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Stressed out? Here's how to feel better in 5 minutes

Part 1. Vocabulary:

pause

/ pôz/ v.

- interrupt action or speech briefly:

Use these tips to press pause on the news cycle…

rhythmic

/ ˈRiT͟Hmik/ adj.

- having a consistent beat or meter.

A swing song is an example of music that is rhythmic.

caffeine

/ kaˈfēn/ n.

- a bitter substance that occurs naturally in more than 60 plants including. Coffee beans;

Caffeine has many effects on your body's metabolism.

tactic

/ Tactics/ n.

- A plan of action for achieving a goal;

"Great tactic to reduce stress at work."

brisk

/ brisk/ adj.

- active, fast, and energetic:

"a good brisk walk"

 

Part 2. Comprehension Questions

What is the article all about?

What is rhythmic breathing according to the article?

Why do you need to snooze your notifications?

How can you learn to meditate?

What are the six ways to reduce stress and anxiety?

 

Part 3. Article Reading

Need a break? Use these tips to press pause on the news cycle, the work from the home grind, and your never-ending to-do list. The sources of stress in our lives right now are at an all-time high.

The good news? There are simple steps you can take to regain some calm in your life. Here are six ways to reduce stress and anxiety in five minutes or less.

1. FOCUS ON YOUR BREATHING. According to Dr. Marlynn Wei, a psychiatrist based in New York City, rhythmic breathing is a good stress-reducing exercise that doesn't take too much practice to start using.

2. TAKE A BREAK FROM YOUR PHONE. By snoozing your notifications, you create the mental space to focus on yourself and how you're feeling. While you focus on yourself, practice breathing slowly, closing your eyes, and turning your thoughts toward something you're grateful for, Kristine Carlson, co-author of the book "Don't Sweat the Small Stuff," which she wrote with her late husband Richard Carlson.

3. USE AN APP TO HELP YOU LEARN HOW TO MEDITATE. There are many free meditation apps out there that can help you tune out for the five minutes you need to relax.

4. LISTEN TO A RELAXING SONG. Emmeline Edwards, Ph.D., Director of the Division of Extramural Research at the National Institutes of Health, said music therapy can also be a great way to relax wherever you are.  In fact, research shows music can help people dealing with stress-related disorders, mild depression, and anxiety.

5. HAVE A RELAXING CUP OF TEA. “Have a hot cup of tea, preferably with no caffeine,” Wei said. "And put the smartphone away and just spend a few minutes focusing on the flavor of tea, the temperature, noticing everything about the cup."

This mindfulness practice helps you tune out other thoughts, helping you focus on something that's calming. This can be a great tactic to reduce stress at work; while you can't necessarily step away from the stressors completely, you can use a cup of tea as a signal to press pause for a moment.

6. GO OUTSIDE FOR A FEW MINUTES. Dr. Monique Tello, a primary care physician at Massachusetts General Hospital, said that sometimes, getting outside for a quick walk or fresh air is a great option to reduce stress quickly. "If someone is feeling very stressed and they have the chance to change their environment, get fresh air, see nature - water, trees - they should," Tello told TODAY. "Exercise, take a brisk walk."

This strategy is great for people who feel restless or unable to concentrate and there are studies to support its effectiveness, she added.

"We're always going to be faced with challenging situations, but they don't always have to stress us out," Tello said.

Source: By Marguerite Ward, April 11, 2018, 10:17 PM CST / Updated Oct. 7, 2021, 3:56 AM CST/Source: TODAY https://www.today.com/health/how-deal-stress-daily-basis-t126882

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