Ten easy steps to reduce your stress

Stress-reduction techniques can play an important role in reducing stress and anxiety. By helping you relax,your anxiety lessens and you become more receptive to the healing that is possible through your own mind and body.

So when you find yourself getting anxious or stressed,about something that’s upsetting you, try the following 5 minute exercise with 10 easy to follow steps.

1. Briefly bring to mind what is causing you to feel upset, anxious,stressed etc…

2. Rate the discomfort 0 to 10, with 10 being the highest level of discomfort, or if you prefer, you can just sense the stress level decreasing as you move through the technique.

3. Set that memory aside. Place the fingertips of both of your hands on the power points on your forehead directly above your eyebrows on the slight protrusions on your forehead. 

Close your eyes and let your fingers rest there lightly and feel for pulses. They are light, faint pulses and they might be different on each side. If you can’t feel the pulses, gently press and move the skin at these locations toward the centre and then sides of your forehead.

4. Continue to focus on the pulses on each side until they are synchronized, pulsating in unison.              

5. Now think again about that negative memory and notice the discomfort level or rate from 0 to 10. The pulses might not beat at the same rate when you initially bring to mind the memory.

6. Remain focused on the memory and the power points until the pulses synchronise again. If you can’t feel the pulses, simply pay attention to the feeling of your fingertips on your forehead while also keeping the memory in mind.

7. Observe the discomfort level reducing from moment to moment. 

 8. Usually the issue becomes more difficult to keep in mind as the stress decreases. When you feel relaxed about the memory, discontinue holding the power points and relax for about a minute.

 9. Next, think about the memory again to determine if there is any remaining stress.
 If there is, repeat the ESR technique.
 
10. A few rounds of ESR may be what you need to give yourself that break!

Just give yourself a break and hold the power points when you are feeling stressed. Frequently you will feel better within a few minutes. Adding some deep breathing can further enhance the effects.

(courtesy of Accomplish Change Clinic)