Skip to main content

How To Reduce Your Stress Immediately With 2 Vocal Techniques

Did you know that you can reduce your stress immediately with simple vocal techniques? Here are two quick techniques you can try out today.

Originally published on ForbesReduce Your Stress Immediately

You’re in a state of tension, stress, fear, worry, or anxiety-and what happens? Your shoulders naturally raise to protect the vulnerable throat and neck.

In many cultural traditions, the throat represents the center of creativity, self-expression, and communication. It’s also the conduit between your body and your head/mind, representing the link between your thoughts and feelings, or the “Mind-Body Connection.”

When you create more freedom in your throat and neck, you open your ability to express yourself more effectively and generate a greater sense of confidence and well being.

The musculature of the throat is incredibly complex, and I think very beautiful with all its fine, interwoven connections that allow us such flexibility of movement. We often take for granted that freedom of movement until we spend too many hours at the computer, or experience high stress levels – then we sure do notice that tension in our throats, necks, and shoulders.

Since there’s no machine at the gym to exercise your neck and throat (I think I’m grateful for that), you can use your voice to release the tension in your throat and really, your entire body.

Here are couple of techniques you can try out today and feel free to let us know what you notice.

1. Sigh like my Italian Grandmother

My great-grandmother was a 4’5” marvel of efficiency and energy. In the afternoons when she allowed herself to rest in her chair for a while (usually while crocheting something), she would repeatedly release a deep sigh. At the time I wondered why, but now I know that she was releasing tension in her body.

Take a deep belly breath in through your nose and allow yourself to sigh it out. (Bonus points for allowing any sound to come out with the sigh.) The long exhale combined with the vibration of the “ah” sound triggers your parasympathetic nervous system and your body’s relaxation response.

If you’re trying to feel more relaxed before you work with a client, enter a meeting or wind down at the end of the day, this is one of my favorite exercises. 

2. Try the “One Word Rant”

If you’ve read my e-book called “Solve Any Problem in 10 Minutes,”  you’ve learned about the creative problem-solving technique I developed based on our very human tendency to worry and complain. Often, what is beneath our concern is something we are deeply committed to. Otherwise, we wouldn't get upset!

This technique allows you to quickly take solution-focused action, using what you're upset about as the access point. The result is feeling relieved, clear and more at peace due to the fact that you've given a voice to your concerns and addressed them in a powerful manner. 

A shortcut version of this technique to simply release tension and clear your mind is called the One Word Rant. The word used in this technique is, “why.” Why? Because that's the question we're really asking ourselves at the heart of our stress and upset.

“Why is this happening?”

“Why are they doing/saying that?”

“Why can't I feel better?

When we allow ourselves to express our frustration in a safe, quick and healthy way, the brain and body respond with a cascade of hormones and neurotransmitters that feel good, such as epinephrine and testosterone (yep, even for women) and we feel clearer and more focused.

The technique is simple, but you'll want to be in a private or quiet place since this involves some vocalization. I've been known to do this in the car.

Ideally, stand with your feet shoulder-width apart or wider, and semi-squat like a sumo wrestler. Throw your hands in the air above your head, take a deep breath and loudly exclaim “Whyyy!” You don't want to say it so loud as to strain your voice or throat, but you definitely want to express your “why” loud and proud.

Yes, I’m serious. I’ve facilitated this in a group of 50 or so leaders and the results were amazing. The simplicity of the “why” allowed the group to bond without having to explain or share a lot of personal feelings that may have caused them to feel vulnerable. At the same time, that shared experience of making a loud noise together in unison elevated the energy in the entire room. The group collectively felt heard and acknowledged.

The chemical cascade of hormones and endorphins the One Word Rant releases is simply wonderful. Generally, this technique is more energizing than the Italian Grandma Sigh, so I tend to use it if I’m having a frustrating day or if I need to boost my energy before speaking or a meeting.

This is also a fabulous tool to show your kids to help them learn to shift their stress and state of mind quickly, without a lot of “talking about it” that may be difficult for them to articulate or stressful to share with a parent.

We lead busy lives and we need solutions quickly. Try one or both of these techniques this week to reduce your stress and keep yourself going and growing.

What To Do When You Are Afraid To Say The Wrong Thing

What opportunities and possibilities do you find yourself diminishing or killing off because you're afraid to say the wrong thing?

Afraid To Say The Wrong Thing

Have you ever been asked this question?

“If you were a super villain, who would you be and what would be your power?”

This was not a question that my chiropractor was used to being asked, but I had just come from a conference call with some colleagues where we were discussing how to bring more of our personalities into our businesses and brands, and the topic of heroes and villains had come up.

You know,” my chiropractor pondered, “I think the worst feeling in the world is shame. It just stops people in their tracks. So my supervillain would be Shame Spiral, and he would freeze people from the power of shame.”

Wow.

Do you have conversations like this with your health providers? Because seriously, you should.

Author and shame researcher Brené Brown says, “Shame is the most powerful, master emotion. It’s the fear that we’re not good enough….it corrodes the very part of us that believes we are capable of change.”

