It only takes five minutes to improve how you feel for the rest of the day. 

Take 5 minutes to focus on relaxation with mindfulness, learn simple ways to relax and  effectively cope with stress.

Relaxation Techniques fill your toolbox with effective stress management techniques.

The opposite of a stress response is a “relaxation response.” Relaxation is more than a state of mind; it physically changes the way your body functions. When your body is relaxed, breathing slows, blood pressure and oxygen consumption decrease, and some people report an increased sense of well-being.

Interested in more? Check out these additional resources.

1.      Guided meditation with jellyfish. The Monterey Bay Aquarium has several guided “meditate-oceans” to help you relax.   

2.      The UCLA Mindful Awareness Research Center has a weekly podcast covering a variety of topics related to mental health, including self-compassion, coping with anxiety and cultivating joy. 

3.      3-Minute Stress Management: Reduce Stress With This Short Activity – shake it out!

4.      Meditations by SupportLinc Employee Assistance Program

• Mindful Breathing (6 minutes)

• Mindful Body Scan (11 minutes)

• Mindful Thoughts (5 minutes)

• Mindful Eating (6 minutes)

5.      Progressive muscle relaxation (PMR) is an effective technique for reducing overall body tension and psychological stress. This simple technique involves the tensing and relaxing of all the major muscles in your body, from your head to your feet.  (link is 10:30 and is a guided PMR with video)

6.      Send a note. Seventy-one percent of people turn to friends or family members in times of stress. While it’s easy to pick up the phone or send your loved ones an e-mail to stay connected, try sending them a greeting card instead. Adobe Express is a suite of design apps that provides user-friendly greeting card templates for non-designers. Get creative with a printable message that shows how much you value the people in your life.     

 7.      Music can be a powerful tool for stress reduction. Whether you’re at work, play or rest, the right soundtrack can set the tone for your mood and behavior. Not interested in sleepy piano tunes? No problem. The team at NPR Music recently compiled a six-hour playlist of songs that help them keep stress at bay. The genres are as unique as the contributors, encompassing folk, ambient, hip-hop and more.

8.      Journaling. The idea of sitting down in the middle of a stressful situation to write and reflect may seem like a luxury, but a growing body of research shows that journaling has numerous health benefits, including strengthened immunity and coping skills. The Presencing Institute, an organizational change research organization founded in 2006, has a series of journaling prompts (meant to last 45 minutes) that you can use to focus your writing. 

9.      Laugh. Finding humor in stressful moments is great for your mental health. If going to see live comedy or theater is your thing under normal circumstances, try bringing it into your living room. As part of its Great Performances series, PBS is streaming a classic comedy of manners, “Present Laughter” by Noël Coward. This taped stage production features a Tony Award-winning performance by Kevin Kline and characters that will make you feel better in no time.

10.  Reducing stress with deep breathing 3-minute video

Being able to produce the relaxation response using relaxation techniques may counteract the effects of long-term stress, which may contribute to or worsen a range of health problems including depression, digestive disorders, headaches, high blood pressure, and insomnia.

Resources complied by:

E: Janelleb.Baldwin@SoulisticWell-Being.com

W: www.SoulisticWell-Being.com

P: 920-933-0856 for texts

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