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Simple Mind Exercises for Stress

Stress response developed as a coping mechanism for preparing to go into battle and fight off predators, according to The Franklin Institute. The unpleasant symptoms of stress persist in modern times as a response to an upcoming job interview or final exam, as an example. While a small amount of stress can be healthy, heavy stress can make it difficult to concentrate or deal with others. However, there are several mental activities that can help you cope with stress.

  1. Preparing for Mental Exercises

    • Before practicing a stress-relief exercise, find a distraction-free, quiet, calm area where you can be alone -- you might like to practice early in the morning or late at night, when others are asleep. Sit in a comfortable posture kneeling or sitting cross-legged -- gently swaying if you wish -- and breathe in a slow, deep and controlled manner. Commit to a positive attitude and eliminate negative thoughts by focusing on whatever brings you joy. If you go into the exercises with a cynical attitude, they will be less effective.

    Meditation

    • Clear all thoughts from your mind. Count "one" as you inhale and "two" as you exhale until your mind is completely clear and focused. If your mind starts to wander, continue counting "one" and "two" as you breathe in and out. You will notice yourself becoming more calm and peaceful. By training your mind to become more focused on your breath, your level of stress will begin to diminish. Try to meditate at least once or twice a day, for about 10 minutes at a time. Beginners may not immediately feel the positive effects of meditation, but after a few weeks of practice there will be a noticeable shift in your stress level. With diligence, you should be able to meditate for increasingly longer stretches of time.

    Imagery

    • The imagery technique involves visualizing relaxing scenes such as walking on the beach or watching deer in the woods. This exercise is the same as meditation, but rather than clearing your mind completely, focus on the calming image of your choice. Commercially available guided imagery tapes and CDs can help you through this process.

    Mantra

    • The mantra tool is similar to the imagery exercise, except you focus on a simple word or phrase instead of a mental image. In a rhythmic pattern, repeat a positive, inspirational word or phrase. Some suggestions are "This too shall pass," "Don't take it personally," "It's not a perfect world," "I am calm" and "I am relaxed." Write whatever positive mantra or affirmation you'd like -- then repeat it with intention and a warm smile.

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