Anxiety Daily Check-In point #8

“10 Ways to Relax That Require 10 Minutes or Less

Hey

Ron here...

While it would be nice to just take a long vacation or check out of work each day for a few hours, most of us have limited time and opportunities to relax. However, we usually do have 10 minutes here and there throughout the day.

There are several ways you can relax in just 10 minutes or less. Do this a few times a day, and you’ll find that you might not need that long vacation.

Use these methods to relax in as little as 10 minutes:

1. Meditate. The benefits of meditating are many. It’s incredibly popular right now but has been around for thousands of years. Experts often claim that even just one minute of meditation per hour is enough to gain benefits.

2. Control your breath. Your breath is one of the few parts of your physiology you can control. Slower, deeper, breaths will help you to relax. Focus on the feeling of your breath passing through your mouth or nostrils. Count your breaths if you find that helps.

3. Visualize a peaceful scene. Our moods follow our thoughts. Think about something pleasant, and you can expect to experience a more enjoyable mood.

4. Spend time with your pet. Pets are a blessing. They require little and ask for even less. They’re always happy to see you. Cuddle up with your pet and notice how much better you feel. Your pet will love the extra attention, too. Don’t have a pet? Borrow a friend’s pet.

5. Talk to a friend. Call up a friend, or even better, have a face to face. A few minutes spent chatting with a trusted confidant can do wonders for your stress levels. You’ll also be maintaining your relationships.

6. Take a short walk. A long walk is even better, but if you only have 10 minutes, a short walk can help a lot if you’re feeling stressed. Pay close attention to your surroundings while you walk. It will keep your mind off your challenges for a few minutes.

7. Listen to music. Music has an amazing ability to alter one’s mood. Think of a few songs that will put you in a mood you’d rather feel. Listen away! If you don’t happen to have those songs available at the moment, YouTube has just about every song available for free.

8. Chew gum. Chewing gum has been shown to be an effective reducer of cortisol, the primary stress hormone. Many people like to blow bubbles, too. You can lower your stress and amuse yourself at the same time.

9. Sit outside in the sun. Relax for a few minutes on a nice day and enjoy the sun. The warmth on your body can be a great mood booster, and you’ll get a nice dose of vitamin D, too.

10. Write down everything that worries you. One way to be less stressed and anxious is to write down everything that’s bothering you. Get it out of your system and down on paper. By externalizing it, you’ll often find that things aren’t quite as bad as you thought.

If you’re regularly feeling stressed, it’s important to do something about it. Not only is it miserable to feel stressed all the time, but it’s terrible for your health.

If you want to relax, make time for it each day. Ten minutes can be enough to take the edge off your stress levels. Don’t allow 10 minutes to go to waste. Use them to relax!

Ronald Smith
Rare Disease Story Shirt”

Sent from my iPhone using Tapatalk

A few weeks ago I had severe anxiety for a few days. It was after getting out of the hospital. I got a prescription for Ativan from an MD. That blew over, and I don't take the Ativan now. I don'f feel anxious in that acute, real uncomfortable way.

However, I am worried about being exposed to COVID. So I don't hardly leave my apartment. I get groceries. That's about it. When I hear stuff on TV about how contagious Variant D is, I worry that I'm not being careful enough. Mainly I worry that this threat is never going away. I think I'll be hiding from COVID in my apartment for the rest of my life.

I am worried about a task I have to complete today. I think I will take a Klonopin so that I don't feel as anxious about it.

Had some major anxiety I haven’t had in a long while ☹️☹️☹️ Now that I think about it, I did have lots of sugar with my lunch today. 🙁

That had to be it…always messes me up 🙁☹️

I'm anxious about going back to bed.

not much anxiety.

meant to get a follow-up call today from my discharge from hospital, but everything is okay, so it shouldn't be too bad

I’m kind of anxious right now. It’s masking itself as nausea. I didn’t eat anything unusual today so that’s why I am assuming it’s just anxiety. Probably about therapy Tomorrow afternoon. Therapy is usually the place that makes me the least anxious. At least for the past 1.5 months. But tomorrow might be different.

