Sometimes you need to get away,
but you don't have the time or money. Don't despair: A mental vacation
can help reduce your stress.
By Diana Rodriguez
Medically reviewed by Lindsey Marcellin, MD, MPH
Posted on: http://www.everydayhealth.com/healthy-living/take-a-mental-vacation.aspx
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Small
stressors can quickly add up to major stress and one big stressful
event can send you reeling, with no idea of how to start addressing it.
If you could just get away for a little stress relief, you know you
would be okay. But too few of us have the time — or the money — to run
off on an impromptu vacation.
Well, you don't have to spend a dime or go anywhere other than a quiet spot nearby to take a mental vacation.
Stress Relief: Take Off on a Mental Vacation
If
you don’t find a way to reduce stress, your health will pay the price,
both mentally and physically. It’s not necessary to get a lengthy
massage or head to a beach to relax — you can unwind every day in simple
ways and still get a major benefit.
"People who are under a lot
of stress have physical problems related to constantly being under
stress," says Sally R. Connolly, a social worker and therapist at the
Couples Clinic of Louisville in Louisville, Ky. "And if you don’t find
ways [to relieve it], even in small periods of time, you can have
long-term consequences." It's crucial to add stress relief to your
everyday routine, she says.
Connolly suggests learning techniques
to reduce stress and trying to sneak in one or two each day. "Even if
it's five minutes in the morning and five minutes at night, just find
time to do that," she says.
Stress Relief: Six Quick Mental Trips
Visualizing
a stress-free place and other relaxation techniques are quick and easy
ways to help your whole body calm down and give you just the boost you
need to get on with your day. Connolly suggests these six ways for you
to slip away on a mental vacation to reduce stress:
1. Read a
book in bed. Connolly says this is a great escape and can leave you
feeling refreshed, relaxed, and ready to face whatever is outside your
bedroom door. Your bed is warm, cozy, comfortable, and a peaceful place
for you. It feels luxurious, and getting lost in a good book is a
perfect way to forget, then refocus, your own thoughts.
2.
Visualize relaxation. Steal a few quiet moments to close your eyes and
think of an image that relaxes you — such as the warm sun on your skin
and the sound of the ocean, a big country field sprinkled with flowers,
or a trickling stream. Connolly suggests thinking back to a time when
you felt peaceful and relaxed, and focus on releasing the tension from
your toes to your head.
3. Look at pictures from a happy time.
Connolly recommends pulling out snapshots from a photo album of a family
vacation or a fun dinner with friends. Reflect on your memories of that
occasion, and what made it so enjoyable. Spend a few quiet moments
reminiscing, and you'll find yourself more relaxed.
4. Look out a
window. Distract yourself by focusing on something other than what's
stressing you. Grab a steaming cup of coffee or tea, close the door, and
take a mental break. Do a little people watching, appreciate any birds
within view, or enjoy some fluffy clouds rolling by. Allow yourself to
daydream for a few minutes.
5. Listen to a relaxation CD. Invest
in a couple of these CDs for a short daily escape, says Connolly. You
may like to hear chirping birds, rolling waves, or gentle rain —
whatever your choice, closing your eyes and listening to these soothing
sounds while doing some deep breathing can help you relax and de-stress.
6.
Take a walk. Exercise is a great way to relieve stress because it's a
great escape for your mind. Head out for a quiet early morning walk or
lace up your sneakers on your lunch break. Walking along a trail,
waterfront, or other peaceful place when possible may offer even more
relaxation.
Treat yourself to a 5-, 10-, or 20-minute mental
vacation each day and train your body to relax and reduce stress —
you'll be amazed at how much better you feel after taking just a few
luxurious moments all to yourself.
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