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Stress Reduce Techniques

Give me a break!!!         

How you handle stress can make a big difference in how you feel, the choices you make and your rate of weight loss…..

Here are some calming strategies to stop stress now.

Blow a Bubble!

Next time you’re at the end of your rope, unwrap a stick of bubble gum. According to studies, chewing gum lowers anxiety and eases stress. Some researchers think the rhythmic act of chewing may improve blood flow to your brain, while others believe the smell and taste help you relax.

Sniff Some Lavender

Certain scents like lavender may soothe. In one study, nurses who pinned small vials of lavender oil to their clothes felt their stress ease, while nurses who didn’t, reported being more stressed. Lavender may intensify the effect of some painkillers and anti-anxiety medications, so if you’re taking either, check with your doctor before use.

Get Outside

Spending time outdoors, even close to home, is linked to better well-being. You're in a natural setting, and you're usually doing something active, like walking or hiking. Even a few minutes can make a difference in how you feel.

Breathe In….Breathe Out…..

Feeling less stressed is as close as your next breath. Focusing on your breathing reduces your body’s “fight or flight” reaction to pressure or fear, and it pulls your attention away from negative thoughts. Sit comfortably in a quiet place. Breathe in slowly through your nose, letting your chest and lower belly rise and your abdomen expand. Breathe out just as slowly.  Repeat a word or phrase that helps you relax. Ideally for at least 10 minutes.

Tune In

Music can help you relax. In one study, people had lower levels of the stress hormone cortisol when they listened to a recording of Latin choral music before doing something stressful (like doing math out loud or giving a speech). 

Smile Like You Mean It

Don’t roll your eyes the next time someone advises you to “grin and bear it.”  In times of tension, keeping a smile on your face – especially a genuine smile that’s formed by the muscles around your eyes as well as your mouth – reduces your body’s stress responses, even if you don’t feel happy. Smiling also helps lower heart rates faster once your stressful situation ends. 

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