DE-STRESS FEST! 30 Fool Proof Ways to Chill

30 Ways to de-stress

Stress. We all have it whether you acknowledge it or not. It is impossible to live in this crazy world and stay calm without making a conscious effort to diminish it.

The issues of stress and anxiety are brought to my attention everyday as people of all ages come into my office looking for some bit of relief from their often chronic anxious state.

Facts About Stress

As we know, the stress that comes with the Flight or Fight response is a safety guard to protect our lives but living in this constant state of hyper alertness results in imbalance, ill-health and disease.

2017 studies done by The American Institute of Stress shows just how widespread and detrimental stress is:

U.S Stress Statistics Data
Percent of people who regularly experience physical symptoms caused by stress 77 %
Regularly experience psychological symptoms caused by stress 73 %
Feel they are living with extreme stress 33 %
Feel their stress has increased over the past five years 48 %
Cited money and work as the leading cause of their stress 76 %
Reported lying awake at night due to stress 48 %

And according to National Institute of Mental Health approximately 1 out of 75 people may experience panic disorder! This is serious people!

 Detrimental Effects and Symptoms of Chronic Stress

Effects of Chronic Stress, 30 ways to de-stress

  • Inability to concentrate or make simple decisions
  • Memory lapses
  • Acne
  • Easily distracted
  • Less intuitive & creative
  • Worrying
  • Pervasive Negative thinking
  • Depression & anxiety
  • Tearful
  • Irritable
  • Mood swings
  • Extra Sensitive to stimuli and criticism
  • Feeling out of control
  • Lack of motivation
  • Angry
  • Frustration
  • Low self-esteem
  • Aches/pains/Body SorenessEffects of Stress, 30 ways to de-stress
  • Chest Pain
  • Racing Thoughts
  • Frequent colds/infections
  • Allergies/rashes/skin irritations
  • Constipation/diarrhea
  • Weight loss or gain
  • Indigestion/heartburn/ulcers
  • Hyperventilating
  • Dizziness/palpitations
  • Panic attacks
  • Strokes
  • Nausea
  • Physical tiredness
  • Menstrual changes
  • Loss of libido/sexual problems
  • Heart problems/high blood pressure
  • Prone to accidents, forgetfulness
  • Increased reliance on alcohol, smoking, caffeine, recreational or illegal drugs
  • Self neglect/change in appearance
  • Social withdrawal
  • Relationship problems
  • Insomnia
  • Recklessness
  • Aggressiveness/angry outbursts
  • Weight gain/loss
  • Auto-immune issues: M.S., Lupus, Graves, etc.
Let’s reduce and even prevent all this nightmarish nonsense shall we? Here’s how.

My Favorite Ways To Shield From Stress

If you can prevent the stress from entering your life so much the better. Stress prevention is the ideal. Some of the items listed below will help you with this. I know though that it is not always possible to prevent stress or to even know what it is that is causing the stress. Sometimes it feels like there’s nothing there that should be stressing you out and sometimes it feels like everything is causing the stress. Some of the items listed below will help you once the stress has entered your life to either reduce your reaction to it and/or to reduce the stress itself. Check it out!

30 ways to to de-stress, 30 ways to prevent stress

  1. Identify Triggers. Recognize what situations or people make you less than happy and do your best to avoid them. I would say this is my most trusted defense in the battle against stress/anxiety/depression. 

2. Exercise. Ideally your’e exercising 3-5 days/week. If you do this you will feel better, calmer and stronger inside and out. Scientists have found that regular participation in aerobic exercise has been shown to decrease overall levels of tension, elevate and stabilize mood, improve sleep, and improve self-esteem. Even five minutes of aerobic exercise can stimulate anti-anxiety effects. If you are unable to exercise regularly then at least try it when you feel particularly anxious or had a very difficult day. HIIT (High Intensity Interval Training) is efficient and effective. There are free Apps to help you. Try Keep Trainer or SworkIT.

3. Sleep. The amount of sleep you need to function your best differs at different ages and between individuals but 7-8 hours is consistently recommended by scientific studies. Even if nothing is taunting you, you know you get cranky if you don’t have enough sleep!

4. Eat Well. You know what this means. Lean meats, vegetables, fruits, grains, legumes. This item and some of the others on this list are shoring up your body, mind and spirit to be able to cope better with any discomfort that comes your way.

