Women and Children's Horizons

“Stressed? Yes, I am stressed. I know I need to make changes, but right now, in the middle of everything going on in my life, how can I do that?! What can I do in less than 3 minutes that will make a difference?”

Well, believe it or not, there are things that you can do, in very little time, that can make a difference in your life, the lives of your kids or others around you, and your health!

1. Play that funky music – Yes, we all have music that makes us feel good. I will admit that one of mine is from that old 1980's TV show “The Greatest American Hero”. Cheesy show, yes, but I can hear that song in my head - “Believe it or not, I'm walking on air...”

• What's your song(s)? Do you play them to help lift your spirits?
• Play them loud in the car when no one is around and sing out loud!
• And did you know? - A review of 23 studies found that listening to music could decrease blood pressure, heart rate and anxiety levels.

Challenge: For those that want to challenge yourself, play that music and actually dance around your house. If you have young children, they will probably love it and join in. If you have teenagers, they will wish they weren't related to you; but, they probably wish that anyway!

2. Peel an orange – yes, it can be that simple. Peeling an orange releases linalool, a compound shown to help lower stress. Or, have the kids peel the orange while you start dinner. They get a healthy snack until dinner is ready and you can all benefit!

3. Take a deep breath – Yes, it can be that simple. Stop what you are doing for 10 seconds, closing your eyes may help, and take in a full breath. Let your belly expand and your shoulders stay down and relaxed while you inhale. Then, slowly exhale, pulling your belly in and feeling negativity flow out of you.

Challenge – Take a full 30 seconds or a minute for several deep, re-energizing breaths. You can even set the alarm on your phone or computer to remind you to take 3 full breaths 4 times a day. That's only about 2 minutes total. :)

4. Laugh! - Yes, finding a way to incorporate laughter into your day will do so many things to help you. It increases oxygen flow, decreases your pulse rate, and releases endorphins which are nature's feel-good pain-killer.

Once you start feeling better, then you can think about fitting in 10 minutes of stretching after work or even a 45 minute yoga class. But for NOW, find things you can do in your life, sprinkled throughout the day.

Written by: Shawna Burns Freels, MA holds a Master's degree in Clinical Psychology from the Illinois School of Professional Psychology in Chicago, IL. She is also a licensed massage therapist with over 20 years experience. Shawna specializes in Myofascial Release therapy and has trained extensively with John Barnes, the creator of Myofascial Release. Shawna has been asked to speak to numerous groups across the state about reducing the effects of stress. Shawna is the owner and director of Radiant Path Wellness, providing natural healing in Bristol, WI. shawna@radiant-path.org