Tone. Stretch. De-stress.
A Quick Guide to Relieving Stress in Daily Life
Originally written by Makenna Frenia and Carmelo Melice as part of the Cornell University CLASP program final project.
Stress is often a part of our daily lives, but it is important to take breaks and find healthy ways of dealing with daily stress. This blog will present some stress relieving activities and exercises to help you gain more peace in your life. The Winter Challenge also offers some fun and new ways to get active, take a break, and relieve stress, whether it is trying a new recipe, doing something outside, or catching up with a friend and playing a game. Give the stretches below a try and try out the Winter Challenge to help beat the winter blues!
What is stress and what can I do to reduce my stress?
Stress is a state of worry or mental tension caused by difficult situations (WHO). If you want to relieve some stress in your life, follow some of these simple suggestions:
Fuel your brain with happiness: spend time in the sun and outside, laugh, be grateful, socialize and spend time with friends, do what makes you happy.
Eat healthy food and go for walks.
Make sure you get enough sleep: Sleeping enough helps our bodies and minds stay happy and healthy.
Exercise: Exercise is important for our mental health, in addition to our physical health.
Take breaks: Taking breaks is so important for stress. It could be as simple as taking a couple deep breaths, taking a walk around the building, grabbing a coffee, or doing a couple of stretches. Give your body and mind a moment to take a step back.
Enjoy music? Rock on or listen to some soothing tunes to help relieve stress.
Spend time with your loved ones.
Enjoy a quick break in nature.
Work on your breath
Let your body relax and breathe as deeply as you comfortably can into your belly.
In through the nose. Out through the mouth.
Breathe gently and regularly. Try to count to five on the inhale and then again to five on the exhale.
Try to go for at least 5 minutes if you can, but even 30 seconds is better than nothing
“Exercise is the most potent and underrated antidepressant”
Stuck in the office at work? Here are some office worthy stretches that can help you stretch out and relieve stress.
The Hip Opener: Start by sitting on the edge of a chair with your feet on the floor and a straight line to your knees directly above them. Cross one leg over the other knee and lean forward, as shown in the image. You should feel a stretch in your hip and lower back.
Lower Back Release: Sit sideways in a chair, holding onto its back with the closer arm. Twist your body and lean forward in a diagonal motion reaching your free arm towards your opposite knee and your front toward the back of the chair. Go slowly and gently.
Shoulder Release: This stretch is good for tense shoulders from slouching all day. Stand with one of your shoulders next to the wall. Lift your arm above your head with your palm on the wall, like 12 o'clock, as shown in the picture. Slowly move your arm downward and behind you like a clock, until you reach the bottom position at 6 o’clock. Then repeat with the other arm.
Open Shoulders: This is a good exercise to stretch out your chest and shoulders after slouching. Start by sitting on the edge of your chair with one arm holding onto the seat of the chair. Raise the opposite arm and lean across and up over your head as shown in the image on the left, making sure to keep your back straight. Repeat with the other side. Next, hold on to the edges of the seat back with your arms stretched and push your chest forward as shown in the image on the right.
Half Downward Dog: Here is a good full body stretch. Start by standing behind the back of a chair and holding onto the chair back. Back up as much as you can while still holding onto the chair. Keep your arms and legs as straight as you can and feel the stretch in your back, hamstrings, and shoulders. Release when ready.
These stretches are not meant to replace workouts and fuller activity, but to help you feel better throughout your workday and day to day activities when you can’t get active. Remember, even tiny bits of movement can add up and can decrease stress, help muscle or joint pain, and create feelings of progress and positivity!