5. Vacation Often. It doesn’t have to be a grand vacation. Just a couple of days will do nicely but do it often. At least every 2 months at a minimum but more certainly will not hurt.  In America we tend to take merely 2-3 weeks of vacation per year and we save that up to take it all at once so we’re just waiting and waiting all year for that release time. Not good for the stress. I have learned over the years that I need to have significant down time at least every other month. Your thresh hold may be different but once you know what you need, make it happen and you will be so much happier and less stressed.

6. Meditate or be in stillness. Can you be in stillness? Quiet and alone? Try it. It might be scary at first but eventually it’s beautiful., calming and peaceful.  And if you’re not already meditating you might consider beginning a practice. Read here.

7. Gratitude Journal. When you’re feeling anxious try thinking about 1 thing you are grateful for. Write it down, write about it and then think of it throughout the day and especially anytime anxiety comes to call.  This takes the mind out of the negative spin that it tends to enter when we become tense. Learn more about starting a Journaling Practice.

8. Tap in to and listen to your inner guidance system.  Intuition, gut, psychic knowledge – we are all born with these gifts which most of us have lost over the years. To strengthen these important  skills you simply have to use them. Pay attention to what your body is saying to you and when you get brave enough start acting on that voice.  It takes a while to trust this knowledge but it will not steer you wrong and will ultimately lead you onto the ‘right’ path where stress will rarely exist.

9. Take actions toward your goals. Dreaming and imagining the life you want to live is an excellent first step but second, third and 4th steps, etc. must be taken to  prevent these dreams from becoming another sources of stress. Small baby steps each and every day will get you there and make you feel more empowered along the way. Just do something. One little thing! And another tomorrow and soon it’ll get easier and before you know it you’re right where you want to be.

10. Increase physical human contact. Yes, more sex will reduce that stress! Yay! If that’s not up your alley then at least hug someone every day and if touching humans is is unappealing then give some love to a pet.

11. Unplug. At a minimum shut your phone and computer and TV off at least an hour before bed. Too much stimuli, too much information bombarding us day and night! We don’t even realize how much it effects us or how much negative information we are exposed to by these electronic ‘miracles’. Have you tried counting how many times/day you check your social media accounts?! Or how much time you spend being exposed to EMFs? It is scary.  Try one day a week to not watch any TV or listen to any news radio or access any social media. It’s very peaceful.

12. Yoga Mudra. Mudras are just hand positions that control energies. The one I like best for relaxation is Vayu Mudra. Do it with both hands at the same time for 5 minutes or longer. If possible practice this with your spine erect but you can really do it anywhere. Use it to prevent stress from effecting you as deeply and also to reduce it once it hits you.Yoga Mudra for relaxation, 30 ways to de-stress, reikiofgreaterboston

13. Yoga.  A yoga practice is key to maintaining balance and calm in the face of stressors. If you can hook into a class that is convenient to your home/work then I would do this. If time and money is limited then find some free on-line classes and if that is too difficult for you then at least practice Viparita Karani (Legs Up the Wall Pose) daily for at least 5 minutes. Upon going to be or waking up are convenient times of the day to practice: Yoga for relaxation, 30 ways to de-stress

14. Reiki. Reiki resets, balances and aligns your body and its energies so that you are in the best state to heal yourself from stress or any other unpleasantness that comes your way. Read more about this healing energy here or book your appointment with me here.

15. Clear and Organize. Living in a messy, cluttered space is not conducive to maintaining a clear, calm state of mind. Get rid of shit that you don’t use, don’t like, don’t want (even though someone nice gave it to you). Keep only things that bring you joy! Taking this thought further you can set up a special place in your home for de-stressing. Read here and here.

16. Crystal Therapy.  To combat stress and anxiety the crystals that clients seem to find most helpful are: Blue Lace Agate, Rose Quartz, Clear Quartz, Amethyst. healing crystals for relaxation, 30 ways to de-stressOnce you get them you can wear them in the form of jewelry or carry them with you in a pocket or a bra, hold them in your hands while meditating or just sitting. They do need to be cared for so if this method of relaxation is of interest to you please text or email me and I will let you know where to purchase, more about how to work with them and care for these magical stones.

