Progressive Muscle Relaxation
A simple and easy way to release tension and relax.
Listen to this video to learn the practice of progressive muscle relaxation
Breathing Exercises for Relaxation
Watch: Dr. Andrew Weil teach the 4-7-8 breathing technique to reduce stress
Learn about Mindfulness
Watch: Jon Kabat-Zin, who developed the mindfulness based stress reduction program (MBSR), and started the wave of mindfullness reseach in the 1970s.
Learn the Body Scan
Go to this link to learn the body scan with Jon Kabat-Zin
How to Start a Gratitude Journal
We are learning more about the positive effects of gratitude, such as its ability to reduce stress and increase overall wellbeing, from the promising new research that is being published.
Learn about Brother David, survivor of the Nazi occupation, whose mission is to teach about the power of being grateful.
Watch: A Good Day, with Brother David to learn about the importance of being grateful.
Watch: Brother David on Ted Talks about gratefullness and the human desire to be happy.
Take Your Shoes Off (aka Earthing)
Grounding to the Earth’s electrical energy can have healing benefits. Scientific research over more than a decade indicates that your body can be protected and helped—and that you feel better—when you electrically reconnect to the Earth. That is, when you are grounded.
When you are electrically grounded, you feel:
- Less tense
- Less stressed
Read more about this fascinating research on The Chopra Center
Move Your Body
Whether it is going for a walk, dancing in your home, or learning the ancient practice of yoga, we know that moving our bodies improves our mental health and overall well-being.
Huffpost article: 9 Great Yoga YouTube channels
Watch: Qigong practice
There is quite a bit of research to support the health benefits of being in nature and physical activity but many of us know this intuitively.
Cornell reported that as little as 10 minutes a day in nature helps students elvate their moods and feel less stressed out. Read more here.
Nature Improves Psychological Well-Being (from Positive Psychology)
- Recent investigations revealed that being outdoor reduces stress by lowering the stress hormone cortisol. Besides that, it also makes us immune to allied problems like hypertension and tachycardia (Lee J, 2011).
- Nature walks and other outdoor activities build attention and focus (Hartig, 1991). There are pieces of evidence that indicate strong environmental connections to be related to better performance, heightened concentration, and reduced chances of developing Attention Deficit Disorder.
- A study at the University of Kansas found that spending more time outdoors and less time with our electronic devices can increase our problem-solving skills and improve creative abilities.
Get creative with watercolor, play with clay or pastels. Being creative helps us get into the present moment and relax.
Listen to Calming Music
These days we have access to thousands of songs, so find music that helps you relax. Play music in your home to create a calm atmosphere, or before you go to sleep.
Watch comedies on TV. Humor is a powerful way to reduce stress and improve our mood.
Learn about Self-Compassion
Self Compassion, according to Dr. Kristin Neff, self-compassion researcher, has three main elements:
- Self-kindness or having the ability to refrain from harsh criticism.
- The ability to recognize your own humanity or the fact that each of us is imperfect and each of us experiences pain.
- The ability to maintain a sense of mindfulness or non-biased awareness of experiences, even if they are painful.
Access Dr. Neff's guided meditations and exercises to learn more.
5 Self-Care Practices for Every Area of Your Life
Keys to Well-Being