But I didn’t watch the news at all and everyone I saw was wearing masks. So that’s good.

No anxiety.
Just depression.

I was shaking a bit today because I was nervous. I probably had about 300mil of caffeine because those zero sugar Pepsi products have a ton of caffeine and I had 3 of them. But I only took my 3 Valium. I swear the more caffeine I drink the less my anxiety is and I can manage with just 3 Valium. But when I don’t drink a lot of caffeine my anxiety is bad and then it’s like a 4-5 Valium day.

I've been very anxious today.

I keep having these racing thoughts about anxiety provoking things and they are making me anxious. I have songs stuck in my head and then I’ll think of Jr. High. Then I’ll think of therapy. Then I’ll think of an old job. Then I’ll go back to the song. I’m all over the place and I can’t tell if it’s situational anxiety or caffeine related anxiety. I know I’m very nauseated right now so I think I need a zofran. That can also often help with my anxiety if it’s nausea related.

Feeling anxious this morning, like I can't get my mind to stop racing. Too many worries in my head!

My anxiety was tough after 9. I think I know what caused it. I took a 4th Valium half an hour ago which I haven’t done in awhile. And I didn’t read today since my book is pretty scary. I’ve been losing weight but I don’t feel like I look any better then I did before the 24 pound weight loss. This may be me just going crazy but I feel like I look wider. And maybe it’s just my weight shifting like it’s supposed to. But I feel bigger even as I lose more weight and start getting into smaller sizes.

I don’t know. Right now I just feel like I’m gonna majorly freak out because of my anxiety.

I wish I had some lighter reading material but all my lighter stuff I need for after my surgery.

I felt pretty calm most of the day.

Woke up an hour ago with really bad anxiety. I still feel it in my body, but I want to avoid taking klonopin since it is early, and it makes me tired a lot. I do have a few stressors that are on my mind where maybe things can get better in a few weeks. But when one issue subsides, it seems there's always something else. If I can be free from all this excessive worry, things would be so much different. Sometimes I just want to give up. I feel the anxiety in my body and almost feel as if I am shaking. I bet this is why I am losing weight.

Not very good right now.

I'm a little anxious right now. It's time for me to go to the pharmacy and pick up a script. I'm nervous about having to leave the house and everything that goes with it.

I haven’t had a full blown meltdown yet today. Just some minor anxiety here and there. Mostly geared towards my therapist and the book I’m reading. I did ok with my 3 valium. I don’t feel the need to take a 4th. But I for sure need more Tylenol. I made it to the store to look for some tea. I didn’t find any that I wanted and then I got nervous suddenly and hurried out. I’m not sure at this point what’s making me nervous when I leave my house. I’ve been ok with Covid this whole time. I have the vaccine and a good mask. I don’t know why the stores have been so anxiety provoking. I can handle gas stations just fine.

It’s quite a struggle….☹️ Even at 8 months sober ☹️

I'm a little anxious cause it's getting late in the day. I don't know what I will do with myself.

I do have anxiety but not as bad at the moment as other times.

I’ve had enough caffeine to kill a horse. And I’ve taken 4 Valium. But I don’t really feel any anxiety. And maybe that’s just because of the 4 Valium. But I haven’t had that feeling of dread all day that I’ve been getting. I’ve had the TV on something light most of the day and I’ve avoided the news. I haven’t given therapy much of a thought today either. Although heading to my old state on Tuesday has given me some vibes about my transference therapist. But I haven’t been dwelling on it consciously.

I feel pretty calm at the moment.

My anxiety is throughout my system. I keep wishing that I will start feeling stronger, less afraid, soon. So many things are painful & threatening. I keep trying to start over with fresh thoughts everyday. I do believe in tomorrow. Thank you, Tomorrow.

I'm feeling stressed and depressed. I just took a Klonopin. I hope that helps my mood.