Tag Archives: stress

Stress awareness day 2013 – Chill out with some Nano Workouts

Stress awareness day 2013

chewed up pencil

Stress awareness day 2013

April is stress awareness month and since 1992 April 16 is celebrated as stress awareness day. This is the day you should take a step back and look at your life and take actions which leads towards a healthier lifestyle.

This is how to celebrate stress awareness day:

1. Prioritize your life
Start your day by doing the most important thing. Don’t get distracted by opening your mail until that’s done.

2. Don’t get stressed if you don’t manage to do all you plan during the day. If you just managed what was most important then that’s enough.

3. Have a careless day.
We have so many must’s in our lives today. At least once a year you should have one day when you don’t have to drop off the kids to soccer practice or go to the post office. Just have some you-time.

Something to keep in mind is that 92% of all the things we worry about never happens. So worrying is mainly just a waste of energy. Statistically you should just kick back and be happy.

One of my favorite stress release exercises is Tense-release-relaxation. Try this simple exercise in bed before going to sleep. You’ll feel great. Also, remember that exercise is one of the best stress busters there are and Nano Workouts are great micro breaks which helps you stay fit and calm.

illusatrstion of how to relax in bed

Tense-release relaxation technique

illusatrstion of how to relax in bed
Tense release (or TR) is a progressive relaxation technique which helps you relax and release stress and tension. The basic principle is to feel the difference between the tensed and relaxed state and this will help you relax.

TR is especially helpful if you have trouble falling asleep and it can help you get relaxed in just a few minutes. It can also help with headaches and muscle pain.

Lay flat on your back in bed, legs uncrossed. Start by focusing on your breathing. Inhale through your nose and exhale through your mouth. Breathe slowly, take your time.

Tense a muscle and focus on the tensed state and then relax it and focus how it feels when you let go. Keep the tension for 5-10 seconds and then relax for 10 seconds before you repeat. It might take a few repetitions to get your muscle to a fully relaxed state.

Start by focusing on your feet and work your way throughout your body; feet > calves  > thighs > butt > abs > back & shoulders > hands & forearms > upper arms > neck > face. When you reach your face, imagine you have just eaten a really sour lemon and squeeze you face together.

You can also practise TR from a seated position.