| How to Feel Calm and Relaxed Posted: 15 Jun 2020 05:00 PM PDT Getting stressed out can be frustrating, but everyone experiences it so you aren't alone. Don't worry if you feel anxious or have trouble trying to relax because there are many things you can do to keep your cool. Try various methods, from breathing exercises to reframing your mindset, to find out what works best for you since everyone handles stress a little differently. Hopefully with a little practice, you'll be able to stay calm no matter the situation. [Edit]Staying Calm during a Stressful Event - Take deep breaths to help you relax. If you feel overwhelmed, take a few seconds to get in a comfortable position and take a deep breath through your nose for 4 counts. Hold your breath in for 7 counts before exhaling through your mouth slowly for a full 8 counts. Keep breathing like this 3–5 times and notice how your body feels more at ease when you're finished.[1]
- You can also try belly breathing as well. Put your left hand on your belly and slowly inhale through your nose. As you breathe, keep your chest still and let your stomach push out. Exhale through your mouth and push your belly to force the air out.
- Try vocal toning if you're about to talk or meet with people. Keep your mouth closed so your teeth are slightly apart. Sit up straight and hum to make an "mmm" sound in the back of your throat. Breathe through your nose and continue to hum until you start feeling the vibrations throughout your face and in your chest so you feel relaxed.[2]
- Vocal toning exercises the muscles in your ear so you can detect higher frequencies of human speech and determine what they truly mean to say.
- Watch or imagine something funny to lighten your mood. Laughter can be the best medicine when you're feeling stressed since it immediately relieves the tension you're feeling. If you have time, turn on a short and funny video on YouTube, listen to your favorite comedian, or picture a funny image in your head. [3]
- You can also try to make light of the situation by making up ridiculous what-if scenarios that aren't likely to happen. For example, if you're stressed about a job interview, you may make yourself laugh by asking, "What if the interviewer and I are wearing the exact same thing?" or, "What would I do if the interviewer was a mime?"
- Visualize being in a place that relaxes you for 1–2 minutes. Close your eyes and imagine resting far away on a desert island, walking in a field of flowers, or going somewhere else that makes you feel calm. Think about what you see, smell, hear, feel, and taste there so you can picture yourself there better and distract yourself from how you're feeling right now. When you feel more relaxed, open your eyes and notice how your body feels.[4]
- Even picturing something like eating a comforting meal can help you feel at ease.
- Try to remember a memory where you felt relaxed or excited to boost your mood even more.
- Stay focused on the task you need to complete. Keeping your mind on what you need to do rather than your stress will help pass time more quickly so you're not stressing about it as long. Start with the most complicated tasks first so you get them out of the way before working on the easier things. Do the best that you can so you know that you put your best foot forward.[5]
- For example, if you are taking an exam, take your time. Carefully comprehend each question and focus on what you already have studied and memorized.
- If in a play, focus on the lines you have memorized. Watch and listen carefully for your cue. Get into your role and pretend you really are that character.
- Everyone responds to stress differently. If you get agitated or angry when you're stressed, take some time to relax first. If you normally get spaced out or withdrawn, try to fight stress with a stimulating and energizing activity instead.
[Edit]Reducing Daily Stress - Plan ahead if you can to prepare for stressful events in the future. As soon as you know about something that would normally stress you out, make a list of the things you need to get done. Schedule yourself plenty of time to finish the task so you don't feel rushed to complete them later on. Focus on the most important thing you need to finish and work toward things that are easier.[6]
- For example, if you need to study for a big test, start with the concepts that you aren't as familiar with since they'll take the most time for you to learn.
- There are always going to be situations where you can't plan ahead. Rather than letting them stress you out, think of them as a good opportunity to learn so you can handle something similar later on.
- Make note of the things you're grateful for. Think about all of the people and things that you appreciate in your life. You can either just keep a mental list or it may help to write them down so you're able to remember them easier. If you're feeling stressed, go through your list so you can recognize the things you enjoy in life and what you're proud of.[7]
- Try keeping a gratitude journal where you jot down things you are thankful for. You can refer back to it during times you're feeling down.
