5 Easy Strategies for Managing Stress


  1. Breathing
    • Taking a full deep breath can calm you down and relax your mind as well as reduce tension and help you feel relaxed.
    • Try Belly Breathing
      • Sit or lie flat in a comfortable position
      • Put one hand on your belly just below your ribs and the other hand on your chest
      • Take a deep breath in through your nose, and let your belly push your hand out.  Your chest should not move
      • Breathe out through pursed lips as if you were whistling.  Feel the hand on your belly go in and use it to push all the air out
      • Do this breathing 3 to 10 times.  Take your time with each breath
      • Notice how you feel at the end of the exercise.
  2. Meditation
    • Meditating can be as simple as closing your eyes for a few short minutes to quiet your mind
    • A simple meditation you can try:
      • Close your eyes
      • Inhale to the word “so”
      • Exhale to the word “hum”
      • Repeat as needed
  3. Exercise
    • Regular exercise is very effective in managing daily stress.  Simply taking a walk or rolling your shoulders can help relieve tension.
      • Try moving a little every hour.  For example at :45 minutes to every hour get up from your desk and roll shoulders, perform shoulder shrugs, rise up and down on your toes, perform toe taps, reach for the sky and then toward your toes.
  4. Eat a healthy diet
    • Try following a low glycemic diet as recommended by your Cenegenics Nutrition and Exercise Counselor.  A low glycemic diet will help keep blood sugar levels steady throughout the day and this may facilitate a more healthy response to stress.
  5. Be Social
    • Take a moment away from the situation and talk with a friend or family member.  Maybe try and discuss something other than the stressful situation at hand.    Often times just voicing concerns or talking about something completely unrelated to the stressful situation can offer a more calm response to the situation.
Dr. C.B. Daniel Cenegenics AZ Elite Health and Age Management