STRESS BUSTER EXERCISES
Stress Buster 1
Take a walk and spend 5 to 20 minutes in
nature. A city walk or a country walk will do. Walk slowly without purpose. Notice all the natural beauty - a flower, a cat,
a tree. Really take in the wonder of all creations. You may even try coordinating your breath with your step. It helps to
keep your focus on the present, not allowing your mind to wander. It also slows down your walk. Exhale on the right
step 1-2-3. Inhale on the left step 1-2-3.
Stress Buster 2
Sit and breathe for 5 to 20 minutes. You may count your breaths up to 10 and then restart at 1. You may say
the words inhale and exhale silently. Try using a word with your exhalation, like peace or relax or calm.
Select words that fit your goal.
Stress Buster 3
Take abdominal breaths. Sit or lie down. Put one hand on your upper chest and one hand on your abdomen. Breathe
deep into your lung cavity. Keep the hand on your upper chest still and see the hand on your abdomen moving in and out with
your breath. Take 10 breaths in this manner.
Stress Buster 4
Check out different counts for breathing. To relax, have your exhaling breath longer than your inhaling breath.
As that gets comfortable, you can hold after the inhalation for a count. Use counts that are comfortable for you, gradually
extending them. One suggestion is a count of 2 for inhaling, hold for 4, exhale for 8.
Stress Buster 5
Play a simple child's game, like "Ring Around the Rosie" or "Simon Says." If you have no one to play with,
try singing a child's song or nursery rhyme, like "Row Your Boat" or "Old MacDonald."
Stress Buster 6
A great child relaxation technique that is equally fun for adults is the WIGGLE MONSTER. Wiggle your forehead.
Wiggle your ears. Wiggle your fingers, hands, and arms. Wiggle your toes, feet, and legs. Wiggle your torso. Then wiggle everything
you can all at once.
Stress Buster 7
Dance. Put on your favorite music and go for it. Choose
music that helps you go wild if you need energy or have excess energy to use up. Choose slow flowing music if you would like
to have a gentle feeling.
Stress Buster 8
Take a few minutes to state all your blessings in
this moment. See how many you can state in two minutes. Then feel the shift in your energy.
Stress Buster 9
List
all the htings you have accomplished today. Look only at the list done and not the list not done. This is a simple act of
appreciating ourselves and what we are able to do. Feel how this changed your mind and body.
Stress Buster 10
Allow a pleasant memory to come to mind, one that brings a pleasant, relaxed feeling with it. Was it the time
at the ocean when you had a day to yourself? Was it when you baked chocolate chip cookies with your child? Spend a few
minutes recalling and allow your body to luxuriate in the pleasant feelings.