17. Supplements. These supplements have been shown to relax an anxious soul: Melatonin Magnesium,Valerian Root. Follow directions on the bottle. Try one at a time and give each a good 2 week shot before you assess its efficacy.

18. Essential Oils. I mention these oils and how to use them in ‘You’re Getting Sleepy’. Look there for more information. Lavender, Rose, Chamomile.

19. Listen to music or make your own music. I’d give you some music that I find relaxing (like this) but you may not find it so. Some clients tell me they find hard -rock, heavy metal or Blues relaxing and these make me more anxious so we are all needing something different. Identify music that calms you down and listen to it daily or specifically when you’re stressed. Making music may calm you too even if you’re not ‘musical’ you can bang on a drum which you can find inexpensively or if you already play an instrument do that or SING! Everyone can sing. You don’t have to be on key, just enjoy the beat, the rhythm, the emotion, the lyrics, etc.

20. Do things that make you happy and bring you joy. It makes me so sad when I ask people what it is that brings them joy and they really have no idea! If you don’t know, it’s worth investigating. These are things that make you feel free, light and joyful with not a care in the world. Engaging in these activities regularly (at least 1x/week but preferably daily!) will keep stress away. Is there something that you’ve always wanted to do but never tried or something you’d participate in if you had more time or something that you used to do as a kid that made you happy but you haven’t done it for years? Do those things and see how they make you feel.

21. Say No.  And say no regularly. Only say yes if you really want to, if what you’re saying yes to is going to add something to your life. Saying yes to every invitation you’re extended will likely be a waste of time and cause lots of anxiety.

22. Spend time with people who make you laugh/happy. If you don’t have any of those people in your life then you must find some but until then spend time alone instead of with people who add nothing or negativity to your life.

23. Forgive. Holding on to anger or resentment is a major cause of stress. Do yourself a big favor and forgive. Yes, they’re wrong and they should apologize but most times it’s not worth the effort to talk sense into these perpetrators. Move on for your own health. Read more on Forgiveness.forgiveness a way to de-stress, 30 ways to de-stress

24. Let Go of Control. Are you a control freak? I know it’s hard to let go especially when you’ve likely been trying to control things all of your life. It’s a waste of time because it takes much  more energy to control than to let go and most of the things you’re trying to direct are not worth your energy. Things will work out as they should. This does not mean that you can’t be involved with things that you care about and do your best and then let it go. This one can be complicated and involve many steps to get to letting go but at least start by acknowledging that this is an issue for you. 

25. Express Your self. Holding your feelings and emotions in is not ideal! Eventually these feelings will eat you alive. Somehow they will be released and not in the most productive way. Let them out somehow before they control you. Journaling is my go to release. If you are the artistic type draw or paint your feelings, dance it out or write a poem or song or maybe a letter to the person who you feel caused the feelings. You don’t have to give it to them but getting it out on paper will free you!

26. Spend Time in Nature. Ahhh. One of my favorite things to do to calm down. I understand that not everyone is the ‘outdoorsy’ type and if that is the case then being in deep nature may cause you panic with all the bugs and animals milling about you. Consider then just sitting on a towel on the beach and breathe in the salt air, listen to the waves. If you are open to the forest setting I would recommend going deep into the woods alone. Get lost even. Try Forest Bathing -retreating to nature to immerse in the forest atmosphere.

27. Herbal Teas. Try Chamomile, Lavender or Cup Of Calm (Traditional Medicines Teas).

28. Breathe. A 5 minute a day breathing practice will help you to learn to inhale and exhale completely training the body what to do should you begin to hold your breath in times of stress. If you do not want to commit to this daily practice then just implement complete breathing when you begin to feel anxious, making sure to release all the breath completely when you exhale.

29. Squeeze & Release. This method does nothing for me but some people swear by it. My anxiety prone clients recommend this Squeeze Toy. Squeeze away your stressIt has a harder consistency than most. Almost like a clay. Another option is to carry a small smooth stone with you. Whenever you feel tense, put the stone in the palm of your hand and then squeeze the stone and then slowly release. Do this a few times and feel the tension leave your body.

30. Let Only Good Thoughts In. This takes practice but along with #1 is most important for me personally in preventing stress, anxiety and depression. The moment you notice your mind spinning with a negative thought or image switch it out with a beautiful image or happy thought. You will have to do this over and over again until the positive thought state is your norm. This method will be supported by many of the other items previously listed especially limiting your exposure to negative people/situation and limiting your exposure to News through TV, Radio, Social Media, and to engage in activities that bring you joy.