Shame and the avoidance of shame shows up as embarrassment or fear of embarrassment, anxiety, depression, worry, resentment – what’s your flavor?

And shame definitely shows up as your fear of “saying the wrong thing.”

What opportunities and possibilities do you find yourself diminishing or killing off because you’re afraid of saying the wrong thing and looking foolish, or being wrong, or not looking good? How do you make yourself smaller and less bright because of how you think what you have to say might or might not come across to others?

Shame, in our bodies, can feel like we are dying – so we try and avoid it at all costs.

However, the solution to what to do when you’re afraid of shame, embarrassment, “looking bad” and saying the wrong thing is counterintuitive.  I echo what Brené says…

“As a shame researcher, I know that the very best thing to do in the midst of a shame attack is totally counterintuitive: Practice courage and reach out!”

Courage is the antidote to shame. So then, how to create courage? My favorite activation point for courage is one simple and easy to conjure feeling.

Curiosity.

The courageous lion is still a cat, our avatar for curiosity. When you are feeling concerns about saying the wrong thing, being embarrassed, or risking shame, engaging your curiosity triggers your creativity, your inner wonder-er, and your sense of play.

Here are some questions you can ask yourself to engage your curiosity and replace your own personal “Shame Spiral” with your inner “Courageous Curious Crusader.”

Shame Trigger 1:  “I don’t know if I can do this.”

Curiosity Trigger 1:  “I wonder how I’ll grow from this experience.”

Shame Trigger 2:  “What if they don’t like it/me/this?”

Curiosity Trigger 2“This is going to be interesting-I wonder where this will lead me?”

Shame Trigger 3:  “I’m not qualified to do this.”

Curiosity Trigger 3:  “I wonder what I can add in to my knowledge or expertise to make this even better?”

Notice the pattern of the phrase, “I wonder…” This simple phrase is a deep and effective trigger to shift you from a shame reaction to a courageous and curious one.

We are always in the process of evolving into our greatness, try on replacing your automatic responses of shame, worry, and concern this week with those of curiosity, and see where it leads you – and let us know what you discover, we read and respond to every email.

Keep going, and keep growing!

3 Techniques to Tame the Identity Monster in Your Head

Do you know those voices in your head that tell you all kinds of nasty things about yourself? That is Identity Monster – Here's how you can tame it

Identity Monster - Tina Dietz

A colleague of mine sent me a panicked text while I was on a call with a client. He was so freaked out that I called him right after my session, but I wasn’t expecting what he had to say.

​”I just got the biggest opportunity of my life,” he said. “It’s what I've always wanted.”

“But since I found out,” he went on, “I've spent the last four hours playing online soccer and I'm completely paralyzed.”

This is the Identity Monster in full attack.

You know those voices in your head that tell you all kinds of nasty things about yourself, right?

“There’s a million people doing the same thing as you, how can you possibly compete?”

“You can’t do this, you’re way too lazy.” (or fat, or stupid, or ugly, or poor)

“HOW much money did you spend? Oh no, what are you going to do now?”

“Who do you think you are, anyway?”

This is the voice of the Identity Monster. The favorite tools of the Identity Monster are a megaphone and an old school boom box with a tape set to “repeat.” The tape replays all the crap in your head that gets triggered when your comfort level is threatened.

This Monster's job is to maintain the status quo. Even when good things are happening, the Identity Monster really sucks at telling the difference between a threat and an opportunity, so it reacts pretty much the same way in both scenarios.

Oh, the glorious neurology of it all!

Here are three ways to tame the Identity Monster, get yourself off the ledge, and back into the groovalicious flow so you can have more of what you want in life – because that’s why you’re reading this, right? In the video I go into more detail on all three of these techniques, plus you get to see a little piece of one of the places I’ve lived in Costa Rica, which is just good for your brain.

1. Revisit your big picture

Take the focus off of your current reaction and circumstances and put it on your larger view in the world – the legacy you want to leave, the impact you’re out to make, your inspiring vision of the future, and so on. If your thoughts and actions are ‘facing outwards’ instead of on your internal voices and neurological hamster wheel, it disrupts the repetitive thoughts to guide you back on track.

2. Create new brain wiring with a Daily Workshop

Create a sacred space for yourself on a daily basis, even if it's 15 minutes to start. Use that time to get present to what you're most excited about, what you appreciate and what you're grateful for, and the one or two goals or accomplishments that you're focused on for that day. Even celebrating small accomplishments (some days, that’s getting out of bed or going a whole morning without getting distracted by Facebook), when done repeatedly and consistently, helps you maintain a more solution-focused state of mind.

3. Challenge the voices in your head to a battle of wits!

When those nasty voices in your head pop up, you may have noticed that if you try to directly combat them, they come back twice as strong. This is known as the “I'm rubber, you're glue” Principle. Very technical. Instead, use your brain’s natural abilities to break up the beliefs using techniques like evidence gathering and disarming humor. These techniques are not only highly effective, they can be incredibly entertaining as well. What does your Identity Monster sound like?