- Think positively about yourself. It's normal to have negative thoughts from time to time, but take some time to think about your day to notice the positive things that have happened to you. If you have trouble thinking of something from today, try to remember anything positive in your life. Point out the things about yourself that you're happy with, such as achievements you've earned or talents you have so you can find some positivity.[8]
- Tell yourself that you are competent and can handle things, and watch your stress level go down.
- Take some time to unplug from technology. Constantly checking social media, text messages, and emails can cause a lot of stress, so take a break from screens for 5–10 minutes at a time throughout the day. Stand up and stretch, take a walk, look out your window, or socialize with someone in person so you can get away from your devices.[9]
- If you're hanging out with your friends, put your phone away or put it on silent so you can enjoy quality time without distractions.
- Take active steps toward making time where you are unreachable. Some jobs can make this difficult to do, but your lower stress level will make it worth it.
- Take a hot bath with lavender oil to unwind after a long day. Fill your tub with the hottest water you can handle and add 10–30 drops of lavender essential oil for a relaxing aroma. Soak in the tub as long as you want so your whole body relaxes. Take deep breaths through your nose so you can smell the oils and destress even more.[10]
- You can also try using eucalyptus, peppermint, or chamomile oil for similar effects.
- Play relaxing music or light candles while you're in the bath to make your bathroom feel the most relaxing like a spa.
- Listen to your favorite music. Choose music that makes you happy and boosts your mood to play throughout the day. It doesn't matter what genre you choose as long as it's something you enjoy. Make a stress-relief playlist so you can put it on whenever you need to relax. Try listening to music while you work, exercise, drive, or just do chores around the house.[11]
- Have fun and dance along to your music to help stay active and reduce stress even more!
- Try giving yourself a massage to help you calm down. Rub the muscles on the back of your neck and shoulders with a closed fist. Use your thumbs to massage your head and face in small circles, focusing on your temples, jaw, and forehead. You should start feeling relief immediately, but you can continue massaging the rest of your body to help you relax.[12]
- If you can afford it, you can also pay for a professional massage at a spa or massage therapist.
[Edit]Maintaining a Healthy Lifestyle - Get 7–8 hours of sleep every night. Stress affects your sleep cycle and can make you feel even more anxious the next day. Try to go to sleep at a reasonable time and keep your room as dark as possible so you sleep through the night. Set an alarm for the morning so you don't oversleep or stress yourself out by running late.[13]
- Try drinking chamomile tea if you have trouble falling asleep since it helps you relax naturally.
- Avoid bright lights or any noise at least an hour before bed. Spend your last hour before going to sleep doing something quiet, like reading or meditating in dim lights.
- Exercise 4–5 times each week. Schedule at least 30 minutes of moderate exercise during the days when you want to work out. Try playing an intramural sport, jogging, going on hikes, or lifting weights so you can exercise every part of your body. As you work out, be sure to stay hydrated so you don't feel fatigued.[14]
- Also be sure to stretch after your workout. Stretching not only prevents your body from getting damaged, but it is also a great stress release.
- Eat a healthy, balanced diet. Throughout the day, incorporate plenty of whole grains, vegetables, fruits, and lean proteins into your diet to help your body function properly. Enjoy foods like whole-wheat pasta, dark leafy greens, beans, nuts, carrots, apples, and eggs. Try to have 3–5 small meals every day so you don't overeat.[15]
- Limit the number of sugary, processed, and fried foods in your diet since they aren't as healthy.
- Avoid mindlessly eating when you're anxious since it could lead to even more stress.
- Drink 8 glasses of water every day. Pour each glass so it's about so you can get a healthy amount of water. Avoid drinking your water all at once, or else you may feel dehydrated or parched later on. Instead, have a glass every few hours so you can space it throughout the day.[16]
- Plain water is best, but you can also drink unsweetened herbals teas and 100% fruit or vegetable juices.
