relaxation

Flashback Friday: 74 Easy Ways to Reduce Stress

Chrissa Hardy — Fri, 22 Sep 2017 08:30:06 +0000

Stress is a natural part of the human experience. There's really no way to prevent it altogether, but finding ways to manage stress and reduce it are paramount to leading a healthy and productive life. Here are 74 easy ways to keep stress from ruining your day.

7 Ways to Stay Calm in Stressful Moments — It might sound strange to practice breathing, as it's something you do without thinking in order to stay alive, but taking some time each day to focus on breathing deeply can drastically reduce your stress levels. This also prepares you for extremely stressful moments, as it'll feel second-nature to react with slow and deep breaths to remain calm.

10 Ways to Relieve Your Money Stress — Money stress can be a bear. The bills keep piling up and obsessing over how you're going to get out of a debt hole can make you feel like you're suffocating. These simple strategies will help you escape that money stress, because after all, money isn't everything.

8 Stress Relief Items You Need in Your Life That Are Under $20 — Sometimes all it takes to push the stress away is giving yourself a treat. These affordable stress relief items will not only fit your budget, but they'll also brighten your mood.

Beat Stress With These 28 Inexpensive Pastimes — If you'd rather make some memories, rather than buy tangible things, these stress-relieving activities are what you've been looking for. It can be as easy as heading outside, breathing in the fresh air, and spending time with your favorite people. Instant mood boost!

8 Ways to Turn Your Stress Into Money ― Another great way to battle stress is to turn it into cold hard cash. It's true that money can't buy happiness, but sometimes, it can definitely bring you peace.

13 Cheap Ways to Beat Stress — Stress relief shouldn't have to cost you an arm and a leg. Keeping your mind healthy is as important as keeping the rest of your body healthy. And until mental health care is free, these budget-friendly stress relievers will help put your mind at ease.

This article is from Chrissa Hardy of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

8 Ways to Make Your Weekend Feel Longer

Kentin Waits — Fri, 23 Jun 2017 08:00:08 +0000

What's not to love about weekends? The stresses of work fade away and life seems almost limitless. In fact, the only bad thing about weekends is their duration. Forty-eight hours isn't nearly enough time to decompress, recharge, and prepare for the coming workweek.

So, how do we make those two precious days feel longer? Turns out, the trick is to try new things. As David Eagleman writes in his book, The Brain: The Story of You, pursuing novel activities provides our brains with fresh data and "stretches" our perception of time. In contrast, doing the same old things (like binge-watching Game of Thrones) doesn't supply our noggins with new input and makes our weekends seem fast and forgettable. So on Saturday morning, resolve to break out of your routine and embrace the unfamiliar. Here are eight ideas to get your started.

1. Rise and shine

Expand your weekend by expanding your day. Wake up earlier than usual — perhaps even earlier than you do during the week — knock out a few household chores, and treat the dog to an extra long walk. By the time most folks are dragging themselves out of bed, you'll be energized and ready for a new adventure. (See also: 9 Benefits of Being a Morning Person)

2. Try a different mode of transportation

No matter where the weekend takes you, get there in a new way. Choose a slower pace by biking or walking to your destination. Make the journey part of the experience. Stop for coffee along the way, wander through a used bookstore, or explore a local farmers market. For longer trips, engage with fellow travelers and avoid parking hassles by taking public transportation.

3. Coordinate an escape room event with friends

Escape rooms are themed adventure games that require participants to solve a series of puzzles or riddles in order to "escape" from a room within a set period of time. To be successful, everyone has to work together, follow clues, and strategize. Enlist a group of friends and build a fun evening around this adrenaline-filled experience at your nearest escape room venue.

4. Browse yard sales and estate sales

Besides phenomenal bargains, yard sales and estate sales offer buyers a chance to hear the story behind each item they select. It's an interactive experience that just can't be matched in any other way. If you've never whiled away a Saturday wandering block-wide yard sales or strolling through a house where literally everything you see is for sale, give it a try. You'll be hooked.

5. Get out of town

Shake up your routine with a spontaneous weekend getaway. Pack the essentials, grab a friend or two, and see what other parts of your state have to offer. Many bus and train lines offer daylong excursions to nearby areas of interest. Bring a book and let someone else drive for a change.

6. Host a game night

When was the last time you devoted an entire evening to just having fun with friends and family? Hosting an informal game night puts people face-to-face again, gets them talking, and promotes something we all need a bit more of — unbridled silliness. If weather permits, try lawn games like ladder golf, cornhole, or badminton. If you're stuck inside, Jenga, charades, and Pictionary are classics that everyone loves. (See also: How to Host a Great Game Night)

7. Go screen-free

Digital devices have a way of keeping us tethered to work, wrapped up in social drama, and consumed with mindless media. Oh, and in the process, they suck hours from our day. Encourage new thinking and new experiences by making at least part of your weekend completely screen-free. (See also: 10 Important Reasons You Need to Cut Back on Screen Time)

8. Volunteer

Not only does volunteering make a difference in the lives of others, it helps us learn new skills and deepens our connection to the community. Consider donating your time and talent to a local animal shelter, youth organization, or food pantry. Just a few hours every weekend can change your whole perspective.

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This article is from Kentin Waits of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

8 Stress Relief Items You Need in Your Life That Are Under $20

Andrea Cannon — Wed, 10 May 2017 08:30:07 +0000

We all have to find ways to deal with daily stress, because if we don't, it will suck the life right out of us. Fortunately, there are several affordable items available that can help take the edge off a long day. These items can help you find calm during a stressful day and help you enjoy a more restful night, all without costing you more than $20!

1. Lavender everything

The scent of lavender takes us to a calm place in an instant. And luckily, you can find just about anything scented in lavender — from candles and skin care items to hot teas to air fresheners. You can also place a couple drops of lavender oil on your pillow case (from a bottle that'll cost you no more than $15), in your DIY home spray, or in an aromatherapy oil diffuser and enjoy the benefits of this calming scent.

2. Himalayan salt lamps

Himalayan salt lamps are said to emit negative ions that can fight anxiety-inducing positive ions, and only cost $15–$20, depending on the size you get. They are also very calming to look at and can help you reach a calmer mindset just by having them in the room.

3. Skin care items

Skin care items can help you enjoy a spalike experience from home, so you can still enjoy the relaxing benefits without having to break your budget at the spa. You can find anything in stress relieving varieties, including body wash, body lotion, exfoliator, and bubble bath. Look for lavender or eucalyptus scents, and you won't even spend more than $10-$15!

4. Stress balls

Squishy stress balls or Chinese stress balls can give you something calming to squeeze to help relieve stress and lower your blood pressure. Plus, they are a great, cheap find at about $10. You can even make your own DIY stress ball.

5. Self-massagers

Foam rollers, acupressure mats, head massagers, and back massagers can help you relieve tension on specific body parts without you having to spend the money on regular appointment with a professional masseuse. They can stimulate pressure points to relieve pain and release endorphins — all while keeping your budget intact at $10–$20 per item.

6. Adult coloring books

Adult coloring books can relieve stress by helping you focus on a monotonous, rewarding task. You put your energy into adding color to the beautiful drawing in front of you, and this allows you to shut out the negative thoughts and to-dos rattling around in your brain. Most coloring books will run you about $5–$10.

7. Journal

Keep a journal with you at all times for a relaxing, rewarding experience — for only $10-$15. Jot down your thoughts to get a deeper understanding of your emotions. Journaling can also help you simplify your to-do list and organize your calendar to keep stress at bay. (See also: 7 Ways a Mindfulness Journal Can Fix Your Life)

8. Sleep mask

When you're overtired, you are more susceptible to stress. But sleep masks can help you enjoy a more restful night so you can wake up feeling more relaxed and ready to face the day ahead. They block all sources of light from interrupting your sleep cycle so you can get as much quality shut-eye as possible. Also, a quality sleep mask shouldn't cost you more than $15.

