Soothing stress and taming tension does not have to be complicated. Often, the more complicated one makes it, the less effective the intervention is. One does not have to meditate for long periods of time or abandon all responsibilities and commitments in order to obtain a positive energy balance and peace of mind. Outlined below are four strategies one can employ at specific times of the day to cultivate relaxed energy.

The morning rush:

People often sleep in as late as possible, then scramble to get ready and organized for the day. This leaves the mind frazzled for hours. To cultivate a more relaxed and steady morning routine, one which will start the day in a calm and confident manner, set aside ample time to prepare for the day. Add an extra 10 minutes onto the chosen awakening time and perform the following exercise:

  • Find a quiet spot at home. Sit in a comfortable and confident posture; on the floor or in furniture is fine. Begin to take slow, deep breaths; become aware of the sensations of breathing. After a few breaths, let the mind bring to light what its top concerns are for the day. The major concerns will be the most frequent and prevalent thoughts one experiences while sitting still. Write down the major concerns on paper, then brainstorm one small step, if anything, that can be taken to ease the concern, solve the problem, or achieve the goal. If no steps can be taken, choose to rest in the peace of mind knowing that it is out of personal control and must be trusted to the universe.

Driving:

Whether in a rush because one is running late, or simply tense for other reasons, people tend to drive aggressively and at high speeds. This only fuels tension in the mind and body. Choose to make a conscious effort to drive no faster than the speed limit. This literally forces one to slow down, which will help aid relaxation. Additionally, look for opportunities to be gracious to other drivers. This helps foster a mindset of compassion and cooperation.

The midday hustle:

It is exceptionally difficult to stay completely aware of mind states, thoughts, and emotions throughout the entire day. Even if one starts the day off with a steady and calm demeanor, the best intentions can be derailed by a day full of activities and unexpected events. Whenever one does regain awareness of the potential stressors in their environment and how they are reacting to them, this simple exercise is helpful:

  • Stop all activities, both mental and physical, and take a look at the surroundings for a moment. Then turn attention inward, and take three slow, deep breaths. Focus awareness on the sensation of the breaths. After the breaths, continue whatever activity was being performed.

Winding down:

Whether the day was stressful on physical, mental, or emotional levels, people tend to carry tension with them all the way into bed, where the mind continues to worry even though the body begs for rest. To aid in unwinding from a long day and ensuring a restful night’s sleep, commit to the following exercise:

  • Choose to go out for a leisurely stroll outdoors, preferably near home so as not to have to drive to the destination. Physically, the aim is not to achieve an aerobic workout. Mentally, the intent is not to figure out the concerns of the mind. Dress comfortably for the weather. Walk at a relaxed pace and become aware of the environment. Do not focus on directing thoughts. Let thoughts and emotions come and go as they please. One may choose to bring along a phone or a small writing pad in order to record pertinent thoughts that arise during the walk, although, as stated above, the intent is not to solve all of the concerns of the mind. Any length of time is better than none; a minimum of 15 minutes may be required to get the full benefits of this exercise.

Keep in mind that these ideas are from a single perspective. Each person responds to life differently and may find that they require different techniques for their own stressors. Try out these exercises to see if they may be a good fit for your lifestyle. Incorporate the ones that benefit you, forget about the ones that do not. Be sure to give each a fair chance, though, before dismissing it.

Additionally, take time to brainstorm what personally helps you feel relaxed and content. You may choose to think about how you handled past events in healthy ways, or you may choose to take an idealistic viewpoint and try a new technique that you think may help you relax when stressful situations arise.

When all else fails, remember that you are reading this on the internet. If you have internet access, you most likely live in an environment where all of your basic needs are being met and opportunities for growth are available. That should be enough to bring a smile to anyone’s face. If it is not, I would encourage you to explore why you are choosing to live in pessimism and negativity when optimistic and positive mindsets are just as easily available. Believe in your own competency, for none other will for you.