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How to Turn the Volume Down On Stress

By Sandy Schroeder

Sometimes my stress levels become so loud I can barely hear myself think. One worry or frustration collides with another and creates total confusion. If you know what that feels like, you may be looking for ways to quiet your stress levels too. 

Over time I have found some things that help. A simple meditation in the morning, breathing breaks throughout the day, and a special quiet time in the evening where everyone slows down and just enjoys their own space work for me. 

Here are some more ways to quiet stress from the Mayo Clinic. Their doctors say guided imagery, deep breathing and meditation can be done anywhere, anytime. You can be in the midst of a crowd, traveling, or waiting for your kids. 

They also recommend relaxation techniques that calm you and increase awareness of your body. Here are three to use on a regular basis. 

Discover relaxation from within - Autogenic relaxation means being aware of your body and focusing on something from your memory or experience. You might focus on your breath and picture the water at sunset while you relax hands, legs and arms. 

Relax muscles one by one - Progressive muscle relaxation means tensing and relaxing separate muscle groups. Start with your toes and work your way up to your head, finding out how each muscle feels when it's tense or relaxed. Tense each muscle for about five seconds and then relax for about 30 seconds. 

Travel with your memory - Find a quiet comfortable spot and close your eyes as you picture your favorite spot by the water. You can almost hear the kids laughing and smell the fresh air or hear the waves. Relax into that happy memory as you let your worries go. 

Enjoy the Results 

  • Your blood pressure may go down 
  • Your heart beat may slow down 
  • Your digestion may improve 
  • You may sleep better 
  • You may feel less angry and frustrated 
  • You may have more energy 
  • You may feel more capable and confident 

Stress is a tough opponent, but regular use of relaxation techniques may help you put much of it in its place. Choose the technique that works for you and remember to use it whenever you need it. When tension builds, deadlines stack up, or one issue collides with another,  pause to relax. Then rejoin the world and keep on going.

If you are still stressed, ask your doctor for recommendations to see a therapist to work through the issues. 

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Windermere, Fla. 

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