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This article is from Andrea Cannon of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

Flashback Friday: 38 Ways to Get More Sleep Tonight

Chrissa Hardy — Fri, 18 Nov 2016 11:00:14 +0000

Getting a good night's sleep on a consistent basis will protect your physical health as much it'll protect your mental health. The problem is that with our super busy lives, sleep is always the first thing to suffer. It's time to stop making sleep an afterthought. Because it's so easy to regulate your sleep schedule with the right tools and strategies. Here are 38 ways to get more sleep tonight.

6 Ways to Get Prettier, Smarter, and Healthier While You Sleep — Wait, you mean you can improve your overall beauty, intelligence, and health while you sleep? Sold! These tricks will help you make it happen without breaking the bank.

11 Smart Ways to Get Some Sleep at the Airport — With the holidays coming up, many of us will have to resort to catching a few z's at the airport. It's not ideal, but also not impossible. Here's how to score a restful night of snoozing at the gate.

3 Ways Good Sleep Makes You Wealthier — In order to increase your overall wealth and achieve your financial goals, you need to be focused, patient, and driven. And it's very difficult to feel any of these things when you're running on a few hours of sleep and completely exhausted.

7 Ways to Boost Your Finances While You Sleep — Didn't think you could make extra cash while fast asleep, eh? Wrong! Here are seven ways to make your money work for you, so you can hit the hay.

Get Better Sleep With These 5 Great Sleep-Tracking Apps — It's easier to focus on getting more sleep when you have apps that track your sleep patterns and tell you how you can improve. Knowledge is power, after all.

6 Foods Scientifically Proven to Help You Sleep — Eat more to get more sleep? Uh, yes please. Have any of these as a snack and you could sleep more soundly tonight.

This article is from Chrissa Hardy of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

Flashback Friday: 84 Frugal Ways to Eliminate Stress

Chrissa Hardy — Fri, 11 Nov 2016 10:00:15 +0000

It's no secret a lot of us are feeling extra stressed right now. The most important thing we can do in times of extreme stress is to practice self-care, and do what we can to eliminate the sources of stress and anxiety in our lives. Here are 84 frugal ways to lighten the load.

10 Frugal Ways to Reduce Workplace Stress — Stress at work is probably the most common source of stress there is. And in those moments of stress at work, there are things you can do to take a step back and find that inner zen. Give these a try.

13 Cheap Ways to Beat Stress — The cure for stress isn't always an expensive massage or costly therapy sessions. There are frugal things you can do to combat the stress monster, and your wallet will appreciate that!

Beat Stress With These 28 Inexpensive Pastimes — Some of the most enjoyable and effective stress busters are the activities we've done since childhood. Go for a bike ride, take a moment to write, take an online class, or do a puzzle. There are so many, and all will make you feel better.

Turn Your Home Into a Spa With These 5 Frugal Stress Relievers — When you can't change your circumstances, you can change your environment. Give your home a soothing, spa-like feel and you'll instantly feel more relaxed.

8 Ways to Turn Your Stress Into Money — Another way to battle that stress is to turn it into cash. Because when you're more financially comfortable, your stress instantly decreases. Money doesn't buy happiness, but it can reverse your stress.

20 Free (or Really Cheap) Ways to Relieve Stress — Meditation, taking your dog for a walk, and rearranging your furniture are just a few ways to eliminate the stress in your life. And when you can do it for free, or very little money, why not try?

This article is from Chrissa Hardy of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

13 Cheap Ways to Beat Stress

Mikey Rox — Tue, 23 Jun 2015 21:00:19 +0000

Whether you're dealing with work, school, or family drama, stress can drain your energy and kill your motivation. Everyone deals with stressful situations, and we all have our own way of getting through these hard times. Unsurprisingly, some people rely on retail therapy to calm their nerves and relieve stress. But while shopping might provide a temporary emotional high, spending money you don't have can add to your problem. Instead of pulling out your wallet and going on a shopping spree, here are 13 cheap ways to beat stress.

1. Go for a Walk

Any type of physical activity is a stress reliever. Exercise might be the last thing on your mind, but moving around releases endorphins that can boost your mood and improve your attitude. If you feel better, it'll be easier to cope with stressful situations.

2. Declutter Your House

Take your mind off the situation with a much-needed chore around the house. Immerse yourself in a project, such as decluttering your closet, a room, or the garage. Our brains can only focus on one thing at a time, and if you're heavily involved in a project, it might be enough to take your mind off a stressful situation.

3. Meditate

Meditation produces a state of deep relaxation, bringing inner peace and calmness. It doesn't take long and you can meditate anywhere — while sitting in a chair, lying in bed, or taking a walk. Imagine something that brings you peace and focus all your attention on this image. Some research suggests meditation makes us more resilient to stress.

4. Write in a Journal

Getting your thoughts out on paper is another cheap stress buster. Keeping your feelings bottled up inside can heighten your level of tension. But if you get everything off your chest and write it down, you can uncover the root of stressful situations. You can also record potential solutions to your problems. You might feel less stress once you have a plan of attack.

5. Listen to Music and Reminisce

Put on your earphones and listen to music. Preferably music that brings to mind happy memories, or slow classical music, which helps decrease stress hormones.

6. Sit Outdoors

A change of scenery might do you good. If you're cooped up in the house and feeling stress, going outside and getting some vitamin D and fresh air can improve your mood and anxiety level. Sunlight can raise serotonin levels, which helps regulate stress, anxiety, and depression.

7. Color or Paint

Exploring your creative side with art is not only fun but also therapeutic. You don't have to be a master artist or own a lot of art supplies to improve your stress level. A coloring book and some crayons are all you need. This activity takes your mind off your problems, plus coloring takes us back to childhood, a time when most of us were generally stress-free.

8. Let it Out

Whether you have to punch a pillow or scream at the top of your lungs, getting out your emotions and frustrations can provide stress relief. Your stress level can worsen if you keep intense feelings inside, but you might feel better or stronger once you vent your frustrations.

9. Take a Hot Bath

A warm, relaxing bath can calm your mind and relax tense muscles. Add some lavender oil to your bathwater, light a scented candle, and play relaxing music in the background.

10. Take a Nap

It's hard to cope with stress when you're physically and mentally exhausted. Go to bed early or take a nap, and then deal with a stressful situation when you're in a better frame of mind.

11. Watch a Funny Movie

Find the most hilarious movie on Netflix or Hulu and laugh away your stress. Laughing and smiling is more powerful than you think. Both activities can stimulate the production of feel-good brain hormones. And when you're feeling good, stress won't get the best of you.

12. Spend an Evening Alone

Maybe you're overwhelmed with everything on your plate at work and at home. If you're getting pulled in different directions and you need time to clear your head, send everyone away and spend a day at home by yourself. Use this time to focus on activities you enjoy. Watch movies all day in your bathrobe, exercise, sleep, or just sit in a quiet house with no interruptions.

13. Get a Massage

Even if it's only for 30 or 45 minutes, a massage session eases tension in your muscles and can release dopamine, serotonin, and endorphins — improving your state of mind and lowering your stress level.

Do you have other cheap ways to beat stress that you'd like to share? Let me know in the comments below.

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This article is from Mikey Rox of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

Turn Your Home Into a Spa With These 5 Frugal Stress Relievers

Christa Avampato — Mon, 16 Jun 2014 13:00:02 +0000

You need a break. We all do! You may already know all about the scientific evidence that shows the mental and physical health benefits of taking a vacation. However, you don't need to wait for a full vacation to get some relaxation time. In fact, small doses of relaxation work wonders for your overall health. (See also: 25 Ways to Have the Best, Cheapest Summer Vacation)

Here are five ways to give yourself some regularly-scheduled R&R without breaking the bank.

1. Treat Your Feet, Treat Yourself

Ever notice what happens to your mood when you're wearing uncomfortable shoes? It takes a serious nose dive! The converse is also true — when your feet feel good, life feels good.

