Dear Just Be: How can I make this time of year less stressful?

The end of the year is upon us and many of us are getting ready for New Years Eve events, clearing out closets, drawers, etc. to begin the new year off with a clean start or tying up year-end tasks. At work, there may be end-of the-year reports you are preparing. All of this can add up to a decent amount of stress. Starting out the new year already stressed is not what any of us wants.

There are a variety of relaxation techniques you can incorporate into your life to reduce stress levels. Try out a yoga or tai chi class at your local gym, or buy a DVD to follow along in your own home. (Check out your local library, many libraries carry a wide selection of work-out videos including yoga or tai chi.)

Other techniques include meditation, visualization, deep breathing and muscle relaxation. To get the most out of these techniques, it is advised you set aside 10-30 minutes every day to practice. To make the practice really work, first schedule a set time either once or twice a day for your practice. You may find that it’s easier to stick with your practice if you do it first thing in the morning, before other tasks and responsibilities get in the way. Second, do not practice when you are sleepy. You'll get better results if you are wide awake and alert during your practice. Lastly, choose a technique that appeals to you, your lifestyle and level of fitness.

Though there are many techniques you can use, we suggest a practice of deep breathing, which is easy to learn and can be practiced almost anywhere.

The key to deep breathing is to breathe deeply from the abdomen, getting as much fresh air as possible in your lungs. When you take deep breaths from the abdomen, rather than shallow breaths from your upper chest, you inhale more oxygen. The more oxygen you get, the less tense, short of breath, and anxious you feel. So the next time you feel stressed, take a minute to slow down and breathe deeply:

1. Sit comfortably with your back straight. Put one hand on your chest and the other on your stomach.

2. Breathe in through your nose. The hand on your stomach should rise. The hand on your chest should move very little.

3. Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale, but your other hand should move very little.

4. Continue to breathe in through your nose and out through your mouth. Try to inhale enough so that your lower abdomen rises and falls. Count slowly as you exhale.

If you have a hard time breathing from your abdomen while sitting up, try lying on the floor. Put a small book on your stomach, and try to breathe so that the book rises as you inhale and falls as you exhale.

Rest, relax and unwind so you can start off the new year stress free!