STRESS-LESS TIP: SOOTHE AWAY ANXIETY.

Posted by Alanna Fincke

Ever been so frazzled that you feel as if you’re “not in your own skin?” Here’s a quick and easy technique inspired by Chinese medicine that counteracts that unnerving vibe by reconnecting you with your breath. The simple technique below will instill a sense of calm and help you feel more present within your body.

• Choose a comfortable place to sit, preferably away from other people. Sit up straight and keep feet flat on the floor. Imagine, and feel, your feet being rooted and connected to the earth.

• Place your hand on your chest. Place your other hand on your belly just below your navel.

• Begin taking slow, deep breaths; concentrate on your body expanding and contracting. Visualize your energy sinking lower and lower into your body. In doing so, you create more stability, becoming more centered and secure within yourself. Continue this breathing exercise for one to three minutes.

Question: What helps you to feel more grounded?

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STRESS-LESS TIP: LET GO OF THE PAST.

Posted by Alanna Fincke

Coulda, shoulda, woulda…Do you find yourself dwelling on past mistakes, regrets, or missed opportunities? Instead of focusing on what’s already happened, de-stress and energize yourself today by practicing “Ocean Breath.” This yoga-inspired breathing exercise helps flush out stale air, and lets fresh air and vital energy rush in. It may also help release old hurts: Some people experience a deep emotional release—sometimes in the form of tears—after practicing this breath. Don't resist these emotions. If you give yourself the time to feel whatever comes up, it will pass. And you'll feel refreshed afterward.

• Stand with feet 3 to 4 feet apart, knees slightly bent, palms touching in front of your chest in prayer position. Straighten your spine by lifting the crown of your head toward the ceiling.

• Inhale through your nose as you open your arms out to the side.

• Then bring your hands back to prayer position, exhaling loudly through your mouth while partially constricting the passage of air (as if you're fogging a mirror).

• After a few rounds, close your mouth and breathe only through your nose while continuing to partially constrict the passage of air (your breath will sound loud as it passes in and out of your nose).

• Keep breathing this way for at least five minutes or up to 10 minutes.

Learn more ways to send Breath to the Rescue.

Question: Do you sometimes find yourself harboring feelings from the past? What things do you do that help you move on?

Please leave a comment and we may contact you to appear on the show (your email will be kept confidential)! If you DO NOT want to be contacted, please email us at bodyandsoulchallenge@marthastewart.com.

STRESS-LESS TIP: RECLAIM YOUR DAY.

Posted by Alanna Fincke

Ever feel like you need more hours in the day to get everything done? With busy schedules at work and at home, it’s no wonder so many of us feel stressed out. You can feel less frazzled by simplifying your schedule.

Reclaiming Your Day Strategies

• Don't multitask. Rather than spread your attention thin, aim to do one thing at a time, directing your concentration to the moment.

• Keep to-do lists short.
 Limit yourself to five items a day. Start with the most time-sensitive tasks, and put the rest on another piece of paper for another time.

• Delegate.
 Give away the jobs you don't like or don't want to do. Ask for help, make a trade, or leave cleaning, yard work, or taxes to the professionals.

• Be positive.
 The more fearful or anxious you feel, the less capable you are of doing your best work—and the longer you'll take. Set aside chunks of time to do what sustains your joy.

• Limit interruptions.
 Create specific times to return calls and e-mails so that they don't break your focus throughout the day. Encourage colleagues or clients to call you during specific hours, rather than being accessible 24/7.

• See organization as a means, not an end.
 Rather than focus on organization for its own sake, do just enough to keep order—and save time you'd otherwise waste trying to find things.


• Don't lose sleep over it.
 Don't fall into the trap of thinking you'll get more accomplished by staying up late. Sacrificing sleep can wreak havoc on your brain's peak performance.

Question: What little strategies have you implemented to simplify your life?

Please leave a comment and we may contact you to appear on the show (your email will be kept confidential)! If you DO NOT want to be contacted, please email us at bodyandsoulchallenge@marthastewart.com.

STRESS-LESS TIP: COMBAT YOUR INNER CONTROL FREAK.