You could spend a lot of money on pedicures, foot massages, and reflexology treatments. The money is well worth the benefits, although there is another way to give yourself an inexpensive dose of foot-focused happiness: an at-home foot spa. I found options as low as $27, about the price of one pedicure at my local salon. Some are water-based while others offer heat, vibration, bubble jets, and even massages. (See also: 10 Spa Treatments You Can Do at Home)

2. Make Your Bed a Sanctuary

A good night's sleep is the foundation of a satisfying life. Everything about our beds should feel cozy, comforting, and stress-free. I look for 500+ thread count sheets on sale (the higher the thread count, the softer the sheets!), change out my pillows for new ones once a year, and use both a pillow topper and a duvet. Stores such as HomeGoods and T.J.Maxx often have all of these items at deep discounts. I also spritz my bed regularly with a few drops of lavender oil diluted in a half cup of water.

3. Loosen Up With the MELT Method

The MELT Method is a type of bodywork that relieves physical and mental tension and stress. The routine employs a variety of stretches, foam rollers, and rubber balls to massage muscles and limber up connective tissue.

A relatively new concept, MELT classes are available in some cities and occasionally you may find a MELT instructor in your neighborhood who offers private sessions. Luckily you can purchase all of the gear and follow instructions in a manual or on videos (online and DVDs) that are just as effective at a fraction of the cost. It takes just 10 minutes a day and relieves chronic pain in many people. For a very low-cost substitute, you can use tennis balls or small rubber exercise balls and a standard issue foam roller available at many stores that sell sporting goods or on Amazon. There are MELT Method videos available on YouTube for free! (See also: Half Moon, Full Wallet; Free Online Yoga Videos)

4. Reduce Stress With Soothing Sounds

It's amazing what some nature sounds, a short guided meditation, and even just relaxing music can do for our minds. There are a number of scientific studies that show that soothing sounds reduce our levels of stress hormones, lower anxiety, and improve our communication abilities. Best of all, this method ranges in price from cheap to free! I am a yoga and meditation teacher and created three free guided online meditations you can try. If that's not your thing, try listening to the sounds of nature. My favorites are Relaxing Sounds of Nature and Naturespace, which I listen to on my iPad.

Finally, music is a great way to escape from the mundane. I am a big fan of playing music all the time — I'm more productive and happier with it, even when I'm doing a task that isn't much fun.

5. Spend Time With Animals

Science shows that spending time with animals, especially our own pets, reduces stress, relieves anxiety, lowers blood pressure and cholesterol, improves heart health, and alleviates depression. Worried you don't have time to properly care for a pet? Offer to walk a friend's dog, pet sit while a friend or family member is out of town, or volunteer at your local animal shelter. You'll reap the relaxation benefits and helps others at the same time. (See also: 5 Surprising Ways Your Dog Can Save You Money)

There's no doubt that we all need to get out of town and on vacation from time to time. These five ideas will help tide you over between those well-deserved breaks with home-baked rest and relaxation that's affordable and available every day.

Do you have favorite affordable ways to relax at home? Share them in the comments below.

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This article is from Christa Avampato of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

You Might Be Breathing Wrong — Here's What You Should Do Instead

Christa Avampato — Thu, 12 Jun 2014 15:00:52 +0000

Take a deep breath — a really deep breath. For many of my yoga and meditation students, breathing is one of the hardest parts of class. Some are shallow breathers, meaning they only take in the bare minimum amount of breath needed to survive. Quite a few of my students also have a habit of holding their breath, especially when in challenging poses or when they're faced with a difficult situation in life. Both of these habits reduce the oxygen levels in our bodies and increase the levels of stress chemicals and carbon dioxide. This leaves us lethargic and induces depression. It also suppresses the immune system. (See also: Relax and Conquer)

Taking just a few moments to breathe deeply and fully every day gives us more energy, improves our mood, cleanses the body of toxins, staves off disease, and helps us to stay active.

Here's a five step plan to get the most benefits from every breath.

1. Adjust Your Posture

The first step to correct breathing is efficient and optimal posture. We need to adjust the architecture of the body to allow the lungs to fully expand.

Decide if you feel most comfortable lying down on your back, sitting, or standing. If lying on the back, choose a supportive surface such as a yoga mat placed on the floor. Let the body fully relax into the mat and notice the natural curves of the spine.

If sitting down, choose a supportive chair or sit cross-legged on a yoga mat with the back against the wall.

If standing, feel all four corners of both feet sinking down evenly into the ground. It standing or sitting, imagine that there's a string in the middle of the crown of the head that slightly lifts you up and check to see that the chin is parallel to the ground. (See also: Get — and Keep — Amazing Posture With These 10 Stretches)

2. Relax Your Face, Neck, Shoulders, and Ribs

Now that you have the body in correct alignment, relax all the muscles of the face, neck, shoulders, and ribs. With these areas relaxed, the nasal passages, throat, chest, and muscles between the rib bones relax as well, and you are ready to receive as much air as your lungs can hold.

3. Check Your Belly, Chest, and Collar Bones

While the lungs are the primary organ for breathing, other parts of the body get involved as well. As the lungs expand, the belly expands, the chest rises, and even the collar bones lift slightly. As we exhale, the collar bones drop, the chest falls, and the navel moves back toward the spine when the belly relaxes. When all three of these areas move with the breath, we call this a Full Complete Breath.

4. Recognize Nasal Breathing Versus Mouth Breathing

There is a biological difference between breathing in and out through the nose and in and out through the mouth even though both breathing mechanisms involve the lungs.

When we breathe in and out through the nose, we actually stimulate the brain. The left nostril is connected to the right side of the brain (the creative, big-picture side of the brain) and the right nostril is connected to the left side of the brain (the analytical, detail-oriented side of the brain.) By breathing in and out through the nose, we actively engage the entire brain.

When we bypass the nose and breathe in and out of the mouth, the brain is less stimulated. Breathing in and out through the mouth is a good option when we are overheated or when we encounter sizzling summer temperatures. This is because breathing in and out through the mouth is an excellent way for the body to release excess heat quickly and effectively.

5. Try These Three Specialized Techniques

Depending on your needs, you can use three different techniques for three different benefits.

When You Need to Relax

The relaxation response is triggered by belly breathing. To get a sense of this technique, place both hands on the belly. When you breathe in and out, allow most of the body expansion to happen in the belly rather than the chest. This is a technique to practice when we feel nervous, fearful, or stressed.

When You Need More Energy

The breath is also a great tool to give us some added pep in our step. While belly breathing helps us calm down, concentrating more of our breathing movement in the chest stimulates the nervous system. To receive this benefit, place both hands on the heart and concentrate most of the body movement associated with the breath in that area. This technique works if you feel tired or mentally or physically depleted.

To Get the Most Out of Your Workout

Breath is, of course, an integral part of any workout. As a general rule, breathe in when you expand any part of the body (for example, lifting the arms up overhead) and breathe out when you contract any part of the body (for example, curling the arms toward the body with weights in the hands). This lets the breath act as a tool to align with and support our physical movements.

Breathing is one of only two actions the body does consciously and subconsciously. (Blinking is the other one.) As a result, we often take conscious breathing for granted, though it can work wonders for both our mental and physical health. It's a tool we can use and a barometer of how we're feeling. Use it wisely with the steps and techniques above.

Have you tried to improve your breathing? Please share in comments!

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This article is from Christa Avampato of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

Banish Stress: Easy Ways to Get Calm Now and Forever

Kate Luther — Tue, 14 Jan 2014 10:48:12 +0000

We've all had those moments...

Those times when it feels as if things are spiraling out of control and you're just not sure how much more you can take. Maybe the bills are piling up, maybe your kids are acting out, or maybe it’s just a series of smaller events, coming together to create one seriously chaotic day. (See also: How to Have a Better Day at Work)

You know you shouldn't stress. But you can feel yourself reaching that "up-to-here" breaking point that indicates a melt down isn't far away.

What to do?

The most important thing is to take action... action that either attacks the source of your stress head-on or, at the very least, neutralizes the disruption of whatever obstacles currently stand in your way.

