Primary fatigue? some relaxation tips

I've put one or two of these in other threads, but decided to make a diary out of it after seeing more comments from Kossacks who sound like they are getting stressed out. The extended primary season is getting to some of us, and others of us also have finals week coming up. If you feel like you are not able to put on the brakes and slow down yet, just taking a few moments here and there to try some of these "exercises" can recharge your batteries. I want us all to stay healthy through the election and beyond!

One of the simplest that can be done just about anytime, anywhere, is belly breathing. Put a hand, or both on your belly and inhale slowly , letting your belly expand like a balloon. Exhale slowly, watching your hand go down and keeping your belly soft. A lot of us breathe only from our chests, especially if we're tense or were taught to "suck it in" to look slimmer. Breathing from your belly can re-balance your nervous system and improve the functioning of your immune system. A more thorough explanation of this, and some of the other tips can be found in Fred Luskin's  book Stress Free For Good.

Another one from Stress Free for Good,p. 114-115, especially good for upcoming exams, important conversations, changing a habit

Visualize Success

1. Think of some part of your life at which you're not successful

2. Take three slow, full belly breaths.

3. Picture in your mind succeeding at your chose activity.

4. Describe to yourself what the successful picture showed you about how to succeed.

5. Think about how success was different from what you usually do.

6. Now plan how you can put into practice what you saw.

Tips
Start small and then gradually move on to bigger challenges
Practices this exercise at least 3 times for any one problem-more, if what you're working on is important.
Write down the ideas of success that come to you.
Take time to really "see" the specific positive outcome you desire.

Here's a breathing exercise from Dr. Andrew Weil called 4-7-8, this and more can be found at his website

Sit with your back straight as you learn the exercise. Later, you can do in any position. • Place the tip of your tongue against the ridge of tissue just behind your upper front teeth and keep it there throughout the exercise. You will exhale through your mouth around your tongue. Try pursing your lips slightly if this seems awkward. Try this at least twice a day. • Exhale completely through your mouth, making a "whoosh" sound. • Close your mouth and inhale quietly through your nose to a mental count of four. • Hold your breath for a count of seven. • Exhale completely through your mouth, making a whoosh sound to a count of eight to complete one breath. • Inhale again and repeat the cycle three more times for a total of four breaths. It doesn't matter how long each phase takes, the ratio of 4:7:8 is what's important.

I got the next one from our class wiki, and it's been popular with my volunteer health coaching clients.

Here's a three-minute mini-meditation that psychiatrist Judith Orloff, MD, recommends in her book Positive Energy.

• Find a quiet place, such as a comfortable living room chair, an outdoor patio or a warm bath that's away from people, phones and buzzers. Relax your body. Slowly inhale. Then exhale. Focus on soft belly breathing for at least 3-5 deep breaths.

• Concentrate on a person, place, song or memory you cherish, which makes you feel loved or loving. Feel the sensations in your body as you remember that emotion.

• Thoughts will continue to arise. Just visualize any thoughts as clouds drifting in the sky. Detach from them, letting them float by as they pass in and out of your awareness. Keep returning to your breath as a focus.

• Observe the sensations in the area of your heart. You may feel heat, cool, expansion, bliss or pressure releasing.

Do this for three minutes. Keep practicing. This exercise can improve your ability to be present in the moment, whatever activity you are performing, and it can build energy when you're feeling tired or out of sorts.

My cat who likes to cuddle is the "person" I concentrate on for this exercise.

There are many other good ways to deal with stress, some that take a bit more time; yoga, massage, getting aerobic exercise, MBSR (Mindfulness Based Stress Reduction) are a few. Any activity that allows you to stop spinning your mental wheels and be in the moment can work, and that could even be something like gardening, cooking or singing. I'm especially fond of yoga since it both relaxes your muscles and calms your mind if done properly. AM & PM Yoga for Beginners is great dvd to start with if going to a class is not an option, here's  the Amazon link.

Namaste!