The Ultimate Cheat Sheet on Stress Relief with FREE PDF List & Card!
The Ultimate Cheat Sheet on Stress Relief with FREE PDF List & Card! – www.AbhinavGuptaOnline.com
Listen I know you’re here for some stress relief, you’re probably reading this cause you’re frustrated or just looking for a powerup (Like you’re Super Mario or something LOL!). The point is that I’ve been there and I usually get stressed out several times during the week. We all do, it’s actually common in today’s fast paced digital 24×7 lifestyle.
However just because it’s common doesn’t mean that you have to live with it. I myself am a mobile app and game developer, father of three boys, a husband, an online Udemy instructor and a business owner (yea I wear a lot of hats). In today’s day and age, keeping up with all that you’re juggling can be a challenge and can lead to stress, so trust me I totally understand and I myself get there as well from time to time.
At the point of stress I go through the following checklist (Which I highly recommend you try out too), which helps me to relieve stress and reduce anxiety and overwhelm in many cases. Give it a try now and also to help you out I’ve provided both explanations on how I’ve used each item on the list and even an awesome PDF that you can keep on you which you can print out with both a sheet and even pocket cards you can keep in your wallet or purse (Yes feel free to share it too with everyone!).
1. CHANGE Your body position!
This is one of the fastest ways to change your state and get into a new mindset fast! If you’re sitting, stand up and walk around. If you’re walking around, sit down or lie down, etc. It has worked for me many times and I use this one as my first attempt before trying other things on the list. A simple shift in height and posture can easily make us go from stressed out to a better mood.
2. Take 3 DEEP Breathes!
When was the last time you took THREE LONG DEEP Breathes? Go ahead and try it now! BREATHE IN (Hold for 4 seconds) OUT (Hold for 4 seconds), REPEAT! This is an incredible help and can definitely calm down your nerves!
3. Turn On Some Music That Makes You Happy or Empowers You!
Music is my favorite way to release some stress bugs! I just turn on some awesome tunes and sit back and listen to them. They really get me empowered and make me feel good and happy inside. Below is a list of songs I like to listen to which get me to a state of empowerment and joy, but you gotta use what works for you. Take a listen to what I’ve put here or even go ahead and make your own playlist. The point is to have some great tracks that really put you in a great mood and empower you!
4. Change your surroundings!
Changing your surroundings can be an effective way to relieve stress! If you’re inside a house, maybe go for a stroll outside. If it’s winter and cold, maybe try going for a walk through the mall. You could even try visualizing a different environment (Sign up to my mailing list and you’ll get my cool Peace Zen MP3 for FREE which will make you feel like you’re sitting inside of a coffee shop!).
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Changing your surroundings can be an effective way to relieve stress!
5. Go to the gym and work out!
Pumping up is another one of my favorite ways to relieve stress! Just put on your runners and get into the gym and PUMP YOURSELF UP! Movement and pumping up your blood flow can help relieve a lot of stress! Try a mix between cardio and pumping weights. I find that lifting weights is my favorite way to really release tension. I usually do arm and chest related weight lifting pumping up my biceps, triceps, chest and back, depending on what I just feel like pumping up in that moment. Whatever you choose, just make sure you do things safely and have checked with your medical professional about it all. For me personally I’ve been working out consistently for the past 4+ years so I like to really hit free weights as well as doing chin ups and dips. Other things which are my favorite are simply using the machines to try and push myself harder when I’m really stressed out so I can take out my anguish and stress of the day on a good heavy weight. If you’re at home you can try some P90X on DVD or Shaun T’s INSANITY, but mind you both those programs are REALLY challenging for new beginners. Always be safe when doing any form of weight lifting or physical exercise
6. Watch an awesome movie that will change your mood!
A great movie can put us into a trance and change our mood completely! I recommend watching something funny, awe inspiring, action movies and those movies that get you to shift your mindset into a happy fun light hearted mood. Don’t watch things that will put you in a worse mood (Ex. scary movies, sad movies, etc.) as that will just make your stress worse. The goal is to realize how awesome you are and how great life is and to change your state and mood to a better one!
7. Stretch and Meditate!
Just sitting down and relaxing as well as stretching your muscles can be an AWESOME way to reduce stress.
Just sitting down and relaxing as well as stretching your muscles can be an AWESOME way to reduce stress. Things like Yoga or even just literally sitting down and stretching your legs and arms and just closing your eyes for a bit can really help! I find that when I do this exercise, what helps me most is going to an area where no one will bother me at all and just trying to zone out all noise (Using either some noise canceling headphones and some Binaural beats or Isochronic sounds) and making sure that I can truly focus just on myself. It’s incredible what some stretching and meditation can do!
8. Go over your past victories!
Over time you should have experienced some victories in life. I usually write these down in a spreadsheet which I call my Miracles spreadsheet (For me it’s basically a list of things that are SO AWESOME that I would consider successful), and then when I get really stressed out, I read over my VICTORIES and remind myself that I have succeeded before and overcome stressful situations in the past! A great motto to have is “This Too Shall Pass” which is among the many favorite statements I like to keep in mind whenever things get crazy. Life is going to be full of so many challenges that push us and yes, even stress us out, but one thing is for sure, without those experiences, we won’t be able to achieve our very best!
I read over my VICTORIES and remind myself that I have succeeded before and overcome stressful situations in the past!
9. Gratitude and “Pringle”!
Many years ago when I was younger I went to one of those wealth/abundance seminars and I got to see Lee Brower (He’s one of the guys from “The Secret Movie“) and he had this awesome concept of a gratitude rock and something called the “Pringle” as he called it.
Basically he said to take a sheet of paper, fold it up into several folds until it won’t fold anymore and then inside of one flap write down “I’m Grateful For” and then leave it lying around (as your own gratitude rock) somewhere on your desk or around you. Every time you find it, pick it up and simply think about just one thing you are grateful for. You’ll notice, just like the “Pringle” chips, you just can’t have ONE thing you are grateful for, and soon enough you’ll start spewing off all the things to be grateful for such as the air that you breathe, your family, sunlight, etc.
Infact you can use this “Pringle” method to do just about anything you’ve been holding back from doing, such as doing pushups for example (Go ahead, just try doing ONE pushup. You’ll notice that once you get into the motion of doing one, you’ll want to do another and another! That’s a state change right there!). Gratitude is an incredible way to really put your life into perspective! Use it whenever you can, at least several times a day if possible!
10. Eat something sweet!
Just eating some chocolate or something sweet (Like some fresh fruit) can actually make you feel better!
Use this cautiously, hence why I put it last when all the OTHER steps you have tried have failed, just eating some chocolate or something sweet (Like some fresh fruit) can actually make you feel better!
Works for me all the time when all else fails, but I use this as a last resort as I don’t want to be eating too much chocolate (Well actually I really do want to eat a lot of chocolate, but of course it could lead to diabetes and other health related issues, BUT MAN IS IT SOOOO GOOOD!)
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Abhinav Gupta was born and raised in Canada and is the Lead Developer and CEO of Game Scorpion Inc. He is an App and Game Developer, Motivational Speaker, Health Enthusiast, Creative Artist and a Lifelong Learner. With a passion for knowledge he seeks to motivate and teach others what he has learned and constantly tries to empower others to become the very best that they can be as well. He is the writer of hit book, "App Trillionaires: How To Become An App Developer" and His motto in life can be summed up by his own personal quote he spoke in 2008 which was, "Many dream a dream and wake up to reality...some dream a dream and make it reality!"
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