Sometimes, identifying that action is easy. Several years ago, I found myself in a bit of a financial bind and while we were making ends meet, I just couldn't stand the idea of spending one more month pinching pennies and barely scraping by.

So, I got a second job. Yes, this created a new stress, but it was the good kind of stress because suddenly, I was back in control. Almost immediately, I had new income to work with. I was able to put more towards my debt and still have enough to buy groceries and gas while tucking some away in savings to boot. (See also: Stress-Free Retirement Investing)

Sometimes, however, identifying the right action isn't quite so simple. So, with that in mind, let's look at some other ways to ease your stress and help restore your inner nirvana.

Do These Things Immediately

When things have actually gotten away from you and you are about to blow a fuse (or already have), here's what to do to settle down now. (See also: How to Manage Powerful Emotions)

Breathe

There are a number of mental and physical changes that occur when we are under stress. Our heart rate speeds up, for example, and our muscles tense. Many have trouble focusing on a particular project and feel irritable, restless, or fatigued. We might clench our jaw, grind our teeth, or suffer from an upset stomach.

But before any of these other things happen, we change the way we breathe, making this the key to calming down before things get out of hand.

When we're stressed, our breathing becomes faster and more shallow, decreasing oxygen in the bloodstream and thereby exacerbating the muscle tension, headaches, and all the other symptoms that follow. The solution, then, is to slow down your breathing and take deep, relaxing breaths. Inhale through your nose and out through your mouth, making sure that you breathe deep enough to cause your abdomen to expand as you inhale.

Fill up those lungs with fresh air, and then blow all that negative energy out as you exhale. This simple deep-breathing exercise can induce instant relief, making you feel calmer and more centered almost immediately.

Get Some Perspective

Humans are consistently good at exaggeration. Now, the reasons we exaggerate are many — our embellishments make the story more interesting, or they do a better job of proving our point of view. And then sometimes, our mind just fills in the blanks to suit its needs... in other words, we're skewing reality even when we don't mean to.

My daughter, for instance, loves the phrase "worst day ever." But is it really? Does the fact that she can't ride her bike because its raining outside really make it the most awful day she's ever experienced? Or is her disappointment clouding her perspective?

Granted, you and I might not see a bike-riding delay as a big deal, but she does, and the stress that results is just as real for her. Forcing her to take a step back and evaluate her emotions allows her to acknowledge the frustration and work on ways to alleviate it, rather than just letting it ruin her day.

Your day may not be going as smoothly as planned. Your boss may be in a mood, you may have been late to the BIG meeting, and your tire may have gone flat in the middle of rush hour traffic, but is it really the day from hell that you're making it out to be? Or is your agitation making it worse than it truly is?

By distinguishing between what's real and what's embellished, you give yourself the perspective needed to move forward. Saying, "this blows, but I can handle it" or "it is what it is... now how do I fix it" puts an end to your mental spiral of exaggeration, allowing you to see the possibility of better things to come. And with a more realistic perspective, you can better deal with whatever ails you. (See also: 7 Ways to Feel Better Now)

Massage Your Hands

The first time I ever treated myself to a day at the spa, I realized immediately what all the fuss was about. I felt absolutely amazing when it was all said and done — refreshed, rejuvenated, and ready to tackle anything.

Unfortunately, we can't all run to the spa when stress starts to set in. But we can still tap into its ability to soothe, and the best part is you can do this one anywhere, anytime. (See also: Spa Treatments You Can Do at Home)

Using the thumb and forefinger of one hand, start at the base knuckle of the other hand and massage your way out to each fingertip. Do one finger at a time, using a circular motion, and be sure to massage the sides of the fingers as well as the top and bottom. When you're done with the fingers, start on the hand itself by pressing your thumb into the palm (your other fingers on the "top" of your hand) and massage from the center outward.

The beauty of this is that you can do it immediately, even as you sit in that meeting or wait for traffic to start moving again. It doesn't have to be a big motion and it doesn't require any concentration to do, so you can continue to function and focus on the outside world while you're massaging your stress away.

Do These Things as Soon as You Can

If the above quick fixes didn't settle you down, hang in there until more help arrives.

Walk Away

If you're having trouble finding perspective, it's likely because you're too immersed in the events that are causing you stress. So walk away.

Taking a step back removes you from the situation, at least temporarily, and gives you time to think things through and reclaim your composure before you do or say something you might later regret. It's why time-outs are still a staple of parenting and why those with anxiety disorders feel the need to flee when the tension starts to set in — the stress can't escalate if it's no longer staring you in the face.

So, go to lunch. Take a walk around the block. Go to the garage and sit in your car if nothing else, or lock yourself in the bathroom. Give yourself some quiet time to ponder and postulate, to breathe and count to 10. It's also a great opportunity to practice some positive self-talk and even walk through different scenarios to decide how best to address your problem.

Clean

If you've read any of my previous posts on Wise Bread, then you know that organization isn't my thing. Unless I'm angry, that is. And then everything gets cleaned. (See also: 5 Best All-Purpose Cleaners)

Cleaning gives me time to clear my head. It allows me to work out my frustrations in a healthy, physical way that won't result in jail time or a restraining order. It's therapeutic and gives me the sense of being back in control — as in, I'll show you, bad neighbor; I'll clean out my closet and there's nothing you can do to stop me.

Yes, that might sound silly, but it works, and when you're done, you can marvel at your sparkling counters and freshly scrubbed floors before collapsing on the couch for a well-earned nap.

Make a List

I love lists. Lists help identify what needs to be done, steps that need to be taken, the path you must walk to get from here to there. And when you're feeling overwhelmed or stressed out, this is an easy way to get back some of that perspective we talked about earlier.

The key to making your list-therapy work is to get specific. Don't just jot down vague to-dos — list items that you can accomplish quickly to bring order back into your life. When I go on a cleaning-binge for example, I do the dishes first. It's a small job that doesn't take long to complete, and I get an immediate sense of accomplishment. I don't necessarily make a list of things to clean, but the logic is still the same. (See also: How to Make Your Lists More Effective)

Likewise, if its my workload that's causing me stress, I tackle some of the smallest jobs first, because I can then cross them off my list. I may still have the bigger projects looming over me, but hey, look at how much I got done today! And in those instances where there's nothing you can actually do to conquer the stressor itself, list out some things that would make you feel better instead.

If you hate your job, then formulate a plan to update your resume to find a new one. If your car is a hunk of junk, then work out a plan for making necessary repairs or replacing it with something better. And if all else fails, make a list of the things you'd like to learn, have and do within the next year. This, by the way, is my favorite list to make because it puts me in a much more optimistic frame of mind.

And when you have a positive mindset, there's nothing you can't handle.

Take a Bath

Obviously, if you're at work, this will have to wait, but if you can — as soon as you can — jump in the tub. Add lots of bubbles or some soothing bath oils if you have them on hand and then sink down into that warm water until your face is the only thing that shows.

While you're there, imagine all your worries just washing away. Close your eyes and listen to the "nothing" under water and simply allow yourself a moment to just be. Breathe deeply (you've been practicing, haven't you?) and let the scents and the silence permeate every inch of your body, even that last, frayed nerve.

Call in Support

There is nothing that will improve your disposition faster than surrounding yourself with people who make no demands and love you unconditionally. This could be your family or a close circle of friends — as long as they're supportive and loving, they'll do just fine.

You need people who will listen while you vent, people who will help you find that perspective, figure out solutions, and most importantly, pull you up when you've been wallowing in your own drama for too long. These are the people who keep you honest, but have your back even in the darkest of alleys.