You can find details and examples of these techniques in the video – enjoy and send me a tweet to let me know which one is your favorite!

2 Minute Confidence Boost

We all possess the innate ability to boost our confidence levels in literally two minutes with this simple Confidence Boost.

Confidence Boost

Whether you’re starting a business, a movement, or just changing habits in your life it takes time, energy, persistence, tenacity, and confidence.

Lots and lots of confidence. But we don’t always have that level of confidence. Fortunately we all possess the innate ability to change our confidence level quite literally in two minutes.

Getting out there and starting something in the world really takes something. We have bad days, we’ve had bad experiences that we don’t want to repeat, other people’s negative messages get stuck in our heads….Yuck.

Out in the wild, animals express their dominance (an expression of confidence) by taking up more space. Appearing to be bigger than they actually are, pacing back-and-forth, puffing themselves up, and other displays. At our core, we are no different. Confident people often seem to take up more space in a room. They spread themselves out, use large hand gestures, and when they speak they often will move around quite a bit. Think about how a confident motivational speaker uses a stage-rarely that really ever stand in just one place, they use the entire stage.

On the other hand, when an animal or a human is feeling frightened or has a lack of confidence, they tend to make themselves small. Curling up in a ball, crossing your arms across your midsection, tucking your chin to your chest are some examples.

So we all know that body language affects the way that other people perceive us. But did you know that your body language also affects how YOU see you? And I’m not talking about looking in a mirror.

Researchers at Harvard have found that by adopting anyone of a number of “power poses” for 2 minutes, we can boost our confidence. These poses raise your level of testosterone (even in women) and lower your level of cortisol. No, you’re not going to get a burst of testosterone that’s going to make you more aggressive,but testosterone increase in both genders is associated with feelings of confidence, control, and well-being. Cortisol, on the other hand, is a stress hormone. It tends to be associated with the flight or fight response. So that’s definitely one that we want to keep low.

A number of examples of these “power poses” are shown below. Notice how the body is spread out, taking up more space, expanded:

Confidence Boost

Imagine what would happen if you did a power pose as a practice several times a day?

Even if you don’t need a confidence boost right now, I suggest you give these a try and make it part of your daily routine. It’s also useful when you’re going into a meeting, a networking event, or hitting the stage to speak.

Give it a try and let us know how it goes-comment below and share with your colleagues. Here’s to more confidence!

Tina Dietz: The StartSomething Show [Podcast]

​StartSomething is all about fulfilling a mission to ignite 10,000 thriving businesses.(Podcast on Journey To Success Radio, August, 2015)

StartSomething - Tina Dietz & Journey To Success Radio

StartSomething is all about fulfilling a mission to ignite 10,000 thriving businesses. We’re creating a world where small business owners have awesome lives and are paying it forward. A world where the old adage that “you can do what you love and make a great living!” is the rule, not the exception. A world where your ideas come to life and you are supported every step of the way.

StartSomething provides both resources and inspiration for small business. Listen in to the StartSomething Show, become part of our tribe of SuperStarters, and get what you need to live the life and leave the legacy you've always wanted.

The StartSomething Show

Interested in learning more about podcasting?

Reflections on Childhood Bullying – Unwavering Strength: Tina Dietz [Podcast]

​What could have been delightful and innocent second-grade days, were filled with misunderstandings, fear, and pain. She didn't know why she was singled out as a target in her elementary school class, but it was glaring reality to her, that she was.(Podcast on ReLaunch – NEVER GIVE UP on Your Possibilities, October 8, 2014)

Childhood Bullying - Tina Dietz & Joel Boggess

Nicknamed “Chubbles” by her classmates, recess turned into a game of avoidance and how to remain invisible. International bestselling coauthor to a wonderfully empowering book, Unwavering Strength and the handy solution-guide, Solve Any Problem in 10 Minutes, Tina Dietz shares how she was able to cope and heal, and offers advice for parents on how to deal with bullying.

Follow Tina on Twitter, Facebook, Google-Plus, and visit her site.

Tina's Backstory

She enrolled in therapy when she was just a teenager. Coming from a long line of business-running trend-setters and go-getters, she knew that the challenges and problems she faced as a child, could be faced, confronted, and resolved. While her journey was in no way easy, breezy, or tearless, like the 4th generation entrepreneur she is, she was fearless in pursuit of resolution and restoration.

As an adult and mom, she was tested again. When the doctors told her she may lose her ability to walk, the emotional signal flares shot off in her spirit like canons – doubt, worry, guilt, shame, confusion, they were all there. Aware of the news, but praying for the best this time around, she knew what was needed and the actions to take. To do good by her family and for herself, she needed to make quick shifts in her life and lifestyle. She needed entrepreneurial mobility, flexibility, and high income possibilities. In her own words – “I never had any intention of owning a business when I grew up! But, as I found myself going through college and graduate school, I was asked to take on a lot of leadership roles, and to develop and run projects. I discovered that I loved the process of building something from nothing, so that’s what I did!”

Want more Tina? Most folks do. Hear our first show.