS. I love water too. Ocean waves, rivers, waterfalls…wipes away the worries of the world.
I just love all the info you have to offer. I feel so priveledged to be recieving all this inspirational material. I guarentee the students I share your material with are really pleased. Thank you ever so much for your brain food. Veronica
Veronica,
You have nothing to thank me for. I need to thank you…again, and again, and again.
In today’s world, time is always running short and everyone around you is clawing for your attention.
The fact that you take precious minutes out of your day and give them to me isn’t overlooked. I appreciate it more than you know and have even better tools coming your way.
Stay tuned…
Jason
Hi Jason,
Thank you for your website, you have many pearls hidden here (many in plain sight!). I find relaxation in playing with our grand daughter. She makes me smile more times than not. Also enjoy ‘serendipity’ weekends with my wife, where he do not have an agenda, just time together to get away. Keep up the good work.
Mike,
I know what you mean. The best experiences always seem to come out of the unplanned.
Good thing your wife has a husband who understands that simple truth.
Jason
Hiking or biking in the scenic countryside is always a good stress reliever and good exercise too! but the thing that gives me the most uplift is spending time with friends which usually also involves laughing. Thank you Jason – great stuff in the post!
Sedonadonna,
Great idea–bringing friends and laughter under one roof. It’s funny, it seems the most powerful tools always come back to the basics in life: friends, family, love, laughter.
Advanced techniques have their place, to be sure, but simple truths and lifelong connections can’t be beat.
Thanks for the tips!
Jason
Jason, thank you so much. What a lovely “freebie” with no ‘strings’ makes my day. See I am smiling already.
I’m going to cram those worries into a glass now and then deal with it! And I’ll be laughing all the time.
Thank you oh wise one.
Suzie
Dear Suzie,
I’m glad you noticed the new approach!
Instead of sending out newsletters packed with ads, I’m going to give away useful information–reports, articles, tips, books, etc–and only offer products from time to time when I find something worthwhile, or when a new course is ready to launch.
Otherwise, it’s all free. And we’re only just beginning.
Soon I’m going to start video coaching!
Thanks for your post and your humor. You made my day and you made me smile.
Jason
to relax
1.i play with my daughter 5 years old
2.see sky with full moon
3.help others .listen others sorrows and forget mine
4.chat with friends
5.count blessings of God given to me
Asif,
Thank you for your great ideas. They are simple, yet powerful ideas.
I especially like #2 on the list.
Jason
Hi Jason,
I needed this one! Just had a stressful weekend with my parents staying with me.
I can’t really lie down while at work (as much as I’d like to) – or laugh out loud without drawing a bit too much unwanted attention. But the ear rubbing was a good start.
Some other ones I do especially when I’m really stressed, are:
1. I bite a pencil really hard and do a breathing technique: Breath in for 4secs, hold for 7 and out for 8 secs – this really works – gets you to calm down.
2. I close my eyes and imagine I’m totally relaxed and walking calmly in a really wonderful place with glorious views and climate… just taking it all in with a big smile on my face.
3. Then when I’m feeling better I just think of my kids and how funny they are! That always puts a smile on my face!
Hope this helps someone,
Thanks for all that you do!
Dear Libby,
Perfect post.
I’ll say it again…perfect post!
I love your ideas and I know for certain they are going to help other people. So far this post has been visited 2,000 times…the chance hundreds of people from all over the world are reading your tips is high indeed.
Thank you for sharing a snippet of your life and a handful of tools. I couldn’t ask for anything more.
Jason
Jason,
Your mails are highly inspirational. living in Nigeria at a time
when the word stress is becoming a cliche, this is a way out. i over come stress by visiting pleasure places like bar beach Lagos or visiting funny friends to share school memories. sometimes i go back to my childhood to know what makes me happy, and re-live it. this explains why i watch cartoons like Tom and Jerry a lot. it has worked for me
Keep the work going
Dear Priscilla,
You’ve brought up some really great ideas. Revisiting places or memories from our past has an almost magical effect, doesn’t it? In an instant, we’re taken back to simpler times when life ran a bit slower and worries were at a minimum.
That’s something we can all use from time to time.
Jason
PS. I love Tom and Jerry!
Well done Jason, I found your ideas excellent and the ear rubbing is a good one and can be done on the Moscow Metro with thousands of other people not far from me. I listen to meditation calming music as I travel daily between teaching many many natives how to speak English like a true Irishman. As a laughologist, trained by Dr Madan Kataria, founder of Laughter Yoga, I love to laugh and share and work at my ploka (bad) Russian language. It makes people giggle and if I can’t laugh at myself, who will laugh with me. Keep up the good work.
Hugh,
What an incredible find you are. An Irishman teaching English in Moscow? That’s interesting enough, but also a trained laughologist? You could teach us so much.
I’d love to pick your brain and share your ideas with the community.
I’ll be in touch…
Jason
People say that laughing is the best medicine. And until you’ve experienced it you don’t really know. I have, and I know how powerful laughing can be. Because I once had a bad cold coming on, and you know how miserable you feel at such times. Instead of going home after work to “sooth my cold”, I went to a comedy club show (I had the tickets and didn’t want to cancel). I laughed so hard, my stomach hurt, and when I came out of the show, there was no sign of that impending cold!
Thanks, Jason, for reminding me of that.
Evelyne,
What a great story! It’s one thing to talk about theory but quite another to live it.
Than you so much for sharing.
Jason
Hi Jason,
Thank you for all the valuable information you send out – I really do appreciate it.
I’d like to add that I listen to music a lot – at work, when I’m travelling in my car and at night. It also helps to relax me.
Can’t wait for more info from you.
Thank you for all the valuable information. I really very appreciate it.
regards,
Kalyani
Jason: Laughter is a remarkable “healing” technique. About 15 years ago I was a patient in the IOP (Intensive Outpatient Program) at the local hospital in the psych ward. My depression had gotten so bad I could not function & was also having acute anxiety. It had a genetic proponent to it as my mother had a very severe case of bipolar disorder & did end up committing suicide when I was 15.
For the first three days of the program I basically sat in the corner & cried. How was I ever going to get out of this deep depression? On the fourth day I brought a book my grown daughter sent me by David Sedaris (believe that is how his name is spelled). I think it was called “Me Talk Pretty One Day.”
I was in my “crying corner” (I also refused to speak to anyone as I was so ashamed at ending up in the “psych ward”) & suddenly I started LAUGHING OUT LOUD! One of the therapists was so shocked that he came over to see what the deal was! He recognized the title of the book & a big grin broke out on his face as he told me he had read the book & found it hysterical.
I continued to laugh my way through the book & it opened up something inside of me. I started to participate in the therapy sessions & after 8 weeks was “graduated.” The laughter was the beginning of my healing.
I also see someone who wrote a comment is from Sedona, AZ. My husband & I are going to retire there & go there for a week a month until then. We often hike down to a beautiful spot next to the Oak Creek & bring fold-up camp chairs & a thermos of coffee & a book or newspaper & read there for a couple hours & just listening to the sound of the water & gazing at the amazing view is so soothing. I took a video of it on my phone (it also includes the sound) & when I am away from Sedona but want that “feeling” back I can watch & listen to the video on my phone.
The therapy at the IOP was called “Dialectical Behavioral Therapy” & is based on learning the “mindfulness” skills (as well as many others), but the mindfulness really helps reduce stress, anxiety & depression! And a dose of David Sedaris is always effective!
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