.png)
Medical Disclaimer: This article is for informational purposes. We are not medical professionals and this should not be considered advice. Consult with a qualified physician before trying any of these techniques, especially if you have existing conditions.
It's easy to get caught up in daily life. Tough deadlines, rising inflation, and too much to keep track of can all be major contributors to stressful moments. Luckily, there are some strategies which can help reframe the situation and help the individual reclaim their energy for a more positive experience.
5 Ways to Cultivate Positive Energy in 15 Minutes or Less
Grounding
Walking barefoot in nature helps rebalance the body and can calm anxiety. It has been linked to better immune function and sleep, among other benefits. Reconnecting with nature is a great way to calm ourselves. Connecting with the ground has an ability to recharge the body's 'living matrix' which may make mitochondrial cells more active and enhance the body's ability to identify pathogens. This makes the overall immune response more effective and may mitigate stress associated with chronic illness.
Furthermore, it has been well established that being in nature and around plants makes people happier. There are several environmental horticulture programs that study the impact working with plants has on mental health. Positive research results suggest there is a lot of benefit in this work.
Movement
Taking a quick walk can help relax you. Exercise has numerous benefits that can leave you feeling refreshed, especially if you are sitting for most of the day. Ideally aim to move 5-10 min/hour to reset your mind. Both knowledge work and manual labor are physically demanding, though in different ways. While physical labor has a higher risk of on-the-job injury, knowledge workers are more prone to sedentary lifestyles. This can lead to a variety of ailments and injuries later in life. Incorporating extra movement into your day when working a desk job is incredibly important, and can help reset the mind to continue work in a less stressed state.
Counting
Try a counting technique to refocus the mind. For example, try counting to 100 in multiples of 3, 7, or 13. You can vary this any way you'd like. The goal of this technique is to create a layer of distraction between stressful events to help mitigate spiraling thoughts. The idea is to "disrupt" the anxiety and give your mind a chance to refocus. This may not work for everyone, but a mentally engaging task could potentially be more helpful at mitigating a stress response than a physical task.
Essential Oils
Quality essential oils can be used to relieve stress and certain herbs can be used as aromatherapy to calm the mind. Consider a lavender oil to reset the mind to a state of calm.
A study on female high school students found that upon inhaling essential oil aromatherapy, their stress levels dropped from the baseline. This suggests that having an essential oil on hand may help you reset in a time of worry.
Breath Work
Finally, breathing techniques can quickly quell anxiety and reset your mental state, helping you have more positive energy. Try searching for some on Spotify or Youtube to find ones that work best for you.
Some techniques include:
Box breathing- involves inhaling for four seconds, holding for four seconds, exhaling for a count of four, and holding at the bottom for the same before repeating.
Belly/Diaphragmatic breathing- bring intentional awareness to the location of your breath. When you breathe in, is your stomach rising or your chest. This technique challenges you to bring the breath deeper, such that your stomach rises on an inhale. This can have a calming impact on the individual and is also the body's natural state of calm breathing.
In general, trying to slow the breath can be a good way to mitigate a stressful spiral. Our breath and minds are connected, and it is difficult for the body to be physiologically stressed when the breath is controlled.
Conclusion
There are a variety of stress mitigation techniques out there. Some are more valid than others, but the most important thing is finding something that works and is sustainable for you. Don't try to do everything. Make sure you are keeping your health in mind before pursuing any of these options. Stress is inevitable and a natural part of life. There will be times in your life you will experience this, and it's ok. Just take it as it comes, and approach it with an attitude of compassion and care. You will be ok. You will get through this. Let's cultivate positive energy together.
Sources
Oschman JL, Chevalier G, Brown R. The effects of grounding (earthing) on inflammation, the immune response, wound healing, and prevention and treatment of chronic inflammatory and autoimmune diseases. J Inflamm Res. 2015 Mar 24;8:83-96. doi: 10.2147/JIR.S69656. PMID: 25848315; PMCID: PMC4378297.
Seo JY. [The effects of aromatherapy on stress and stress responses in adolescents]. J Korean Acad Nurs. 2009 Jun;39(3):357-65. Korean. doi: 10.4040/jkan.2009.39.3.357. PMID: 19571632.
Comments