- Limit your caffeine and alcohol intake. Try to cut out caffeinated coffee, sodas, and teas from your diet since they can increase your heart rate and make you feel stressed out. Switch to decaf options if you can so you can still enjoy the same drinks. If you drink alcohol, only have 1–2 drinks each day and have a glass of water with each one so you don't get intoxicated.[17]
- Sometimes people drink alcohol as a way to deal with stress, and this habit is not only unhealthy but it is dangerous and can lead to much higher stress in the long run.
- Practice yoga and meditation. Yoga and meditation are all about mindfulness, so they can help you recognize your stressful feelings. Look for a yoga routine online or visit a studio near you so you can try it out. Focus on how your mind and body feel while you're breathing and stretching so you can recognize how relaxed you are.[18]
- Many studios have free beginner classes so you can try it out before you sign up.
[Edit]Warnings - If you feel stressed and you aren't able to find relief, talk to your primary care provider to see if they can recommend any options for you.
[Edit]Related wikiHows [Edit]References [Edit]Quick Summary |
| How to Grow Alum Crystals Posted: 15 Jun 2020 09:00 AM PDT Making alum crystals is an easy, fast, and fun science experiment. Making them is a safe process and only requires several household items. Using food coloring, you can alter the color of the crystals as well. With a few days' time, you can make all the alum crystals you'd like. [Edit]Growing a Starter Crystal - Gather the necessary materials. To grow crystals using this method, you will need alum, two jars, a spoon, hot water, a wood pencil, some clear string, plastic wrap, and food coloring (optional).[1] The food coloring can be used to alter the color of the crystal if you wish, but is not necessary to the creation of the crystal.
- Alum can be found in the spice aisle at the grocery store. It is generally used for pickling vegetables.[2]
- Alum is nontoxic, but can cause irritation to the eyes. Avoid touching your eyes or wear protective glasses.[3]
- Glass jars are recommended because you will be using hot water. Also, it is easier to see the crystals form.
- The pencil needs to be long enough to sit on top of the jar.
- Make a saturated alum solution. In order to start growing your crystal, you need to make a solution of hot water and alum. A saturated solution means that you add enough alum that it can no longer dissolve in the water. The water does not have to be boiling, but the alum will dissolve in warm water faster than in cold water.
- Add a cup of hot water to one jar. Stir in a tablespoon of alum until it dissolves. Keep adding alum and stirring until the alum no longer dissolves. You may see a small amount of alum powder at the bottom of the jar.
- Add food coloring at this stage to color the water.
- Transfer the saturated solution into the clean jar. If there is no undissolved powder left at the bottom of the jar that you mixed the solution in, you can skip this step. If there is powder, pour the alum solution into a new jar, making sure none of the powder gets into the new jar.
- In order to grow good crystals, you don't want any particles in the solution.
- Wash the original jar, you will use it again later for the second stage of growing.
- Cover the lid of the jar. You want to keep any dust or dirt particles out of the jar. Do this by covering the lid with plastic wrap, foil, or placing a piece of cardboard over the top. Plastic wrap or foil are preferable because you can make a tighter seal.[4]
- For a strong seal, wrap a rubber band around the plastic wrap or foil.
- Leave the jar alone for at least 24 hours. Store the jar in a place that is out of the way and won't be bumped by anyone. If the jar gets jostled, no crystals will form. Locations with warmer air will help the crystals grow faster. Let the jar sit for at least 24 hours. After 24 hours check for crystal formation.[5]
- You can leave the jar for longer, but if you have crystals at the bottom, you can use these as seeds to grow larger crystals.
- Pour the solution only into a clean jar. Once you have crystals formed at the bottom of the jar, you need to transfer the solution to a new jar so you can choose your seed crystals. When you pour, take care not to let any crystals fall into the new jar. You want only the alum solution to be in the new jar.
- You can also add another spoonful of alum to the jar to replace the alum that formed into crystals.
- Choose a seed crystal. Pour the crystals out of the bottom of the jar and dry them off with a paper towel. Examine them and choose the largest transparent crystal with flat sides. This crystal will serve as the base to grow your larger crystal.[6]
- You may notice that some of the crystals are overlapping. These will not work well to grow larger crystals. Choose a single crystal to use as a seed.
