Four Secret Tactics to Get Rid of Stress

By Nicky VanValkenburgh

Without a doubt, stress can cause serious problems in our relationships, work and health. Once you're aware of the telltale signs of stress, you can instantly turn things around using these four secret tactics.

1. Deep breathing. Take a slow, deep breath thorugh your nose. Hold for the count of ten. Exhale slowly, releasing the air through your mouth. If possible, do this ten times.

Deep breathing can be done anywhere, whether you’re stuck in traffic or sitting at your desk. It is effective because it triggers a relaxation response. The body becomes calm as tension is released. Your mind becomes more alert and focused. Deep breathing also reduces the intensity of your physical response to stress.

2. Take a break! If you’re dealing with a stressful person, situation or circumstances, it is wise to distant yourself for a while. If possible, leave the room and get away. You need to rest and recharge before you encounter your “stressor” again. Dr. Leonard Coldwell, a stress reduction expert from Germany, often talks about rubbing your hand against a table, and how you could do this forever if you took breaks. Of course, if you didn’t take a break, your hand would eventually bleed. If you continued to rub your hand against the table, you’d probably be seriously wounded. The point is that taking breaks provide energy, which allow the body to recuperate. Whenever you’re stressed, taking a break is like recharging your batteries.

3. Visualization. If you can’t walk away and physically leave, the next best thing is mental escape. Picture yourself at the beach, near a waterfall, or in the snowy mountains. Any place that triggers relaxed, peaceful and content feelings is a good place for a mental vacation.

When visualizing your relaxing place, try to imagine it as fully as possible. Use all five senses. What do you see? Does it smell? What do you hear? Can you feel it? Can you taste it? Gradually allow yourself to return to the real world.

Going on a “mental vacation” is almost like physically leaving your surroundings. It will give you the energy you need to respond to stress in a cool, calm and collected manner.

Another type of visualization involves a mental dress rehearsal. Instead of visualizing a relaxing scene, mentally rehearse a situation that is causing your stress. Picture yourself talking with your troubled boss or coworker, (or whatever it is that stresses you out.) See yourself responding in a cool, confident and relaxed manner. Perhaps in reality, you became jittery and uptight. Now see yourself responding the way you’d like to. Are there certain tasks or sitautions which are difficult for you? Imagine yourself successfully completing these tasks. Visualize yourself as calm and in control. This type of mental rehearsal can help you change your approach, feelings and attitude.

4. Progressive Relaxation. This technique works by tensing and relaxing various parts and muscles of your body, one group at a time. You may imagine that you're at the beach, as warm sunlight warms and relaxes your feet, knees, legs, etc.—all the way up to your head. Every muscle in your body becomes relaxed, one group at a time.

Once you learn to relax the individual parts of your body, you can eventually relax your entire body at will. With practice and time, you will learn to identify tension signals in your body and relax instantly (as if on auto-pilot) whenever you need it. By mastering Progressive Relaxation, you learn to focus your awareness on the internal mechanisms that control the physical and mental stress relievers of the central nervous system.

Sounds great, but this is too much work!

If all of this sounds like a lot of work, try The ALERT brain training system. It combines the four “secret tactics” for stress reduction (deep breathing, taking breaks, visualization and progressive relaxation) into a fast, easy and powerful system for recovery and rejuvenation. It takes just 22 minutes a day, you'll get results faster than you ever thought possible.

My life is hectic, and I just don’t have time!

Don’t have the time? Some folks set their alarm clocks to use the ALERT first thing in the morning. You don’t even need to get out of bed. Just put on your headphones, eyeglasses, turn on your control box, and close your eyes. What could be simplier than that? Put the ALERT's life-changing system to the test, and you’ll be amazed at the permanent positive results that occur in every area of your life.

Your mind and body has the power to heal itself. All you need is the tools to make this a part of your everyday routine. The ALERT is a convenient way to get on the road to less stress.

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