Mental alertness is best tested in times of real action. When we say real action, there’s no time to waste because every ticking second counts. Meditation and mindfulness are great only if you have time. But crisis calls accidentally and you’re left with no choice but to respond. 

Using scientific findings in the physiology of relaxation, Dr. Robert Cooper has developed Instant Calming Sequence, a six-step program that serves as an effective stress reliever. 

1. Practice uninterrupted breathing. When stress strikes, immediately focus on your breath and continuebreathing smoothly, deeply, and evenly.



2. Put on a positive face. "The conventional wisdom is that happiness triggers smiling," Dr. Cooper explains. "But recent studies suggest that this process is a two-way street. Smiling can contribute to feelings of happiness, and in a stressful situation, it can help keep you calm." Try to smile and you'll see that you will feel better.



3. Balance your posture. People under stress often look hunched-over, hence the often-repeated phrase: "They have the weight of the world on their shoulders." 
   
   "Maintaining good posture works like smiling," Dr. Cooper says. "Physical balance contributes to emotional balance." Keep your head up, chin in, chest high, pelvis and hips level, back comfortably straight and abdomen free of tension.



4. Bathe in a wave of relaxation. Consciously sweep a wave of relaxation through your body. "Imagine you’re standing under a waterfall that washes away all your tension," Dr. Cooper says.



5. Acknowledge reality. Face your causes of stresses head-on. Don’t try to deny it or wish that it hadn’t happened. Think: "This is real. I can handle it. I’m finding the best possible way to cope right now."



6. Reassert control. Instead of fretting about how the stressor has robbed you of control, focus on what you can control and take appropriate action. Also, think honest thoughts instead of distorted ones.

Spas and other recreational activities also aid in minimizing the negative effects of stress. But you would opt for a no cost activity, right? Aside from being an effective instant stress reliever, Instant Calming Sequence helps you create that positive aura of yourself that everyone will see and feel. So just follow these steps, and you're stress-free in an instant!