I’m a worrier. For as long as I can remember, I’ve been a worrier. This worrying leads to stress and the stress – well, that leads to unhealthy food choices, headaches, tense muscles, irritability and a variety of other physical and emotional symptoms. Thankfully, I’ve learned some strategies for dealing with this worry-induced stress.

One of those strategies is mediation. While I’m still early on the meditation learning curve – sometimes all I can manage is 2 or 3 deep breaths worth – I’m already seeing benefits. Studies show I’m not alone—meditation can provide a variety of mental and physical benefits.

The first step in dealing with stress through meditation is learning to recognize stress symptoms. Stress can manifest itself in a variety of ways: tense muscles, clenched jaw, racing heart, shallow quick breathing, and headaches to name a few. Once you’re able to recognize your own personal stress signals, then you can begin to address them with meditation. When you recognize stress is taking hold, take a five minute break and do one of the following:

Deep Breathing – Close your eyes and breathe in and out slowly and deeply. Make each inhale last as long as each exhale. Focus on inhaling to expand your diaphragm fully and exhaling completely with each breath.

Calming Stretches – Any stretches will do, but here’s one of my favorites. Sit on the edge of a chair with your feet on the floor. Place your hands on your knees and inhale, arching your back deeply. Exhale and round your back, tucking your chin into your chest. Repeat several times.

Visualization – Close your eyes and breathe deeply. Picture a calming place or object and focus on that image. Whenever your mind wanders, bring it back to the focus point and continue to breathe. Your body should relax and your mind should clear.

Progressive Relaxation – Lay on your back with your eyes closed. Starting at your feet and moving up your body to your head, clench each muscle tightly for several seconds and then relax it.

If you find that five minutes is too long at first, try an even shorter period (30 seconds to 1 minute) and gradually work your way up to five minutes or more. Meditation just might be the stress-relief you’re looking for.

(Photo by HaPe_Gera)

Ami writes about her attempts to stay healthy, live a local and green life and write that Great American Novel (or something like it) at Writing: My Life.