[Edit]Growing a Larger Crystal - Tie a piece of clear string around the seed crystal. Take your piece of clear string and make a loop around the crystal tying it in place. The string needs to be tight enough to hold the crystal in place once it is suspended. Alternatively, you can glue the string to the crystal with a dab of superglue.[7]
- Clear string is recommended because the crystal will grow around it. Darker colors will be seen in the crystal.
- Tie the other end of the string around a pencil or popsicle stick.
- Use caution if you choose to use superglue to attach the string.
- Suspend the crystal in the saturated alum solution. Use the original solution that you used to grow the seed crystals. Place the pencil across the mouth of the jar so that the crystal hangs down into the solution.[8]
- If you didn't already, you can add more alum to the solution to replace what formed into crystals during the seed formation stage.
- Make sure the solution is cooled to room temperature before placing the seed crystal into it. If the water is warm, it will dissolve.[9]
- Cover the top of the jar. To keep out dust and dirt, tightly cover the jar. Dust and dirt particles can mess up the crystal formation. Cover the top of the jar with plastic wrap or foil. Even placing a napkin or piece of paper over the top will be sufficient to cover it.
- You can make a tighter seal by placing a rubber band around the plastic wrap or foil.
- Leave the jar alone for at least 24 hours. Store the jar in a place that it will remain undisturbed. If the jar gets bumped or moved around, the crystals will not grow. It may take a few days for the crystal to start to grow in size.[10]
- Keep the crystal in a cool place so it doesn't dissolve.
- After a few days, check on the crystal. You can tell how much it has grown by the location of the clear string within the crystal.
- Add more alum to the solution to grow the crystal larger. After a few days, you may notice that the crystal doesn't seem to be growing. This is likely due to the fact the solution is no longer saturated. As the crystal grows, alum is taken out of the solution and added to the crystal. To keep the crystal growing, simply add more alum.[11]
- Remove the crystal, add a spoonful of alum and stir until dissolved. Replace the crystal and let it grow for a few more days.
- You can repeat this process until your crystal is at the desired size.
- Admire your crystal. You can keep it in a glass case or out in the open. Make sure you don't get it wet as it can dissolve the crystal. To clean off dust, take a dry, soft rag and carefully pat the crystal.
- Try making crystals of different sizes and colors.
- If you do accidentally get your finished crystal wet, quickly take a paper towel or a cloth and pat dry until the water is mostly dry. It might dissolve, but it won't dissolve as much.
[Edit]Making Alum Geodes Out of Eggshells - Gather the necessary materials. To make fake geodes you will need eggshells, a glass container, alum, hot water, craft glue, a small paintbrush, and food coloring. All of these items are readily available at the grocery store. You can find alum in the spice aisle as it is used for pickling vegetables.
- The eggshells need to be cut in half widthwise, washed out, and dried before use.
- The food coloring is optional, but it allows you to color the crystals of the geode.
- The glass container needs to be large enough for the eggshell to be completely immersed in water.
- Paint glue on the eggshells. Pour some craft glue onto a piece of newspaper and use a paintbrush to coat the inside of the eggshell. You only need a thin layer of glue; just enough for the alum to stick to the surface.
- Don't let the glue dry between this step and the next.
- Sprinkle alum on the glue before it dries. While the glue is still wet, sprinkle some alum powder onto the glue. The powdered alum will serve as a starting point for a crystal to grow. If you want smaller crystals, completely coat the inside of the egg with alum because the crystals will not be able to grow very large when they are close together.
- If you want larger crystals, lightly sprinkle the alum making sure there is some space between the powder granules.
- Leave the eggshell to dry overnight.
- Make a saturated alum solution. Use hot water to make a solution that is completely saturated with alum (no more alum will dissolve). Use enough water to fill your container so that the eggshell will be completely immersed. Add a tablespoon of alum and stir to dissolve. Keep adding alum until no more dissolves in the water. At this point, the solution is saturated.
- Add food coloring to change the color of the geode.
- Cool the solution to room temperature.
