4 Simple Techniques to Remove Stress

"I'm so stressed!"

"I'm fed up of my job!"

"What is going to happen in the future?!"

Are you familiar with any of the above-mentioned statements? More importantly, have you used any of these in your life?

Well, you must have used at least one, if not all, of these, at some point in your lives.

What do we mean by the term 'stress'?

Technically, there are two types of stress, namely, 'eustress' and 'distress'.

Eustress, or the 'good' stress is the minimal amount of stress that we require in order to complete a task, successfully. But, when we let ourselves become susceptible to more amounts of stress than is required, that creates a possibility of us declining towards the other kind of stress.

As a psychologist, I meet people on a daily basis, who say, "Tarun, I'm so stressed, I don't know what I'm going to do!"

Upon asking them the reason of their stress, they give me one or more of the following reasons:-

• Job
• Career
• Exams
• Relationship
• Political reasons
• News
• Child's exams
• Daughter's wedding ... and many more.

If we scroll through the feed of our beloved social networking sites, we will find 10 things that we disapprove of or hate, in the first 5 minutes, and maybe, 2 or 3 things that we love or even like, in the same duration.

There is a lot to stress about, in today's time.

I'm going to provide you with some of my personal stress management techniques.

They are as follows:-

1. News fast

This is one of the most effective methods of stress management that I have ever used. Nowadays, whichever medium of news you choose, more than half of it is filled with negativity and stressful news. Also, no! A news fast doesn't mean that you let go of the news, forever. You can just start by ignoring the news for 7 days.

2. Selective Social Media

Yes, you read it right! I am not asking you to give up social media completely. I am just asking you to be selective about it. Choose what is relevant to you and what is not. You can always turn your back on the things that don't concern you or are inducing negativity in your lives. You won't be missing out on anything as it doesn't concern you. There was a wonderful dialogue in some Bollywood movie, that had come out some years back. It went something like this: "You can't be at two places at the same time. That means that you will, definitely, be missing one thing at any given time. So, why not make the full use of it and enjoy the place, you are at that time?"

3. Use a Stress Ball

Well, as old-school as it sounds, it does work! Always keep a soft ball, handy! A medium-sized sponge-like ball will help you in many situations. Whenever you feel stressed, just squeeze it and keep on doing that till you start feeling a little better.

4. Deep breaths

Remember - there is nothing that 5 deep breaths can't solve. Whenever you are in a stressful situation, sit down, if you're standing, and place your palm on your stomach, sit straight, close your eyes, and take 5 deep breaths, feeling each of the breath as you exhale. After each deep breath, repeat the following to yourself: "I am capable of handling this situation!" and start making your tone firmer, with each breath.

Try these steps the next time you feel a little stressed and think about your challenges from a third-person's point of view. Also, do think, "How is this problem going to affect me in the next 5 years?"

All the best!

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The Art of Noticing: 3 Steps for Returning to Center

My mind is going a million miles a minute, in a dozen directions. As I lie on the yoga mat, I think:

"Stay here."

I manage it for 3-4 seconds and then I'm off on some thought train.

"Find your Stillness."

Yes, for 3-4 seconds more, and off again.

When meditating each morning, I count my breaths. I'm lucky if get to 5 before I lose track and have to start over. As I count, I'm present. I feel the breath come in and out. Then... I'm not.

That's the point. To notice and come back.

To return to center.

On the mat... and in life.

5 Steps for Returning to Center:

1) Notice you're not.

This is the first and most important step. If you don't notice, you'll never get to the others. Because of this, you want to notice with a smile. "Ah!" As Pema Chodron says, "I take delight." You are already returning to center -- just by noticing.

You want to get really good at this first step.

2) Transform Uncentered Moments Into Centering Practices

All the things that are uncentering now -- make each one a centering practice.

• That difficult person, the one who takes your center and runs away with it. "Ah! Thank you very much for this opportunity to practice." For 5 seconds -- can you center that long around this person? 10 seconds? When you make it interesting for yourself, you will begin to look forward to being in this person's presence so that you can practice.
• The driver who forgets to signal, drives too slow (or too fast!), who cuts you off. "Ah! Thank you very much for this moment. I have a choice. I can get hooked by this emotion or I can breathe, center and return to equanimity."
• Bad weather is one of my favorite teachers. Or unexpected frustrations. Being caught without my raincoat or my sense of humor. Once you notice, it is only and always a choice. All that is required is intention.

3) Practice Gratitude: Accept What Is

In the beginning, when I was first learning the art of centering, I would become disgruntled and angry with myself when I forgot to center, when I missed a ki moment that could have turned out so differently... if only... And, of course, I became even more uncentered.

I've learned to center sooner, to smile at myself more often, and to take myself less seriously. You can, too.

One of my favorite mantras is: Thank you very much. When I say this, I look for the gift that is usually present but that I'm missing by attaching myself to some other desire, by resisting what is. This is another way I have of returning to center.

One of my favorite quotations by Morihei Ueshiba, the founder of Aikido, is this:

Practice the Art of Peace in a vibrant and joyful manner.

Good ki!

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