Quick Fixes to Reduce Anxiety and Stress

I have been practicing and sharing the following 'Quick Fixes' to reduce stress and induce relaxation. I hope they will help you too.  Once they become habits, you will release your stress in auto mode!  

The tips are listed in a random order.

Handout of the Quick Fixes PDF 1 page

Relax your jaws and lips

These practices instantly relax your jaws and lips and release stress. You will decide how to respond instead of speaking in haste and regretting it later. Here is how to do it:  

Curl your tongue upward. Keep the tongue tip at the inner gum line of the top teeth. Your jaws relax. 

Don't curl your lips into your mouth. Let them be relaxed, in light contact, or slightly open with an invisible gap. If you can do it, smile a little! 

Comments

Many people instantly like this tip! One woman who attended a series of classes said, "You should have told this tip in the first class itself!" 

I found a doctor doing it. 

Several people who habitually curled their lips into their mouths got out of this stress-holding habit. In my meetings with individuals and groups, whenever I notice someone curling their lips inward, I immediately stop speaking. The person concerned wonders why and soon realizes that they were curling their lips or pressing their lips hard. They immediately relax their lips. 

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Flex the knees

When standing, check if your knees are pushed back and locked tight. If so, bring them forward by an inch. Keep them flexible and floating. Try this and see how this instantly changes how you feel.    

A related practice is to stand with your feet shoulder-width apart or more. 

These practices will keep your body flexible and stable. The stress you hold in your body will be quickly released. 

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Relax the shoulders

Periodically check the condition of your shoulders. If you find any shoulder jacked up or tense, let it drop down and relax. You will feel better. 

You can try another tip when it won't attract attention: While taking a deep breath, raise your shoulders as high as possible. Then, drop them quickly while exhaling with a 'Ha'.  Do this about five times and feel the difference.  

Rotate the shoulders while sitting or standing. Do this clockwise and counterclockwise, 5 times in each direction.  

Comments

I became aware that my right shoulder was jacked up when working at the desktop and while driving. Whenever I realize this condition, I bring it down. 

One woman attended my introductory workshop on 'Counting breaths meditation' at the local library. After practicing the meditation for a few minutes, she commented, "I find that my shoulders dropped!"

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Relax the forehead

Check your face in the mirror for creases on your forehead that are a sign of stress.

Relax the forehead to smooth the lines. See how you feel.  

Notes

A 40-year-old man had deep creases and was not aware of it. When this was pointed out to him, he could relax his forehead immediately. The creases were hardly seen. 

Smile for no reason

We see many people with grim faces for no apparent reason. It is mostly a habit.

If your face is mostly grim, why not smile instead? Your mood will improve even when you fake a smile.

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Say 'Haaaa'

Close your eyes. Say a long 'Haaaaa....' silently, 3 to 5 times. If alone, open your mouth wide and say it loudly. 

You can do this when you feel overwhelmed, fatigued, or overstressed to come out of the stressful state.

Name the colors before you

Look around you and silently name any five colors you see. If you like the effect, look for more colors, like a game. 

Change your posture

When sitting cross-legged, reverse your leg positions. 

Raise both hands quickly while breathing in and bring them down with a 'Huh' sound, 3 to 5 times. 

If sitting too long, get off the seat, walk around, or do some chores for 1-2 minutes.    

Name your feeling

Write down the feeling you are experiencing at the moment with its intensity, on a scale of 1 to 7. 

Examples: 

I am angry 5 out of 7.

I am sad 3 out of 7.

Let us say, you wrote, "I am angry 5 over 7." After a while, check your anger level. If it is not so intense, you may write  "My anger is now 3 out of 7." If you are not angry now, write "I was angry before. Now I am not angry." Emotions keep changing like the weather!

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Relax your fingers and toes

Stretch out and spread out the fingers of one hand. Then let them relax. Do this 5 to 10 times. Repeat with the other hand. 

Do the same with your toes, one foot at a time. 

Driving

If your grip on the steering wheel is too tight, relax it. Gently rotate one hand around the rim, forward and backward. Switch hands. 

Generate body sensations

These practices lower your stress level if caused by rumination. 

Sitting and working at the computer: Gently run one hand over the other hand a few times to generate skin sensations. Alternate your hands. 

Sitting anywhere: Gently move your right palm over the right thigh and then the left palm over the left thigh.  

Gently massage your neck and face with one hand and then with the other. 

Rub your palms till they feel warm. Cup the palms over your eyes, feel their warmth, and wipe your eyes with the backs of your fingers.   

Hug Your Body

This can be done sitting or lying. 

Common procedure: Close your eyes. Open your left palm, and slide it into the armpit of your right hand. Hold the upper arm of the left hand with your right hand. 

Feel the cool sensation of the air entering your nose during the in-breaths. Focus on the expanding and contracting chest. 

Sitting: Sit with your legs uncrossed, feet resting on the floor, and back erect. Practice as above. 

Lying: Lie on your back with your legs spread out at a comfortable angle. Practice as above. 

Do this for 5 to 20 minutes. The longer you practice, the better you will feel. 

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Practice the '911 meditation'

Breathe-in deeply through the nose to a count of four: 1-2-3-4. Blow air through slightly open lips to a count of six: 1-2-3-4-5-6. Repeat 5 to 10 times. 

Practice 'Staring meditation'

Keep staring at any small thing easy to focus on before you: a mark on the wall or a part of an object. Also, focus on the coolness inside the nose when breathing in. Continue until you feel some relief from acute stress.

Rotate your head in a circle

Slowly and gently rotate your head in a circle, 3 to 5 times, in each direction. Take care not to hurt your neck.  

Tap your shoulders

Cross your arms across your chest. Tap your right shoulder with the left palm. Alternate with the right palm tapping the left shoulder. Repeat about 10 times. 

Do a wild dance

When standing in a private space, do a wild dance with your hands raised high, vigorously shaking your whole body. Feel your body wake up, full of life. 

Move your eyes

Move your eyes left to right, and back 5 times. Then move them from right to left. 

Rotate your eyes clockwise - left - up - right - down, 5 times. Rotate them counterclockwise 5 times.  

Twist your trunk

This can be done standing or sitting on an armless chair or stool. Fold your arms like a runner. Twist your upper body, including the head, to the left side, looking over your left shoulder. Quickly twist to the right side, looking over the right shoulder. This is one cycle of twisting. Do at least 5 cycles of twisting. 

Tune into your favorite song, mantra, chant or affirmation

Select something you liked a lot in your childhood or youth. Play it on your phone or hum it. Chant your favorite mantra or affirmation silently. Close your eyes. Chant silently for a minute. 

My article on chanting

My favorites affirmations

It's OK. Take it easy. 

Thoughts are not facts.

I am doing my best. 

I don't know. Let me find out.

I wonder what is going on. 

It's what it is.

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