Posted by Alanna Fincke

Do you always feel the need to be in control? Do you feel that if you worry about it enough, you'll make that good thing happen (or prevent a bad thing from happening)? If so, you might be a control freak. But the constant attempt to control your life and surroundings can create worry and stress. Instead, learn to let go of future worries by focusing on the here and now.

When you walk your dog, for example, focus on the swing and rhythm of your legs. When you eat an orange, allow the whole of your attention to be absorbed by it—the scent, the texture, the weight of it in your hand. If your attention starts to wander, gently bring it back. The more in tune you are with this central, observing part of yourself, the easier it is to embrace the flow of life without feeling threatened—and the fewer opportunities you give worry to creep in.

For more words on worrying:
Are You a Control Freak?

Question: What kinds of things worry you the most? What helps you get your mind off of these concerns?

Please leave a comment and we may contact you to appear on the show (your email will be kept confidential)! If you DO NOT want to be contacted, please email us at bodyandsoulchallenge@marthastewart.com.

STRESS-LESS TIP: DO A MINI.

Posted by Alanna Fincke

Relaxation doesn’t just feel good—it’s also a scientifically proven way to manage stress. Research has shown that the relaxation response (the physical process that counteracts stress), can actually help slow your heart rate and breathing when confronted with a challenge. This, in turn, helps your blood pressure drop and your muscles relax.

Two-Stepping Toward Relaxation

1. Repeat a word, sound, prayer, or movement.
2. If thoughts or feelings distract you, disregard them and return to the repetition.

Call up the relaxation response in a hurry with a breathing technique called "The Mini"

• Take a deep breath in through your nose and hold it for three counts.
• Exhale fully through your nose or mouth, and then pause for three counts.
• Repeat three times. If your mind wanders, redirect your attention back to your breath.

Try practicing The Mini in non-stressful situations first. It works faster and better if you develop daily habits that encourage the relaxation response, such as 10 minutes of meditation.

Question: What little techniques do you use to help you release tension throughout the day?

Please leave a comment and we may contact you to appear on the show (your email will be kept confidential)! If you DO NOT want to be contacted, please email us at bodyandsoulchallenge@marthastewart.com.

STRESS-LESS TIP: PRESS AWAY STRESS

Posted by Alanna Fincke

The next time you want to feel relaxed in an instant, try pushing away the stress—literally. This exercise involves acupressure, a healing art based in traditional Chinese medicine in which you press on specific points on your body to release muscle tension and stimulate circulation. Two points on the back of your neck known as the "gates of the mind" can ease stress and clear your mind, says Dr. Michael Reed Gach, founder of the Acupressure Institute in Berkeley, California, and producer of the guided self-care DVD "Acupressure for Stress Relief." As an added bonus, he says, pressing these points can stop headaches from developing.

Acupressure Exercise

• Tilt your head back and place your thumbs at the top of your neck, just below the base of your skull, about three inches apart.

• Press these spots firmly but gently. "You don't want to press on the skull, but just underneath it," Gach says. "If your thumbs are weak or arthritic, use your knuckles instead."

• As you press, take three to five slow, deep breaths.

• Finish by letting your hands float into your lap and letting your chin drop to your chest.

• Take an additional deep breath, and briefly scan your body to see how you feel.

Discover more about finding Instant Calm with Acupressure

Question: How did you feel after trying this exercise?

Please leave a comment and we may contact you to appear on the show (your email will be kept confidential)! If you DO NOT want to be contacted, please email us at bodyandsoulchallenge@marthastewart.com.

STRESS-LESS TIP: TAKE RELAXATION TO HEART.

Posted by Alanna Fincke

Here’s another easy and effective tip to stop stress in its tracks. This exercise, designed by Susanna Bair, co-founder of the Institute for Applied Meditation in Tucson, Arizona, and coauthor of “Energize Your Heart,” helps reduce stress instantly by teaching you how to synchronize your breath with your heartbeat.

Energize Your Heart Exercise

1. Sit upright, chest forward, shoulders back, spine straight, and head level.
2. Close your eyes and become aware of your breath flowing in and out. You can put your hands on your heart or rest them by your sides.
3. Draw in a deep breath and hold it for a moment. Become aware of your heart pulsing inside you (this may take some practice); then exhale. If you can't hear your heartbeat, feel for your pulse in your chest or on the inside of your wrist.
4. Allow your breath to fall in sync with your heart. Try inhaling for eight heartbeats and then exhaling for eight. Continue this for five to 10 minutes.