Tests to assess your stress, 30 ways to de-stress

Here are a couple of fun Stress Tests you can take to assess your level of stress: 1. , 2. even though you likely already know!

Well, try some of my recommendations and let me know how they do for you!

Love, Lisa purple_heart

Owner Reiki of Greater Boston, Waltham, LIfe Coach, Yoga

                                                             no tagline-01

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Lisa Hassett, Reiki Therapist,  Life Coach, CYT

Healing For Body, Mind & Spirit

Visit Me On Social Sites!

 Pinterest    You Tube   G+   Twitter   In   facebookIconSquare   Yelp

Book Your Reiki Session Here & Your Life Coaching Session Here.

508.335.3814

Reiki of Greater Boston

Healing for Body, Mind & Spirit

160 School Street, Suite 1-1, Waltham, MA  02451

www.reikiofgreaterboston.com

reikiofgreaterboston@gmail.com

160 School Street, Suite 1-1

Waltham, MA  02451

 

Looking For More Joy, Pleasure Or Creativity In Your Life?

Sacral Chakra work at Reikiofgreaterboston, Waltham

Sacral Chakra work at Reikiofgreaterboston, WalthamReally, who doesn’t want more of these life affirming qualities?! If you’re someone who is chronically low on the FUN and FREEDOM thing you will benefit from some of the ‘treatment’ suggestions below.

If you are plagued with any of these Emotional Issues

  • Depression
  • Low self-esteem
  • Insecurity
  • Detachment
  • Jealousy
  • Fear
  • Cold emotionally and sexually
  • Lack of Joy
  • Stuck/Flat Emotions

Or these Physical Issues

  • Constipation
  • Low back pain
  • Urinary and kidney infections
  • Gynecological Issues
  • Abnormal menstruation
  • Infertility
  • Impotence

Then rebalancing your Sacral Chakra could help!

What is a Chakra?

In simple terms, Chakras are energy centers, vortexes or wheels in and around our bodies where energy gets processed.Take a peek at this earlier writing to learn chakra basics and information on the Root/1st Chakra.

Sacral Chakra, Reiki of Greater Boston, Chakra Balancing

The treatments listed below will help you begin to release shame and guilt and  be able to come more fully present in your body resulting in a freer, more authentic existence.

I am the target text.

Treatments

Balancing the Sacral Chakra allows us to begin to release fear, guilt and shame that have either been programmed into our lives or learned some other way. In balancing this Chakra we begin to feel free to be human at the most basic level, physically, sensually, creatively, passionately and sexually.

Swivel Those Hips. Let Loose!

Yoga Postures:

  • Kapotasana (Pigeon)
  • Supta Bahdda Konasana (Reclining Butterfly)
  • Dahnurasana (Bow)
  • Bhujangasana (Cobra)
  • Dance- Swivel Hips, Move to the music

If you’re not familiar with these poses you can look them up on-line or schedule a Yoga session and we can play with all of these!

Crystals:

  • Carnelian
  • Orange Kyanite
  • Sun Stone
  • Tiger’s Eye
  • Amber

Carry one or more of these stones with you when you’re feeling closed down. They will help open you up to creativity, life and feeling.

Reiki:

To balance Chakras with Reiki we will do an assessment of each of the 7 major chakras by dowsing with a pendulum. Next, crystals will be tested for compatibility with your body and placed at specific points on your body/or table and a guided meditation and Reiki session will ensue.  A Chakra Balancing session takes about 75 minutes. A specific session working on 1 specific Chakra can take place in the same amount of time and will also include practicing Yoga Poses and chants. You can make your appointment here. After your session you will be given some ‘homework’ to maintain the chakras that were shown to be out of balance.

Chanting: VAM

Click link above to hear this chanting. You can simply listen or join in on the chant for a more intense vibrational healing. I like to lie down and let the sounds wash over me. It’s an hour long recording but you don’t need to listen to the whole thing. Just see how it feels for you. I’d give it at least 10 minutes.

Aromatherapy:

Try one of these fragrances in the form of essential oils (use in a diffuser or rub the oils directly on your skin) or incense (burn) when trying to open yourself up to more feeling, creativity and acceptance.