Keep them close and lean on them when you need to. Their support will make you stronger. (See also: Why Cultivating Relationships Is Good for You)

Do These Things For Long-Term Stress Management

While you won't be able to avoid stress altogether, you can make it manageable by attacking it at its source and being sure to take care of you. (See also: How to Solve Your Problem)

Under Promise, Over Deliver

Is part of your stress caused by too many obligations? Sometimes it's hard to set realistic expectations and even harder to say "No" altogether, but it's an ability you need to acquire if you want to reduce your stress. (See also: 5 Ways to Say “No”)

Life is hectic enough without committing every free moment to an outside obligation, and this kind of over-extending doesn't allow for all those things that can and will eventually go wrong. The result is that your Internet goes down right when you should be uploading that report or paying that bill and since you waited until the last minute, you don't have time to deal with the obstacle.

You would have done it sooner of course, but you were busy with other things on your to-do list and just couldn't "get to it" until now.

This forces you to continuously work against the clock. There are just not enough hours in the day to get done all the things that need to be done, and this creates one frustrating experience after another. Working this way, it's no wonder that you're stressed.

So, stop doing it.

Give yourself the time you need to complete your projects the way you want them completed. Practice under-promising your abilities and then over-deliver when you finish earlier than expected. You'll feel better about what you've accomplished and your schedule will become much more manageable, both of which will do wonders for your stress-level.

Meditate

You don't have to follow the New Age movement to benefit from this easy yet highly effective stress-management tool.

Simply sit comfortably in a quiet place. Close your eyes and count backwards from twenty, visualizing the numbers appearing in your mind as you count. If a random thought interrupts your progress, let that thought float right on by, but start over again at twenty.

You'll be surprised at how many "random thoughts" interrupt your progress before you finally make it all the way to one. That's because your brain is used to a barrage of stimuli all the time and with this kind of constant input, its no wonder we feel a little frayed. Forcing your mind to be quiet takes time and practice, but you'll be calmer and more centered for your efforts, and that's always a good thing. (See also: 25 Ways to Take 5 Minutes for Yourself)

Indulge

There is certainly something admirable about those with unwavering willpower, and I applaud your ability to stick to your schedules and stay on the straight and narrow.

But once in a while — in fact, on a pretty regular basis — you need to indulge.

Let your hair down, have that second drink or that extra piece of chocolate, buy that jacket that calls your name but is definitely overpriced. You deserve a treat now and then — a treat that makes you feel special, the kind that you don't do often, but when you do, it makes you swoon.

Get a Hobby

And speaking of fun...

I've said this numerous times before, but it's worth repeating again here. You were not meant to spend your life just "getting through the day." Work is important, chores are necessary as well, but if you're not having fun, at least some of the time, then you're doing it wrong.

Life is supposed to be an adventure and that means trying new things, exploring new talents, and doing things that bring joy and happiness to your life. I don't care if this translates into baking cupcakes, playing baseball with your co-workers, or collecting comic books that feature members of the Justice League. As long as it turns you on, it counts, and you should make time to do it.

Now, the pressure's on you — how do you deal with stress? Please share in comments!

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This article is from Kate Luther of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

Free Videos Offer Stress Relief and Relaxation

Tim Lemke — Fri, 01 Nov 2013 09:48:04 +0000

While many of us might relax by reading a good book or working out at the gym, there's a large number of people who have turned to watching YouTube videos featuring some of the most ordinary — but occasionally strange — behaviors. (See also: Yoga Tricks to Help You Relax)

The videos seek to trigger a mysterious phenomenon known as Autonomous Sensory Meridian Response, or "ASMR." In short, it is a tingly sensation in the back of the head and down the neck. Those who claim to experience ASMR say it is triggered by a wide variety of things, from deliberate hand movements to soft voices or sounds, including fingernail tapping or hair brushing.

"For me, one of the biggest things is crinkles and crinkly bags," said Lindsay Ragone, a television editor in Canada who claims the sensation has helped her address a sleeping disorder. "I've watched hundreds and hundreds of these videos, if not thousands." (See also: Sleep Better With Calming Words)

Ragone is currently producing a film on the topic, "Braingasm," featuring interviews with people who produce these videos on YouTube. Another documentary, "Tingly Sensation," is also in production and has received more than $11,000 in funding through Kickstarter.

At this point, there is no scientific evidence that ASMR is a real thing, though at least one researcher at Dartmouth is exploring the phenomenon. And Ragone said there is some debate among YouTubers about which videos actually trigger ASMR and which offer a more general feeling of relaxation.

Either way, Ragone noted that some ASMR-themed YouTube channels feature tens of thousands of subscribers, with some individual videos notching millions of views. And the comments on YouTube are almost universally positive, with users praising video producers for helping them deal with everything from sleep problems to stress and even depression.

"Generally, the reason people get into these videos is that they come across them accidentally one night on YouTube and realize 'Oh my God, that's that thing I felt, and I didn't know how to describe it,'" Ragone said. "There are people who say, 'I didn't know this was a thing. I've had this my whole life.'"

In general, ASMR enthusiasts have remained something of an underground community, though the phenomenon was the subject of a story on NPR's This American Life earlier this year. (See also: Free Ways to Learn Something New)

Do you think this may be the key to your attempts at relaxation? Here's a look at five of the most popular ASMR producers on YouTube.

Gentlewhispering

Known simply as "Maria" by fans, her channel is highlighted by ear-to-ear whispering using a binaural microphone. (You're supposed to use headphones to get the full effect.) The video below, which features a variety of supposed ASMR triggers, has a whopping 3.2 million views. Also check out the tingly towel-folding tutorial, which has 426,000 views.

"I know some people who say the sound of her voice can set them in a trance," Ragone said.

The WaterWhispers

Known as "Ilse" to the ASMR community, this YouTuber has cranked out more than 200 videos featuring ear-to-ear whispering, nail tapping, and various role-playing scenes. Her most popular video below is more than an hour long and features 11 supposed ASMR triggers, including gum chewing, book scratching, and newspaper page flipping. It has 576,000 views.

ASMRRequests

One of the more prolific YouTubers, known as "Ally" to her fans. Her channel features about two new videos a week, in which she usually taps gently on an object while talking about it in a quiet and deliberate voice. (See the two-hour discussion of "Star Wars," featuring light tapping on a laser disc.)

Her role-playing videos are also popular. The video below has her acting the role of a space-travel agent from the future. It has 907,000 views.

HeatherFeather

HeatherFeather has more than 100 videos, usually featuring her facing the camera in some sort of acting role. She's played a hair stylist, a makeup artist, and even a tattoo consultant. Many of her videos experiment with various "trigger sounds" ranging from hair brushing to chewing gum.

The video below features a 3D microphone and a panning effect with a variety of supposedly "tingly" sounds. It is HeatherFeather's most popular video, with nearly 383,000 views.

EphemeralRift

One of the more popular male ASMR producers and also one of the most creative. His videos feature everything from role-playing to beer drinking, all in an attempt to trigger ASMR in the listener.

See the video below of EphemeralRift discussing a post-apocalyptic world where sugar is unavailable except through a fictional "CandyMan." It is one of his most popular videos, with more than 285,000 views.

Are you an ASMR aficionado or "ASMRtist"? Have you tried (or would you try) ASMR to help you relax? Whisper your experience in comments!

This article is from Tim Lemke of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

20 Free (or Really Cheap) Ways to Relieve Stress

Paul Michael — Mon, 16 Sep 2013 10:36:04 +0000

You've had a hard day; things have happened at every turn that made you think "I'm going back to bed to restart the day. Maybe I won't emerge 'til tomorrow." Of course, you soldier on. But, stressed to the edge of sanity, your patience wears thin. You continue your day with that weight upon your shoulders, chugging expensive coffees and praying for the day to be over already. (See also: Yoga Tricks to Help You Relax)

Stress like this needs to be avoided. Not only is it a rotten way to live, it's also detrimental to your health. It can lead to headaches, depression, and more. Thankfully, there are so many affordable, or even free, solutions out there to help you ease the tension.

