Got Stress?

Say goodbye to that potentially flare-inducing demon with the “Quick Release”—a calm, cool and very collected exercise developed by Robert H. Phillips, Ph.D. This easy technique is great for reducing overall tension in your body.

STEP 1.
Get yourself into a comfortable position, whether it is on a bed, in a chair or even standing up. Close your eyes.

STEP 2.
Take a deep breath and hold it. At the same time, tense your muscles—starting with your arms and fists, followed by your legs, abdomen, and other body parts. Tense as many muscles as you can, but don’t strain yourself or engage muscles that may be sore or uncomfortable. Do this for about six seconds. No need to actually count.

STEP 3.
Let your breath out in a “whoosh” and let your body go limp, like a rag doll. Keep breathing rhythmically and comfortably for what feels like twenty seconds. Again, just estimate the time.

STEP 4.
Repeat this cycle two more times.

STEP 5.
At the end of the third repetition, keep your eyes closed and just relax for one minute. Focus on your breathing and allow yourself to relax even more.

This entire exercise takes less than two minutes. Use it anytime something (or someone) stresses you out. Even better, practice it five or more times throughout the day for overall tension reduction.

Robert H. Phillips, Ph.D., is founder and director of the Center for Coping in Hicksville, N.Y., and a member of the Lupus Now Advisory Board. He is author of the book "Coping With Lupus" and co-author of the new edition of "Lupus Q&A: Everything You Need to Know."