When did life become a three-ring circus? Between dealing with tantrums, planning the holiday dinner, and finishing up projects at work, you can easily start to feel less like a ringmaster and more like a frenzied clown rushing wildly from stage to stage.You could ease your mind by getting in a visit with friends, going to the gym, or taking a long soak in a hot bath. But who has the time? If you need to chill out, relax: These pointers give you quick, real-life ways to calm down now.
Relax Your Body
Physical therapy
A no-sweat workout can recharge your batteries and burn a few calories to boot. Try to work more walking into your day, even if you're simply marching in place in front of the TV for a few minutes while waiting for the broccoli to steam or the school bus to arrive. All the better if you can do some of the walking outside -- the fresh air will clear your brain and leave you feeling invigorated. Jog around the block with the stroller, take a brisk walk during your coffee break, or climb up and down the stairs.
To get even more relaxed, combine walking with deep breathing. Find a rhythm that works for you, such as four steps on every breath in and four steps on every breath out.
Hands-on help
Massage is a marvelous way to work out the kinks in tense muscles, especially if someone else is doing it for you, but what if you don't have a partner handy? You've still got your own two hands:
- Cup your hands over your shoulders so that your fingers are touching your back and the heels of your hands are to the front.
- Squeeze and release the length of your shoulders in a slow, rhythmic motion, as if you were kneading dough.
- Make sure you're not just pinching the skin but actually reaching deep into the muscle itself; let your comfort guide how much pressure to apply.
- Place just the tips of your fingers on the back of your neck, and move them in small circles up and down its length. Press just enough to make the pressure feel good.
Armchair yoga
Ease your muscles when they're sore from wrapping presents or cooking the holiday dinner for hours on end. With a few minutes of easy stretching, you can release muscle tension, and in turn that can help prevent a stiff neck and achy back.
Relax your shoulders
- Start out by sitting in a comfortable position, either in a chair or on the floor.
- Raise your right shoulder up toward your ear as far as it can go, then slowly lower it back down, a few times. Do the same with your left shoulder.
- Next, roll your right shoulder forward as far as it can go and then back a few times. Do the same on the left side.
- Now roll both shoulders at once.
Relax your neck
- Start by sitting in a comfortable position.
- Drop your right ear to your right shoulder without raising the shoulder. Hold for a few seconds.
- Slowly roll your head forward and to the left. Hold your left ear over your left shoulder for a few seconds.
- Next, roll your head forward and back to the right; repeat the whole pattern.
- To finish, roll your head so that your chin drops toward your chest. Let the weight of your head gently stretch the back of your neck. Mmmm, feels good, doesn't it?
Linda Wasmer Andrews is a health and psychology writer who has penned eight books, including Meditation (Franklin Watts). The mom of two lives in Albuquerque, New Mexico.
