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Need to shake off major stress in a hurry? Get ready to exhale a sigh of relief, because these mindfulness techniques have you covered. When you’re overwhelmed but short on time, try one of these speedy mindfulness tricks to find your center fast.
Stress isn’t just carried in the mind – it can also manifest throughout your body in the form of tension, pain, and other physical shifts. One of the most notable physical changes you might notice under stress is your breathing. People often take very quick, sharp breaths when they’re feeling anxious. Taking slow, deep breaths can help ease your body out of fight-or-flight mode. If you’re in a position to sit or lay down, take a few minutes to close your eyes. While you’re continuing your deep breathing, visualize your body relaxing inch by inch, from your jaw, to your shoulders, to your arms, all the way through each body part down to your toes. By the end of the exercise, you’ll feel as cool as a cucumber.
The great outdoors have an uncanny ability to transport your soul. When you hear birds chirping or inhale the scent of an ocean breeze, it’s not too much of a leap to feel that all is well with the world. Needless to say, a walk around the block or a few moments spent alongside a river or lake works wonders when you’re under pressure. If you’re in a situation where you can’t get outside (like in an office you can’t duck out of), bring the outdoors to you by playing the sounds of birdsong, ocean waves, or soft raindrops on your phone.
Your sense of smell is closely tied to your emotions (and, in this case, your sense of anxiety.) Soothe your nose, and in turn, you’ll soothe your mind. A whiff of an essential oil like lavender, jasmine, bergamot, or rose can help calm your nerves. Pop your scent in a diffuser, then open a meditation app like Calm, Headspace, or Unplug. Press play on a short guided meditation session, close your eyes, and prepare to find your zen.
Start each day by setting a mantra that reflects your goals or desired feelings. For example, you could choose something like “today I allow joy to flow to me freely” or “I am not available for overwhelm.” In tense moments, take a few seconds to repeat that mantra to yourself and remember your grounding intentions.
Many people believe that visualizing your ideal outcome in a situation will help it come true – but this practice can also provide real-time benefits. Visualizing your stressful situation working out perfectly can help you remember that there is a potential solution. It might even lead you to unexpected ideas that get you closer to solving the problem!
Protect yourself from stressful energy with Guardian, a blend of amethyst, black tourmaline, and clear quartz believed to help ward off negative vibes.
Envision a relaxing resolution with Vision, which combines noble shungite and clear quartz. These two stones are said to provide a sense of strength and calm.
Prioritize your health in times of pressure with Wellness, a blend of rose quartz, amethyst, and clear quartz. In the healing arts, this combination is believed to provide a sense of tranquility and soothe the mind.
Harmonize competing priorities with Balance, a blend of sodalite, chalcedony, and clear quartz. This combination is believed to help bring your mind, body, and spirit into balance.