Clary Sage
Jasmine
Rose
Sandalwood
Ylang-Ylang

Essential Oils can be purchased at Whole Foods or on-line. Be sure they are Pure essential oils.

Meditation & Breathwork:

Left nostril breathing called Ida Nadi breathing will help to open up the second chakra as it brings forth moon (ruler of the tides, oceans and all the water in our bodies) energy. Before you start you may want to blow your nose to make it as clear as possible. Begin in a comfortable seated position with your back erect, head in line with your spine. Close your eyes or at least soften their gaze and then close off your right nostril with the first two fingers of your right hand. Now inhale and exhale through the left nostril only trying your best to take full, complete inhales filling the whole chest cavity and even up to your throat up with breath. On the exhale release all the stale breath full of toxins by squeezing the tummy muscles to press out all the air. Repeat until you feel ready to stop.

Swirling, Sacral Energy

Try this simple Sacral Meditation to aide in balancing your 2nd chakra. Lie down on your back. Don’t you like this already?! Close your eyes and allow your body to become soft and heavy. Now on your next inhale imagine a vibrant orange light entering your lower abdomen and permeating through to your lower back. Your whole Sacral area is full of swirling, energizing orange light/energy. Simply notice how it feels to you. When you feel done, on an exhale, shrink the light down to dot size and then let it finally disappear.

Play:

Suck up all the sweetness and juiciness of life! This is the crux of the Sacral Chakra. Find and engage in activities that bring you joy! Is there an activity you loved to do in your childhood that you have not engaged in as an adult? Here are some activities people (including myself) find helpful in getting back in touch with that free spirit most of us embodied as a child:

Art/Crafts: Drawing, coloring, painting, decoupage, making a shadow box, make pot holders, make jewelry

Physical Activity: Dancing, joining an adult sports team – hockey, Climb a Tree (my favorite!) soccer, volleyball,  Skipping, Play Hop-Scotch, Jump Rope, Ride Bikes, Swing on a swing, etc.

Games/Toys: Puzzles, Dolls, Legos, Lincoln Logs

Music: Sing, play an instrument (even just bang on some pots)

None of these things have to be done to look a certain way. Simply do them for fun! Try to get fully absorbed with the activity, getting lost in the joy of it. Feel free and flowy!

Color Therapy:

Orange! A perfect color for fall and Halloween. Wear more orange, eat orange foods (oranges, carrots, sweet potatoes), bring some orange into your decor: some throw pillows, candles,blankets, wall hangings.

Mantra:

Sacral chakra Mantra, reiki of greater boston, waltham

You can repeat this statement (mantra) a few times before you get up and before you go to bed, saying each word slowly and meaningfully. As you work with this or any mantra you may find your inner knowing wanting to change some of the words to make it more resonant for you. Go with that!

Some Causes of Sacral Imbalance 

  • Coldness
  • Denial of child’s feelings
  • Emotional abuse
  • Emotional manipulation
  • Familial alcoholism
  • Incest 
  • Lack of rules/boundaries
  • Neglect
  • Physical abuse
  • Rejection
  • Religious or moral severity
  • Restriction of movement
  • Sexual abuse

Associations for the Second or Sacral Chakra:

  • Developmental Stage: 6 Months to 2 Years
  • Sanskrit Name: Svadishthana – Meaning Sweetness.
  • Location: 3 inches below the naval.
  • Color: Orange
  • Physical organs: Kidney, Bladder, Reproductive Organs
  • Key Note: D
  • Sense: Taste
  • Element: Water
  • Sound: VAM
  • Endocrine System: Testicles and Ovaries

Now, go get your silly on!

May you be open to receive and relish in all of the sweetness, joy and love the world has to offer you.  

Much Love, Lisa purple_heart                                                                   no tagline-01

Receive My Newsletter:  Health & Happiness!

To Receive My Blog Posts: Click the ‘Follow’ Button in the Side Bar. 

Lisa Hassett, Reiki Therapist,  Life Coach, CYT

Healing For Body, Mind & Spirit

Visit Me On Social Sites!

 Pinterest    You Tube   G+   Twitter   In   facebookIconSquare   Yelp

Book Your Reiki Session Here & Your Life Coaching Session Here.