1. Take Your Pooch for a Walk

Walking is a great way to relieve stress. And if you own a dog, it's a good excuse to get your mutt out of the house to keep you company. If your dog is on the "chubby" side, you'll be doing your best friend a favor, too. And they'll thank you for it. It's far better than the alternative — sitting on the sofa loading up on ice-cream while your dog does circles on the linoleum. (See also: Review of the Easy Walk Harness for Dogs)

2. Use YouTube to Learn a New Skill

Self improvement makes us feel good. It's also one of the easiest ways to improve self-esteem. YouTube has hundreds of how-to videos on almost every skill or hobby you can imagine (and even some you can't). From learning a musical instrument to crocheting, photography, model-making, or even pottery, you'll find simple, free instructions online. Other sources include Instructables.com, WikiHow, HowCast, and VideoJug.

3. Declutter Your Home

This is a twofer. Not only is decluttering a good way to take your mind off other things, the end result also leaves you feeling less stressed. Most people hate mess, even if they can live with it. So, grab yourself two plastic shopping bags each day, one labeled Trash and the other Donate. Walk around your home and fill them up. The clearer your surfaces, the clearer your mind. Which brings us to number four… (See also: How a Deep Declutter Can Improve Your Life)

4. Meditate

It's not new-age silliness or a passing fad. It's not religious. It's all about self; a spiritual thing that comes from within. We've all heard of meditation and know it's supposed to relieve stress by reconnecting with the present moment and our inner being. If you're unclear about that, you'll know soon. And you'll find plenty of free instruction videos online, including mantras, plus background music if you need a more calming environment.

Remember, this takes practice. It's actually quite hard to sit, clear your thoughts, and return to center. But, it gets easier with time. And by clearing your thoughts, and focusing on your body, you're giving yourself some of the best free medicine there is.

5. Get Everything Down on Paper

Or a white board. Or a tablet. Just choose an outlet for your thoughts and exorcise them. Maybe you are feeling a higher sense of stress than your situation should allow. Quite often, you can become overwhelmed by things that, in retrospect, aren't that stressful after all. It can help to sort your thoughts instead of going over and over them in your head again. Get them out, get them on paper, and get on with your day.

6. Talk to Someone

Whether it's a friend, or a doctor or therapist, don't be afraid to seek help. If you're not sure why you're stressed, visiting a doctor could be an especially good move — your stress may be related to a physical condition, or another kind of imbalance.

7. Take Photos

If you have a Facebook account of your own, or if you visit Instagram or Tumblr, you'll realize that pictures are a wonderful focus on the good things about people's lives. After all, how many people post pictures of themselves looking sad and lonely?

So, adopt this "positive photos" way of life. Soon, you will look at your Facebook or Instagram feed and think, "hey, I'm doing great!" What's more, if you make a conscious effort to take photos, you'll start focusing on great things to photograph. You'll look for the good in everyday life, and find those needles in the haystack. Even when it all looks gloomy, there's a beautiful image to capture.

8. Pet Your Pet

There is scientific evidence that human beings feel less stressed when they are petting a dog, cat, or other animal. Dogs are used to help rehabilitate wounded soldiers, relieve stress in students, and even make dangerous prisoners feel more at ease. If you own a pet, give your companion a little extra love and they'll return it in spades. If you don't, pay a visit to an animal rescue center. You can visit with dogs, cats and other animals, walk them, pet them, and give them some much needed care. It's a win-win situation. You may even find a new friend to bring home.

9. Clean Your Bathroom

Really? Well, it's not pleasant. If it's anything like the bathrooms in my house, where two kids destroy anything they touch, it's more like cleaning up a war zone. BUT, there are a few benefits to this. First, it's a tough job. You're scrubbing, wiping, getting up and down, sometimes on your hands and knees. You don't have much time to think. Put some tunes on and crank them up. When you're done, you'll feel better about the clean bathroom, and you'll feel like you accomplished something.

10. Listen to Music From Memory Lane

We all have music that transports us back to a time or place when things were so much easier (or at least, they seemed easier). For some of us, it's high school. For others, our days being single and carefree, clubbing it and being completely irresponsible. Well, music can actually make you feel those emotions again. Put on some of those classic tunes from times when stress was not in the picture. You'll even start smelling things from times gone by.

11. Rearrange the Furniture

They say a change is as good as a rest. It's also a great way to take your mind off things, and look at the world through new eyes. Or in this case, from a new bedroom or living room.

Rearranging the furniture is exercise, helping you exert energy. It's also really cathartic, giving you a new environment without spending anything more than a little of your time and effort. A rearranged room can make things feel fresh, and with some Feng Shui added in, who knows? You could even improve your finances or your love life.

12. Soak Up Some Rays

A study by Dermatologist Dr. Richard Weller says that the benefits of sunbathing might outweigh the risks involved. The biggest one — low blood pressure. Yes, when the skin is exposed to sunlight it releases a compound called Nitric Oxide into the blood vessels. This helps lower blood pressure, which can assist in relieving stress. And let's not forget that Vitamin D is another benefit of sunbathing, which assists bone growth and boosts the immune system. No matter what, just getting outside is a great way to de-stress. (See also: 50+ Free Ways to Have Fun Outdoors)

13. Concentrate on Your Breathing

It's another form of meditation, but one that doesn't require the same kind of commitment. Whether you're stuck in your cubicle at work, stressing out from another project, or you're at home with the kids who won't stop screaming, you can breathe. In, out; in out.

14. Make Faces in the Mirror

In other words, laugh. Make the time to stop taking life so seriously, even if it's just for a few minutes. Use props. Get some invisible tape out and turn your face into something from an episode of Face Off. It may seem silly (because it is), but even this small departure from reality can make a big difference to your day.

15. Play Like a Kid

How many kids do you know who are stressed out and feeling like life is all too much? Not many, right? Granted, they don't have the pressures and responsibilities of an adult, but they do have something we don't; playtime. From Lego and PlayDoh to jigsaw puzzles and Etch-A-Sketch, there are toys "meant for kids" that are just as fun for big kids to play with. Try it. I keep Lego and other mind-freeing toys in my office. Why should kids have all the fun?

16. Paint. Sketch. Sculpt. Free Your Mind

You don't have to be "good" at art. Just create. You may be surprised at just how much fun you have. When you're done, you could have some timeless memories for your walls.

17. Break Something

We all have some nasty old crockery in the basement or attic. Or some old ornaments that even Goodwill would be skeptical about accepting. Well, instead of throwing them in the trash, get one final use out of them. Find a place you're not going to do any damage, and throw those things down. Break 'em. Smash 'em. Annihilate 'em. If you've got an old baseball bat (and safety glasses and gloves), and something that needs to be "disassembled," get to work. It's amazing how much stress you can relieve.

18. Scream

Let it all out. You can drive to a secluded spot. You can bury your face in a pillow (or three if you scream like a banshee). The benefits of screaming are documented, and yet it's a raw, human response to stress that we have taught ourselves to bury inside. Why? There's no harm in it. You aren't screaming at anyone else. You're just releasing some of the pressure, much like a pressure cooker. And when you're done, and your jaw is tired, and your throat is sore, your head will feel light as a feather.

19. Reduce Sugar and Caffeine Consumption

These stimulants are good at keeping us awake, alert, and energized, but they also fuel our stresses. Did you know that just 15 oz. of coffee (that's a Grande from Starbucks) is enough to raise your epinephrine levels by over 200%? Epinephrine is also known as adrenaline — and that can really pump up your stress levels. Sugar, too, is not your friend. Our bodies often crave sugar when we're stressed, due to a hormone called cortisol. But each too much sugar, you'll crash, gain weight, and have even more to stress about. Dump the coffee and sugary treats.

20. Concentrate on the Good Things

Stress can make us focus on the bad things in life, with blinders on. We don't look at everything that's right in our lives, we just obsess over the bad stuff. One way to get out of this depressing rut is to keep a gratitude journal. A simple $2 composition book is all you need. And every day, you should take the time to write at least one thing you are grateful for in your life. Read it at the end of every week. You'll be amazed at how much you have.

Remember — there are many different ways this has been written, but in short: "Other people do not cause us stress. They merely cause or contribute to a situation, and it's our reaction to that situation that causes stress." Basically…we all have the power to rid our lives of stress.