Try this meditation once in the morning to energize you and again in the evening to clear tension and create a renewed calm.

Read more heart-smart tips:
Energize Your Heart

Question: What are your favorite quick relaxation tricks?

Please leave a comment and we may contact you to appear on the show (your email will be kept confidential)! If you DO NOT want to be contacted, please email us at bodyandsoulchallenge@marthastewart.com.

STRESS-LESS TIP: STOP STRESS IN ITS TRACKS.

Stress: It’s inevitable. Rather than try to eliminate it, your best bet is to manage your response to it. The next time you’re feeling overwhelmed and helpless—stuck in traffic or coping with a cranky child (or boss), for instance—stop yourself from spiraling out of control and bring yourself back to center by saying “no” to negativity.

A technique known as “thought-stopping” can help you shut down negative, obsessive thoughts triggered by stress, says Dr. Kenneth Ruggiero, assistant professor in the department of psychiatry and behavioral sciences at the Medical University of South Carolina in Charleston. First, literally call a halt to this train of thought. If you're alone, say the word "Stop!" out loud. If you're around others, think it to yourself. You might even find it useful to pinch yourself to disrupt these stressful thoughts: The sensation momentarily distracts you and gives you the opportunity to change your focus.

Next, choose a positive thought on which to focus instead, such as, “I know I do good work” or “I love my child.” In doing so, says Ruggiero, you swap a negative, stress-inducing thought for a positive one.

Learn more strategies for ceasing stress:
Instant Calm: Thought-Stopping
Stop Stressing Techniques 

Question: How do you cope with stressful situations?

Please leave a comment and we may contact you to appear on the show (your email will be kept confidential)! If you DO NOT want to be contacted, please email us at bodyandsoulchallenge@marthastewart.com.

STRESS-LESS TIP: DISCOVER YOUR MANTRA

You might think of a mantra as a mission statement or slogan, but in yoga it’s a syllable, work, or verse that you repeat over and over again to create a spiritual awakening. In fact, in the Sanskrit language, “mantra” actually means “tool for the mind.” Think of it as a sort of alarm clock that wakes you up and keeps you in the present moment. Choose one that speaks to your heart, whether that’s “peace,” “love,” “shalom,” or a phrase from your own religion. Repeat it silently or aloud whenever you want to feel more relaxed and serene.

More ways to find your inner peace:
The Meaning of Om
Secrets to a Stress-Free Life
Easy At-Your-Desk Energizer

Question: What words make you feel relaxed? Which stress you out?

Please leave a comment and we may contact you to appear on the show (your email will be kept confidential)! If you DO NOT want to be contacted, please email us at bodyandsoulchallenge@marthastewart.com.

STRESS-LESS TIP: PICTURE YOURSELF HAPPY.

It might sound wacky, but simply imagining yourself feeling healthy and vibrant may actually make it so. That’s the idea behind guided imagery, a technique in which you visualize various images to cultivate the relationship between your body and your unconscious mind. By using these images and learning from them, you can transport your body to a different place—a place that's quiet and calming. Your body will perceive it as “reality” and respond accordingly. In fact, research suggests that guided imagery can help reduce anxiety and depression, lower blood pressure, and boost immunity.

Try guided imagery with this simple exercise:

1. Find a space where you won’t be disturbed for 20 minutes.
2. Visualize your “safe place”—like your bedroom or favorite vacation spot.
3. Now invite a second image to appear. Don’t question it, just let it come and notice its details.
4. Converse with the image. Ask it why it’s there, what it wants, and what it has to tell you. Then speak to it in return.
5. Think about what you’ve learned. Sometimes an image that makes no sense initially will take on meaning at a later date.

Discover more ways to de-stress:
Instant Calm

Question: In what ways do your thoughts and emotions seem to affect your body?

Please leave a comment and we may contact you to appear on the show (your email will be kept confidential)! If you DO NOT want to be contacted, please email us at bodyandsoulchallenge@marthastewart.com.