- Place the egg in the saturated alum solution. Once the solution is cooled, transfer it to the container you will use for the growth phase. Gently place the egg into the container and make sure it is completely covered by the solution.
- Cover the top of the container with plastic wrap or foil to keep dust out.
- Let the container sit for at least 24 hours. As time passes, the alum crystals will grow larger from the starting points on the eggshell. It can take a few days for the crystals to grow to a respectable size. Check on the eggshell geode each day and remove it from the solution when you are satisfied with the growth of the crystals.
- Store the experiment in a place where it will not be bumped. If it gets bumped or moved around, the crystals will not form properly.
- Once you remove the eggshell from the solution, you will have made an alum crystal geode!
[Edit]Warnings - Always be careful when using hot and boiling water as it can cause burns.
[Edit]Things You'll Need - Alum powder
- Hot water
- A spoon
- A pencil
- Clear string
- Two glass jars
- Plastic wrap
- Food coloring
- White craft glue
- Small craft paintbrush
- Clean eggshells
[Edit]Related wikiHows [Edit]References [Edit]Quick Summary |
| How to Do Mindful Meditation Posted: 15 Jun 2020 01:00 AM PDT Mindful meditation is a great way to increase focus, decrease stress, and stimulate your creativity.[1] Learning how to do mindful meditation takes some time and practice, but you can teach yourself how to do it. You can also learn how to incorporate mindfulness techniques into your everyday life, such as when you are eating, walking, or going about your other daily tasks. [Edit]Meditation Help [Edit]Choosing an Environment - Select a location. Think about a place where you will not be interrupted or have distractions. It can be a quiet part of your home or next to a tree outside. Choose a place that feels peaceful and where you can detach from the hum of everyday life.
- If you are cultivating a meditation practice, consider creating a space dedicated to meditation. You can place inspirational or calming items on a special table, such as flowers or pictures of beautiful places. Soften the light by adding candles.
- Get comfortable. You may be stationary for several minutes at a time, and for this reason, it's important to be comfortable. Pay attention to the room temperature to make sure it's adequate. You may want to have a blanket around you or near you as your body temperature may drop. Have some pillows or cushions near you to make sitting more comfortable.
- Wear comfortable clothing that won't bother you or distract you.
- Set aside some time. You may want to start with just a five to 10 minute meditation and work up from there. Don't choose to start meditating for an hour as this can seem overwhelming. Instead, choose small increments of time to commit to, and if you want, increase the time.
- Try setting a timer so that you will not be tempted to check the time during your meditation.[2] Just make sure that the "end of meditation" timer is something gentle rather than a jarring alarm or buzzer. Try to find an alarm that sounds like soothing chimes or soft piano music.
- Try different postures. While many people associate meditation with sitting in lotus position (with legs crossed), there is not just one way to meditate. You can sit on the floor or in a chair, stand, walk, or lie down. Play around with different positions, using or not using cushions or pillows and find what feels most natural to you. There is no "wrong" way to meditate.
- While laying down is quite comfortable, make sure you don't fall asleep! It's quite common to begin meditation and then float off into dreamland.
[Edit]Beginning Meditation - Settle your mind. It may take you a little bit of time to settle in and begin to detach from all the things going on in your life. Especially if you've had a stressful day, you may find yourself thinking about what happened or about things that need to happen in the future. You may feel your emotions stirring. All of this is okay. Notice that your mind is dancing, and let it dance for a bit as you settle in.
- Keep in mind that it is okay if you feel a little strange about meditating. Just take a moment to identify the feelings you are having and then switch your focus to your physical position. Try to make yourself as comfortable as possible.[3]
- Take some deep breaths. Bring your awareness to your breath, noticing the inhalations and exhalations of each breath.[4] Feel how each breath flows in and out of your body, filling your lungs and then releasing through your throat and your mouth. Begin to lengthen and deepen each breath. Taking deep breaths helps settle and relax the mind and the body.[5]
- Observing your breath is also a mindfulness practice in itself. You can practice observing your breath for the entire length of the meditation.
