Stress is everywhere. From the office, to the commute home, and yes, even your family can cause stress. When we are stressed, we are more likely to be crabby, irritable, to lash out at others around us, or even to get physically ill! Your emotional state contributes to your physical health, and vice versa. To get the most out of your life and connect genuinely with those you love most, consider reducing your stress with some easy stress busters! We share these with our clients who come for a massage in Sparta so they can be used in between expert massage sessions. Here are our favorites!

Deep breathing. For this activity, all you need is two minutes and the ability to count! Start with “square” breathing, breathing in for 5 seconds, resting for 5 seconds, exhaling for 5 seconds, and then resting for 5 more seconds. Repeat 6 times for a full two minutes and notice how calm you feel.

Guided imagery. This one is fun to do with a guided video or audio track, but you can guide yourself toward your own peaceful imagery! Start by imagining a peaceful place, and slowly fill that imagination out with more and more details. Are you relaxing at the beach? Can you smell the soft salt air? What about the wind—it’s calm, so it is nice and cooling without being chilly. Are there birds in your calm environment? Right, far away and quiet, but beautiful to look at. You might want to set a timer, because just thinking about this relaxing location can sweep you away!

Mindfulness. Similar to the imagery exercise, practice spending two minutes focusing on what is immediately around you. You can focus on a specific object, like your coffee cup, or on your senses, figuring out what you can see, hear, smell, taste, and touch. This works by giving your mind something “present” to focus on instead of being anxious about what’s coming next.

Gratitude. This is a fun activity for those times when everyone seems out to annoy you! Spend two minutes listing (on paper or just in your head) all the things you have to be grateful for. If you’re stuck, try thinking about the things you take for granted: many people take physical or mental health, access to clean food and water, a fair government, and many other “basics” for granted, but these are all things that many people in the world do not have!

While these two-minute stress busters can help, some people find that they need to dedicate more time to their health and wellness. If so, consider purchasing a wellness package from Essential Massage Therapy in NJ! We’ve helped many clients to find balance and feel better in all areas of their lives. To learn more, contact Essential Massage Therapy at 973-729-2400.