How do you eliminate stress?

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This article is from Paul Michael of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

6 Ways to Manage Powerful Emotions

Sarah Winfrey — Tue, 19 Mar 2013 10:24:41 +0000

Everyone has an emotion or set of emotions that feel more powerful to them than the rest. When these include the so-called negative emotions — sadness, anger, frustration, pain, etc. — it’s easy to feel entirely engulfed when the emotion comes upon us.

If you’re someone who struggles to cope with these strong feelings, or if the actions you’ve chosen in response to those feelings have not been appropriate, take heart. Learning to respond well to strong feelings isn’t easy, but following these steps can help give you the control you need to choose your responses well. (See also: How to Control Anxiety and Start Enjoying More)

Pause

Even if you can’t get out of whatever situation is causing the strong emotions, you can take a brief pause. Many times, all you need are a few seconds between the onset of the emotion and your response to ensure that you are in control and that you’re not just responding with your first reaction.

Breathe

Everyone says it, but here’s a news flash — they say it because it works! When you’re feeling something that threatens to overwhelm you, take a deep breath. Then take another, and another, and within a few breaths, you will feel better. The feeling probably won’t go away entirely, because strong emotions don’t do that, but you will regain control over yourself.

Most strong feelings initiate an adrenaline response. When you’re pumped full of adrenaline, you’re more likely to take actions that you’ll regret later. Breathing deeply helps counteract that response.

Remind Yourself It’s Temporary

Any feeling, no matter how strong, will eventually dissipate. There will come a time when you are not nearly as upset as you are when the feeling first hits. Reminding yourself of this can help you calm down quickly.

Tell yourself, over and over, "This is a feeling. It will pass." While the offense or situation that caused the feeling will still exist, knowing that you can deal with it after the feeling dissipates will help you regain a sense of power in the situation.

Get Yourself Alone

If at all possible, find some way to be alone before you have to respond to the situation. If this won’t work in your situation, then take some time to be alone afterwards. Being alone will give you some time and space to process what happened, why it upset you so much, and what you can do to respond to the situation (or whether you responded the way you’d like to respond).

Let It Out

If you need to, find some way to get the strong emotion out of you. For some people, breathing deeply achieves this. Others, though, will want to hit or kick something (if this is you, invest in a punching bag, please!), yell, cry, or talk to a friend. The important thing is that you learn what works for you and that you apply it.

Getting a feeling out not only means that you don’t have to keep feeling it, but it also means that you won’t carry it around. Unexpressed feelings can fester inside a person, leaving them tired and, sometimes, bitter and difficult. Get your feelings out, and move on.

Choose Your Actions

Once your feelings are out, or managed as best you can in the situation, choose how you want to respond to whatever caused the powerful emotion in the first place. Remember, your emotion and your action are always two separate things. Just because you’re feeling a certain way does not mean that you have to respond with a certain action. You’re in the driver’s seat, and so you can choose the response that is most helpful in your particular situation.

In nearly every circumstance, calmer is better. The more you can remain calm in the face of your strong emotion, the more appropriate and effective your response will be. You can communicate strong emotions calmly, which gives the other person the chance to respond in kind.

When you’ve chosen your action, follow through with it. Seeing positive results from this will help you choose to manage your emotions and choose your responses next time, too.

How do you manage your strong emotions?

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This article is from Sarah Winfrey of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

When Multitasking Can Work

Thursday Bram — Tue, 12 Mar 2013 10:36:30 +0000

It's not news by now that multitasking is not really a useful strategy to get more done. If you’re working on a task that needs your attention, the task will suffer if you try to share your focus with another task. But there are some situations when multitasking can make sense. (See also: The Fallacy of Multitasking)

Finding those situations requires taking a broader look at what multitasking is.

Filling Empty Task Downtime

Literally doing two things at once won't work well, but there are plenty of situations where you can set yourself up to accomplish a lot during the downtime a particular task requires.

Consider what it takes to do the laundry with the help of modern appliances. You’ll need to sort your clothes and put them in the washing machine. Then you’ve got a big chunk of time before you need to move those clothes to the dryer. You’ve got another chunk of time there, until you can take the clothes out of the dryer, and, if you’re on top of things, fold those clothes. Planning your day to make full use of the time you have to wait to complete other tasks is a more practical approach to multitasking.

Know Your Schedule

In order to find those pockets of time when you can accomplish more than just watching the minutes tick by on the clock, you’ll need to know what it’s going to take to actually do the tasks on your to-do list. If you don’t have both an understanding of when you’ll have downtime and what you need to accomplish, you can’t put together the puzzle of what you can do when. It’s like having a bunch of puzzle pieces with no idea of what the final product should look like.

You won’t always be able to fill every hole in your calendar ahead of time. But as you’re more aware of how you spend your time, you can start looking for opportunities to do a little more. It’s not a bad idea to keep your task list with you at all times, particularly if you can note items that you can do quickly, while you’re waiting. Knowing the difference between what you can do in 10 minutes and what will take longer is an important step. Otherwise, you can spend the entire time you have available trying to figure out what you can accomplish in that slot.

Don’t Take It Too Far

You can accomplish a lot in the time you spend talking to your friends when hanging out. But that doesn’t mean that you should. You shouldn’t fight to fill every moment of your day with work. It’s easy to get caught up in things, especially considering that many of us have smartphones in our pockets full of things we could be doing right now. However, most of us know when we really ought to be paying attention to the people we’re with.

It’s harder to make a decision to not try to cram in another task when we need some downtime. Just the same, though, it’s OK to just sit quietly and think, sometimes. There are days that the best use of your time while waiting for the laundry to run is relaxing with a book or even a nap. That’s perfectly fine.

Find a combination that works for you. Multitask when you’ve got downtime during specific tasks and need to accomplish more, but don’t be afraid to choose to do nothing.

What strategies are you using to fill your downtime with productive action (or quality relaxation)?

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This article is from Thursday Bram of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

8 Simple Ways to Clear Your Mind

POPSUGAR Smart Living — Mon, 04 Mar 2013 10:48:31 +0000

There are days where you can't seem to free your mind from all your woes. Figuring out how to unravel a busy mind can create an even bigger challenge. The brain is an amazing thing, and sometimes simply tricking it into thinking it is serene and clear is the only way to unwind and recharge. During high-stress moments or while accomplishing basic tasks, here are a few tricks and tips for clearing your mind, paving the way for a great day full of smart decisions.

1. Write It Out

When you're flustered, spend a few minutes free-writing about your problems, which may help release them from your mind. Putting your concerns to paper helps your brain work through your problems, clearing thoughts and allowing you to move on. And once you're done writing, close the journal, keeping your thoughts tucked away in the pages, and not in your brain.

2. Get Some Fresh Air

A simple change of scenery helps clear the mind and refresh the brain. Go for a long walk or sit outside and take a few deep breaths. Breathing slowly and mindfully activates the brain to release neurohormones that inhibit stress-producing hormones and trigger a relaxation response in the body.

3. Get Distracted

When your brain's in overdrive, give it something different to think about. Play a game, read a book, or watch a movie. While you are taking a vacation from your pressing thoughts, you brain just might come up with some fresh ideas, giving you a new perspective on your problems.

4. Clean Your House

When you can't turn off your brain, put your body to work and clean your house. While you're scrubbing the tub, imagine cleaning out your brain, removing each thought that's bothering you one at a time. By the time your house is sparkling clean, your brain will be wonderfully clear too.

5. Smell the Flowers

That's right — take a break and smell the flowers. Stop being so hard on yourself, and snap out of it. Sometimes simply telling yourself that you've had enough stress and anxious thoughts tricks the brain into turning off. Stay positive, give yourself a quick pep talk, and before you know it, your brain will be clear.

6. Think About It

Meditate on what's bothering you, imagining working out your problems step by step. Project yourself into the future, to a moment where you are happy and calm, and then work backward, figuring out what happens along the path to serenity.