- Realize that you are not your thoughts. As you meditate, remind yourself that you have control over what thoughts and emotions you choose to engage.[6] When you notice thoughts or emotions coming up that you do not wish to engage, release them and choose not to put your focus onto them.
- This insight can be helpful in realizing that you can change negative thoughts and that you can let them go.
- Don't beat yourself up when you notice your mental stream of thoughts. Practice letting go of these mental experiences without judgment.
- Return to your breath. Any time you get distracted by noises, thoughts, or anything, go back to observing your inhalations and exhalations. Any time you experience unpleasant thoughts or emotions, return your focus to your breathing.
- When you focus on breathing, focus on neutrality. If thoughts come up while focusing on breathing, make sure you're maintaining the practice of not passing judgment on your thoughts, including on how you are practicing meditating. Judging yourself will interfere in your meditation session. Understand that it's common for people to get distracted or for thoughts to come up regarding their day.
- Remember that meditation is not a performance.[7]
- Focus on the present. One of the goals of mindfulness practices is to help you focus on the present moment. It's easy for your mind and emotions to jump to the future or back into the past, but your body is always in the present moment. This is why many mindfulness practices are body-driven. If you find your mind wandering often, return to your body, especially your breath. Try to focus only on the present moment.[8]
[Edit]Practicing Mindfulness Techniques - Eat mindfully. Mindful eating may even help you to lose weight by helping you to slow down and really enjoy your food.[9] You can practice mindful eating with a piece of fruit, such as an apple.
- Hold the apple and look at it, observing the form, texture, or any writing that may be on it.
- Feel the apple in your hands, or perhaps against your lips.
- Bring it closer to your face and spend a few breaths smelling it. Notice if your body responds, such as salivating or increased desire to taste it.
- Finally, take a bite of the apple, noticing how it tastes, what it feels like, and if it's enjoyable to chew it.
- Practice mindful walking. You can also meditate while walking. Try taking a walk and as you walk, pay attention to the way it feels to walk, feeling your muscles move, bend, and stretch. Slow your pace so you can focus on your movements and the sensation of your feet touching and leaving the ground.[10]
- Doing a walking meditation barefoot can heighten the experience and allow you to feel many more sensations such as the texture and the temperature of the ground.
- Focus on sensations. You can do sensation mindfulness meditation if you are experiencing pain or you want to tune in to your body. The skill can help reduce pain and tension in your body. Choose a part of your body to focus on, either internally or externally. Are sensations pleasant, unpleasant, or neutral? You can note "there is now a pleasant feeling" or "there is an ache here". Observe how the mind and body interact with these feelings.
- A similar method that applies to both first two body-focused foundations is a form of body scanning; namely, scanning the body up and down to examine sensations and then letting them go to pass onto another part of the body, or watching energy flow.[11]
- Instead of tuning out much of what surrounds you, tune in to each sense. Open your eyes and take in your surroundings, noticing any movement, colors, or objects that stand out to you. Notice any smells in the air. Notice any sounds, perhaps the hum of electricity, cars outside your window, or birds singing.[12]
- Make daily tasks a meditation. Anything can be a meditation if you do it mindfully. You can brush your teeth mindfully by tasting the toothpaste, feeling the bristles of the toothbrush, and feel the motion of your hand. Take a shower mindfully and notice all the ways you take care of your body during this time. Even driving to work can be a meditation: notice how you feel in the car, the way your body conforms to the seat, and observe the thoughts and emotions that you experience when confronted with traffic, and desired or undesired outcomes.
- Whenever you do a mindfulness practice, remember the most important part is being present. Come back to your breath and observe your thoughts and feelings without following them or judging them.
- Don't worry that you're not doing it right as there is no "wrong way" to meditate.
- Listen to relaxing music, nature sounds, or "white noise" to help you in your mindful meditation practice, especially when you are starting out.
- Take it a step at a time; don't try to be aware of too many things, but merely what you see as you see it and adding things as they become known to you. Let these things go as they change. You can improve the amount your awareness of as you practice.
- This practice can be used as a combination to body mindfulness in any posture etc., in order to gain the best experience and opportunity to study these frames of reference.
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