dissolve-stress-in-10-minutes

Whenever you're going through your normal routine doing what you do best, and you feel stress start to creep in, try this quick routine. You should be back to normal 10-15 minutes!

1) Stop what you're doing just for a minute. Give this your full attention. I would recommend finding a quiet spot, but it is not absolutely necessary.

2) Take three deep breaths. As you inhale, count to four slowly and rhythmically so you will start on one and finish inhaling on four. Repeat the same for the exhale, slowly count to four. You want slow, controlled, deep breaths.

Visualization Technique: Imagine that you are able to take in more and more air on each inhale; visualize your lung capacity getting larger on each new breath. This will help you breathe deeply.

3) Now close your eyes as you take 3 more deep breaths: Visualize the air coming into your

lungs is a beautiful, vibrant color of your choice. (Choose colors that to you represent calmness and

security and peacefulness) Imagine you are breathing in peace and calm feelings on the inhale.

On the exhale, choose another color for the air that is exiting your lungs. (Choose colors that to you

represent stress and insecurity and negativity) Imagine the negativity and stress exiting your body as you exhale. (A dance teacher once taught me that technique.)

4) Think, what is it you were doing or thinking when you felt the stress coming on? Whatever it was that caused a fear inside you, took your focus off of the task and your present moment. Focus on the worrisome thoughts that are trying to creep into your mind. Can you see this and apply it to your present situation? Can you see the thoughts that are stressing you in your present situation?

5) Now that you've identified your stress trigger, hold it in your mind. Do not judge or worry over it, instead ask yourself what would have happened if your "stressful thoughts" had been confirmed. Concentrate on your feeling; ask yourself what purpose it serves in your life. Have you gained anything from stressing over anything that may or may not have happened?

6) Realize that regardless of if the "imagined situation" had happened, you would have still handled the situation. Realize that the stress served no purpose in helping you with the situation. Do not deny your feelings, accept them and it will no longer control you.

7) Use positive reinforcement. You have just succeeded in neutralizing negative, stressful emotions. Tell yourself that you did a spectacular job of clearing stress from your mind and body. You are on your way to a more peaceful, less stressful, daily life.

Repeat these steps anytime you feel tense, stressed, or worried. You will soon be able to bypass the stressful reaction and go straight to step six, where you automatically realize that the stress never serves any purpose in most situations.