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Ass'kum dan salam sajahtera
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Does juggling work, family and personal commitments leave you feeling
frazzled and stressed out? Are you running yourself ragged? We asked
relaxation experts for some quick fixes to work into your busy day.
Here are five things you can do to ease tension while waiting at the bus
stop, stuck in traffic or sitting in front of your computer.
http://www.webspawner.com/users/datchin/
Breathe
There's a reason that when times get tense, it helps to sit down and take a
deep breath. "When you're under stress, you tend to take quick shallow
breaths from the chest," explains Evelyn Fleischman, a shiatsu massage
therapist in Berkeley, Calif. "Breathing properly for a few minutes, from
your abdomen, can actually relax you." (You can tell you're breathing
superficially, Fleischman says, when your belly flattens and your chest
expands as you inhale.)
When you realize you're getting tense, simply concentrate on breathing
slowly for a few minutes. Imagine that your abdomen is like a balloon; when
you inhale, it inflates. Then exhale slowly, and try to expel the air
directly from your diaphragm. The bonus to breath work? It's a relaxation
technique that's easy to do anywhere.
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Treat your toes
Tension is something you can tackle from the bottom up. Tired, aching feet
affect your entire physique, says Rebecca Gorrell, director of movement
therapy at Canyon Ranch spa in Tucson, Ariz. The next time your dogs are
barking, Gorrell recommends that you kick off your shoes and give yourself a
massage.
Start by rubbing your thumb up and down your sole, from the heel to the ball
of your foot. Then, massage across the sole in the other direction — as if
you're trying to widen your arch. Finally, press down on the ball of your
foot, and stretch out your toes by gently pulling them apart. Even after a
few minutes, your feet will feel refreshed. And if you work behind a desk,
no one ever has to know how you got that spring back in your step.
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Twist and shout
The act of turning your upper body into a twist can release tension in
muscles, stretch your spine and stimulate your circulation. The result: a
restored sense of relaxation, says Fleischman. This move is particularly
effective, she explains, because the shoulders, back and neck are the body
parts most likely to be affected by stress.
Here's what to do. Sit on the edge of your chair, feet planted on the
ground. Place your right hand on your left thigh, reaching toward the outer
side of your knee and exhale, puffing air out of your chest. Then inhale and
twist your lower back, using your free hand to grab the top of the chair
over your right shoulder. Exhale when you untwist, and repeat the stretch on
the opposite side.
You can do this exercise anywhere and reap all its de-stressing benefits
without leaving your office chair. (If you try this one in stalled traffic,
be sure to keep your eyes on the road.)
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Drink up
Stress can take its toll in different ways, but one that tops the list is
exhaustion. On mornings when it seems impossible to rise and shine — or when
you're on your way home to family responsibilities or to the gym after a
tiring day — Gorrell offers a simple solution: slugging down a glass of
orange juice.
"Aside from being packed with vitamins, O.J. is a natural energizer," she
says. "It boosts your blood-sugar level and can help you get going in the
morning." Gorrell also reminds women to keep a bottle of water nearby at all
times. It's easier than you think to get dehydrated, she points out, and
that can affect you both physically and mentally.
Uncommon scents
Betsy Kase, director of the Yoga Haven in Tuckahoe, N.Y., suggests rubbing
an essential oil into your temples whenever you're feeling overwhelmed. The
appealing smell can evoke calm, she says. Plus your temples are a pressure
point, so the mini-massage will feel good.
Which oils should you try? Kase likes lavender, sage, patchouli and other
musky oils. But she points out that certain scents are more soothing to some
women than others. To find out which ones work for you, take a whiff of the
test vials that are often available at health food stores and bath shops
where the oils are sold.
http://www.webspawner.com/users/datchin/
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