Stress Busters

Mini relaxation exercises are focused breathing techniques that help reduce anxiety and tension immediately! You can do them any place, at any time, no one will know that you are doing them. You can do them with your eyes open or closed (but make sure that your eyes are open when you are driving!)

Ways to "do a mini relaxation" - Switch over to diaphragmatic breathing. If you are having trouble, try breathing in through your nose and out through your mouth, or take a deep breath. You should feel your stomach rise 2 - 3cm as you breathe in, and fall about 2 - 3cm's as you breathe out. If this is still difficult for you, lie on your back or on your stomach; you will be more aware of your breathing pattern. Remember, it is impossible to breathe diaphragmatically if you are holding your stomach in! So... relax your stomach muscles.

Now try this:- Count very slowly to yourself from ten down to zero, one number for each breath. Thus, with the first diaphragmatic breath, you say "ten" to yourself, with the next breath, you say "nine", etc. If you start feeling light-headed or dizzy, slow down the counting. When you get to "zero", see how you are feeling. If you are feeling better, great! If not, try doing it again.

Two Minute Stress Buster

1. Simply stand upright and shake your whole body, especially your arms and legs. Don't forget your head and torso.
2. Stand with your legs shoulder-width apart and knees loose (not locked). Gently breath through your nose as you roll your shoulders up, and then breath out through your mouth as you roll your shoulders back and down. Do this 3 or 4 times.
3. Bend over slowly and stretch your hands out toward the floor (to a level that is comfortable). Don't lock your knees. Just let your body hang loosely. As you slowly come back up, tuck your bottom in so you don't strain your lower back.
4. Repeat steps 2 and 3 again.
5. Repeat step 1 again.

Laugh - Roar with laughter. See the funny side. A good belly laugh does wonders!

The Lion's Roar - Kneel down with your hands between your knees, fingers pointing towards your body. Drop your chin onto your chest. Then as you breathe in, raise your head and look up at the ceiling. Open your eyes wide, stick your tongue out as far as it will go, and Open Up and Say AAAH! as you breath out. You can also pull your tummy inwards as you breathe out.

Start your day with a stretch - Kneel on your hands and knees. Breathe out as you arch your spine and lower your head. Then breathe in as you raise your head and drop your lower back. Again arch your back like a stretching cat, keeping your arms straight. Complete ten stretches.

Change the ways you think and make a difference

Visualisation - Think of a favourite spot that you enjoy visiting and which you find relaxing. Imagine yourself there. What can you hear, see and smell? What can you feel beneath you? Appreciate the surroundings and feel a sense of well-being.

Stop Catastrophising - Do you always think the worst? Review the stressful situation more realistically. List all of the aspects of the stress. Challenge your beliefs: "Is this true?" "Is this my problem?" "Do I have the power to make a change in this situation?" Talk to someone who can help you to get another perspective on the situation. If a problem is beyond your control and cannot be changed at the moment, don't fight the situation. Learn to accept what is, for now.

Worry Time - Give yourself a set time to worry. Ten minutes every day to think about or even write down the things that are bothering you. This will help stop the worries from popping up at all times of the day.

Make Plans - "People don't plan to fail, they fail to plan" The key is to plan ahead. Have a semester and weekly planner. Write yourself a daily "to do" list. Remember to keep goals realistic, or they will cause you unnecessary stress. Plan time to Rest, Work and PLAY.

Exercise - Major reduction in stress and increased quality of life result from regular exercise. It allows time to get away from study for a while. You could try a brisk walk, ride your bike, go swimming or rowing, do an aerobic or circuit work out.

Benefits of Exercise Include:

• Release of pent up energy
• Increase of brain chemicals (endorphins) that make you feel happier
• Creative problem-solving during and after
• Enhancement of self esteem
• Greater sense of control over events
• Greater mental clarity after exercise
• Feelings of well-being and calm
• Reduction in feelings of depression
• Reduction in feelings of loneliness
• Opportunity to build friendships

Walk and Sit - Go for a vigorous walk in the fresh air, swinging your arms loosely by your sides. As you walk along, take a few deep breaths. After walking for 15-20 minutes sit quietly and allow your heart rate and breathing to return to a comfortable rhythm.

Eating Healthily - Eating proper meals is very important to allow your body to function adequately. Make sure you include fruit, vegetables, meat, cereal and dairy products in your diet. Without proper nutrition you risk poor concentration, attention and memory. Remember you must feed your brain, and by that I don't mean highly refined sugar products. Remember "stressed" spelled backwards is "DESSERTS." Don't let it get to you.

Look for Gold Moments - Notice the good things in your life, the 'gold moments' for the next three days. When you are stressed it is easy to focus on the negatives and miss the okay moments and the good moments.

So each day notice those moments when you feel okay, you are enjoying something or you smile or laugh. These may seem like small events but as these golden moments accumulate they can often provide a lift of energy and help you to see things in a more balanced way.

Examples of 'Gold Moments' - A friendly greeting…An odd car number plate…Children's laughter…The scent of new-mown grass….The taste of a sweet piece of fruit…A bird singing…A call from a friend…Sitting in the sun…Eating an ice-cream

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