Mini-relaxations are stress busters you can reach for any time. These techniques can ease your fear at the dentist’s office, thwart stress before an important meeting, calm you when stuck in traffic, or help you keep your cool when faced with people or situations that irritate you. Whether you have one minute or three, these exercises work.

When you’ve got one minute Place your hand just beneath your navel so you can feel the gentle rise and fall of your belly as you breathe. Breathe in. Pause for a count of three. Breathe out. Pause for a count of three. Continue to breathe deeply for one minute, pausing for a count of three after each inhalation and exhalation.

Or alternatively, while sitting comfortably, take a few slow deep breaths and quietly repeat to yourself “I am” as you breathe in and “at peace” as you breathe out. Repeat slowly two or three times. Then feel your entire body relax into the support of your chair.

When you’ve got two minutes Count down slowly from 10 to 0. With each number, take one complete breath, inhaling and exhaling. For example, breathe in deeply, saying “10” to yourself. Breathe out slowly. On your next breath, say “nine”, and so on. If you feel lightheaded, count down more slowly to space your breaths further apart. When you reach zero, you should feel more relaxed. If not, go through the exercise again.

When you’ve got three minutes While sitting, take a break from whatever you’re doing and check your body for tension. Relax your facial muscles and allow your jaw to open slightly. Let your shoulders drop. Let your arms fall to your sides. Allow your hands to loosen so there are spaces between your fingers. Uncross your legs or ankles. Feel your thighs sink into your chair, letting your legs fall comfortably apart. Feel your shins and calves become heavier and your feet grow roots into the floor. Now breathe in slowly and breathe out slowly.

We have a tendency to worry about many things – bills, business, family, children, health, etc. Worry is a natural emotion that occurs whenever we feel threatened, just like the antibodies produced by our system when a foreign substance enters our body. Worrying makes us more alert and protects us from potential perils. But too much of it can do more harm than good. It boosts our stress levels (which leads to various health problems), reduces our concentration abilities, and keeps us from doing our usual routines properly.
Just because worrying is hard-wired in our brain, doesn’t mean we can no longer do something to eliminate, if not reduce it. When taken with caution, worrying can be an essential tool that will keep you protected from life’s perils. Here are some things you can do to manage your worries and some other negative emotions:
·        Learn to change your emotions by changing your thoughts
·        Instead of focusing on the negative, give more attention to the positive possibilities
·        Examine your irrational beliefs and eliminate them.
·        Redefine your concept of “perfection”
·        When making important decisions, try to set aside your emotions
·        Learn to overcome feelings of anger, anxiety, or guilt
·        Don’t hesitate to seek help