508.335.3814

Reiki of Greater Boston

Healing for Body, Mind & Spirit

160 School Street, Suite 1-1, Waltham, MA  02451

www.reikiofgreaterboston.com

reikiofgreaterboston@gmail.com

160 School Street, Suite 1-1

Waltham, MA  02451

Hot Off The Press From Mass Realty Magazine

Matsyasana, Fish Pose stimulates the Heart and Throat Chakras

Reiki Of Greater Boston Heals The Mind, Body and Spirit Through A Combination Of Healing Methods 

Reiki of Greater Boston featured in Mass Realty Magazine

By Paul Rowe  (Mass Realty Magazine) 

The healing work practiced at Reiki Of Greater Boston in Waltham, Massachusetts is geared towards activating the innate power in every individual that has been sidetracked, weakened, or paralyzed from exposure to the toxic forces in our world. Through the healing power of Reiki, the body is moved toward its original state of health, the mind directed towards peace and the heart guided toward its true purpose.

Reiki is a non-religious based energy healing treatment that promotes healing, stress reduction, and relaxation. Through the gentle placement of the practitioner’s hands on the client’s fully clothed body, universal healing energy called Reiki is channeled to the client. This positive energy facilitates conditions in the body that allow healing to occur.

Throughout our daily lives, we are not included on our list of priorities. Grocery shopping, working long hours, and providing for others puts us all continually out of balance, disrupting the forces inside us, causing illness, unrest, and despair. To get health back on track we must unearth the truth of our purpose: the truth of who we are. At Reiki Of Greater Boston, Reiki therapist Lisa Hassett performs energy work that assists Boston residents in exposing the lies we live that contribute to our mental and physical illnesses. For countless people, Reiki’s focus on stress reduction is the first step on the road to recovery.

Conditions like Sadness/Depression, Stress, Anger, Fibromyalgia, Lupus, and other Auto-Immune disorders are particularly responsive to this treatment in combination with traditional treatments. Luckily for folks in the Boston area, Lisa Hassett is sharing the healing power of Reiki with people suffering from these debilitating conditions.

“Most of my clients, both adults and children, do present some type of stress that is affecting their lives in some negative way such as insomnia, lack of concentration, or eating imbalance. Lately, this all seems to be magnified by the political state of our country and our fast-paced way of life, especially here in Boston and the Northeast,” Hassett said. “Reiki puts your physical and energetic body back into alignment so that you can react to external stimuli in a more balanced manner.”

However, Hassett admits that Reiki is not a “silver bullet.” Just as it takes time to enter these states of stress, it takes time and energy to escape them. Although Reiki works independently to facilitate mental and physical healing, it works best when clients choose to be active in their path to healing and participate in the conjunctive services offered by Hassett: breath work, meditation, crystal healing, and life coaching.

Hassett also provides clients with helpful homework such as books to consider reading, journaling assignments, and practicing the breathing, meditation, and yoga techniques she introduced to them. For Hassett, these techniques must simply be put into practice to experience their full benefits.

“Reiki and the other healing modalities I use are difficult to put accurately into words,” Hassett said. “Direct experience provides the best way to know how these methods will enlighten your body, mind, and spirit.”

Hassett herself has experienced firsthand the rich benefits of yoga, focused breathing, and Reiki. After suffering from a debilitating illness in the late 90s, when no Western medicine could help her, she turned to these methods. This restorative combination pulled Hassett out of death’s grip. Since then, Hassett has dedicated her life to helping her fellow Earthlings find relief from physical and emotional illness.

“Here I am,” Hassett said. “I’m so happy to help.”

Love, Lisa purple_heart

Owner Reiki of Greater Boston, Waltham, LIfe Coach, Yoga

no tagline-01

Receive My Newsletter:  Health & Happiness!

Lisa Hassett, Reiki Therapist,  Life Coach, CYT

Healing For Body, Mind & Spirit

Visit Me On Social Sites!

 Pinterest    You Tube   G+   Twitter   In   facebookIconSquare   Yelp

Book Your Reiki Session Here & Your Life Coaching Session Here.

508.335.3814

Reiki of Greater Boston

Healing for Body, Mind & Spirit

160 School Street, Suite 1-1, Waltham, MA  02451

www.reikiofgreaterboston.com

reikiofgreaterboston@gmail.com

160 School Street, Suite 1-1

Waltham, MA  02451