7. Don't Worry About Time

When a busy brain is keeping you up all night, don't worry about time. Unplug the clock, set an alarm somewhere else in your house, safeguard so you won't be late for work, and relax. This way, losing sleep doesn't top the list of things making your brain busy.

8. Share Away

Clear the air by talking it out with a good friend. Call someone who's willing to lend a good listening ear, and share every thought that's bugging you. Along with sharing, chatting with a friend may offer new ideas for solving problems. Don't forget to return the favor in the near future to your attentive confidant.

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Between managing work, family, friends, and more, it's easy to get overwhelmed and stressed out. Instead, take a moment to relax with one of these suggestions.

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25 Ways to Take Five Minutes for Yourself

Ashley Watson — Thu, 25 Oct 2012 10:36:34 +0000

Taking time for yourself may seem impossible if you're the type of person who packs your daily schedule, or if you tend to overcommit your time. Even taking a five-minute break seems unrealistic to parents and those of us with busy lifestyles. But there may be ways to take a time out for yourself that you haven't thought of, or it may just take a little more dedication to self-care to get those extra few moments to yourself. (See also: 21 Frugal Ways to Reward Yourself Right Now)

Whether you're at the office or at home, making sure you get some alone time is an important part of emotional well-being and maintaining balance in your life. Here are some suggestions for ways to ensure that you get at least five minutes focusing on yourself. While some of these are purely for fun, others are more practical ways to snag some time to yourself and accomplish those little tasks you've been putting off.

1. Take Fresh-Air Breaks at Work

Take a five minute break from your computer and walk around the building, or just go outside to get some fresh air. If you work at a computer all day, it is important to take regular breaks from the screen. Screen breaks not only help save your eyesight and prevent headaches, but they can also promote productivity. For more reasons to take five and go for a walk, check out Paul's article on the benefits of walking.

2. Make Yourself a Cup of Tea

Whether you're an herbal tea drinker or a green tea fan, taking time to slow brew a cup of tea is a great way to get an extra five minutes of quiet solitude. Five minutes is a good average seeping time for most types of tea. In the winter, take the prevention route by brewing echinacea or ginger tea.

3. Five-Minute Meditation

Normally I'm one of those people who cannot clear my head when I meditate, but recently a friend and meditation guru introduced me to a method that really worked for me. Pick a phrase or mantra that is meaningful to you. Set a timer, close your eyes, and repeat the words silently in your head for five minutes. If you can't think of a phrase, try repeating something that you are thankful for.

4. Write a Thank You Note

Speaking of being thankful, writing a thank you note to someone is a great way to show your gratitude and sharpen your letter-writing skills at the same time, and it doesn't have to be something specific. It's a small gesture, but a simple thank you goes a long way.

5. Start Your Bucket List

Five minutes may not be enough time to write down all the things you'd like to do in your life, but you can at least get your bucket list started. Set a timer and just start writing. Don't worry about making your list extravagant. Taking five to dream about the places you'd like to travel or goals you want to set for yourself can also be a good way to look back on everything you've accomplished.

6. Make a Flower Arrangement

Even if you don't consider yourself a creative person, you'd be surprised at how relaxing it is to make a simple flower arrangement or centerpiece for your dining room or kitchen table. You don't even need flowers for a centerpiece. Pine cones, fruit, or any materials you find around the house or in your yard can also work.

7. Read a Short Article About Something You Are Interested In

Reading has lost much of its allure now that there's a wealth of television and film that can be watched instantly online. Taking five minutes to read an article or blog post about one of your interests is one way to sharpen reading skills and engage with the world around you while taking a few moments of solitude.

8. Five-Minute Stretches

There are plenty of stretches you can do to help maintain flexibility and prevent sore muscles, even if you only take five minutes to stand up and stretch at the office. Check out Meg's article, 10 Exercises to Do at Work That Don't Make You Look Silly, for more ideas on ways to get exercise during short breaks at work.

9. Call a Time Out for Yourself

This is a great one for parents. Instead of calling a time out for the kids, call an official time out for yourself. Take a few moments and let someone else watch the kids while you go to your room to meditate, stretch, or just sit in silence. No matter where you take your time out, try to find somewhere quiet.

10. Quick Foot Soak

Give your feet a rest with a five-minute foot soak in the tub or a water basin. Soaking in bath salts is an excellent way to take some time to yourself, relax, and ease tired feet. You don't need to buy expensive salts. A cup of Epsom salt will work fine, or for added relaxation and aromatherapy, you can sprinkle in dried herbs such as lavender or chamomile.

11. Walk the Dog

Taking the dog for a quick walk by yourself is another way to get away from the family or coworkers for five minutes. If you work in a dog-friendly office, let your coworkers take turns with walking your dog; it's a great way to give your dog some extra exercise and promote a healthy work environment.

12. Breathing Exercises

Like stretching, doing a few simple breathing exercises or taking a few long, deep breaths can help ease tension and give you some down time. For more ideas, read Sasha's breathing tip in her article, Super Solid Yoga Tricks to Help You Relax.

13. Start a Budget

While this may not be the most relaxing way to spend five minutes for yourself, it is a practical way to get some alone time and initiate a more financially responsible lifestyle. If you aren't sure how to get started, look at David's post, 8 Tips for Improving or Starting a Budget.

14. Plan a Vacation or Weekend Getaway

You may not be able to plan all the details of your next vacation or weekend getaway in five minutes, but you can definitely get started. Like the bucket list, just start writing down your ideas.

15. Call an Old Friend

With social media and all the communication technology available today, some people rarely make a phone call to catch up with an old friend. Of course, it may turn into more than five minutes, but it's a way to connect with an old friend with more than just posting something on a Facebook wall.

16. Do Some Online Bargain Shopping

If you're a regular Wise Bread reader, you are probably a frugal shopper. Take five minutes to compare prices and find great deals on an item on your shopping list.

17. Start a Blog

Ever wanted to start a blog but didn't think you had the time? Now's your chance. It takes about five minutes to set up a basic account for a blog. I find that WordPress is one of the more user-friendly blog sites, and you can always go back and change your design or add photos and a bio. Why not get started now?

18. Take a Quick Bike Ride

Like walking, riding a bike is a great way to get exercise and time for yourself. Cycling is also ideal for people who have knee or lower back problems.

19. Build a Fire

This one may not be for everyone, but I love building fires whenever I visit friends who own a wood-burning stove or fireplace. Getting up early to start the first fire gives you some time to yourself before everyone else wakes up, and it's also practical. If you don't own a fireplace, you can always get up early to start that first pot of coffee.

20. Eat a Piece of Chocolate

This one is purely for indulgence. I don't know if all the claims about the benefits of dark chocolate are true, but antioxidants or not, I can't think of anyone who doesn't love sitting down and enjoying a piece of chocolate.

21. Drink a Glass of Water

Hydration is important whether you are at work, home, or school. Most people don't realize that they aren't drinking enough water. The standard goal is to aim for 64 ounces of water a day. Take five minutes to make sure you get in another eight ounces today.

22. Make Breakfast for Yourself

I'm a firm believer that breakfast is the most important meal of the day. Make something you've never tried before or that you normally wouldn't eat because you don't have time. You can make eggs and toast in about five minutes.

23. Blow Bubbles

On a recent vacation, I happened to notice a bubble machine in a second-story window of a busy square. Watching the bubbles float down to the ground was so peaceful that I decided to buy some the next time I see them at a store. Indulge the kid inside and get a bottle for yourself.

24. Paint Your Toenails

Normally, I don't take the time to paint my toenails, but I find that it can be as relaxing and meditative as painting a picture or room. It's also less time-consuming and a little cheaper. If you just aren't into that kind of thing, get a watercolor kit or stain a piece of furniture.

25. Take a Five-Minute Nap

There's a lot to be said for the power nap. I find that when I'm exhausted, even a five-minute nap can be refreshing and provide an excellent opportunity to get some alone time.

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This article is from Ashley Watson of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread: