4 Tips to Calm Down and Refocus

Published March 14th, 2017 by Dr. Markson

Too much stress can cause long term damage. It's important not to dwell on the things that are stressing you out, but to face them with a renewed calm and energy.  Try these 4 tips to destress when you have a lot to do:

You can do this in just 30 seconds and you can do it anywhere. You can be lying down, sitting, standing, whatever. 

1. Inhale, exhale

Take a slow inhale to fill your longs. Try to inhale into your low belly and then fill upward through your torso and chest. By just slowing your breath you will actually create feelings of calm and relaxation. Exhale and slowly let the breath out.

2. Pay Attention To Your Body

While continuing to inhale and exhale slowly pay attention to the sensations in your body. Do you feel warm, cold, pressure? Do not identify these feelings as positive or negative. Simply the feelings. For example if you're itchy you are itchy. If you are hot you are hot.

Some of you may notice a variety of sensations all at once, while others may simply notice their butt on their chair. This step may be done in one inhale-exhale or you can stay with it a bit longer if you want.

3. Refocus Your Attention On Your Breath

Focus your attention back on your inhale-exhale. Notice the air filling your lungs as you breathe in and leaving your lungs as you breath out. Do a few inhale-exhales until you feel present in the moment and then simply:

4. Carry on with your life!

This quick and calming pause should help you to re-engage with your world with a new sense of calm and focus. Try to maintain this feeling of groundedness that you just created. If you notice stress returning, simply follow these 4 steps again. 

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