In our fast-paced world, stress has become an unwelcome companion for many of us. Whether it’s work deadlines, family responsibilities, or the constant ping of notifications, the pressure can feel overwhelming. But here’s the good news: you don’t have to let stress run the show. With a few simple techniques, you can dial down your stress levels and reclaim your calm in minutes. These methods are backed by science and can be easily incorporated into your daily routine. So, the next time you feel your shoulders tensing or your mind racing, give one of these stress-busting techniques a try.
1. Box Breathing
This simple breathing technique can help calm your nervous system in just a few minutes. Breathe in for four counts, hold for four, exhale for four, and hold for four. Repeat this cycle four times. This method is used by Navy SEALs to stay calm under pressure, and it works wonders for everyday stress too. For best results, practice box breathing daily, even when you’re not stressed, to build your resilience and make it easier to use in high-pressure situations.
2. Progressive Muscle Relaxation
Start at your toes and work your way up, tensing each muscle group for five seconds before releasing. This technique helps you become aware of physical tension and releases it effectively. It’s particularly useful before bed to promote better sleep. You can enhance the relaxation effect by imagining stress flowing out of your body with each release of tension.
3. Five Senses Grounding
Engage all five senses to bring yourself into the present moment. Name five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. This exercise pulls your mind away from stressful thoughts and anchors you in the here and now. For added effectiveness, try to choose items that you find particularly calming or pleasant.
4. Quick Mindfulness Meditation
Set a timer for three minutes. Close your eyes and focus on your breath, noticing the sensation of air moving in and out of your body. When your mind wanders, gently bring it back to your breath. This short practice can significantly reduce stress hormones in your body. To deepen the practice, try silently labelling your breaths as “in” and “out” to help maintain focus.
5. Power Pose
Stand tall with your hands on your hips, like a superhero, for two minutes. This posture can actually lower cortisol levels and increase confidence. It’s a great technique to use before a stressful event or presentation. For an extra boost, combine your power pose with positive self-talk, reminding yourself of your strengths and abilities.
6. Laugh it Off
Watch a funny video or recall a hilarious memory. Laughter releases endorphins, your body’s natural feel-good chemicals. Even forcing a smile can trick your brain into feeling more positive and less stressed. Keep a collection of your favourite funny memes or video clips on your phone for quick access when you need a mood boost.
7. Quick Stretch Session
Stand up and do some simple stretches for five minutes. Focus on areas where you hold tension, like your neck and shoulders. Stretching increases blood flow and releases muscle tension, helping to alleviate stress quickly. Incorporate gentle twists and backbends to release tension in your spine, which can have a particularly calming effect on your nervous system.
8. Write it Down
Grab a piece of paper and jot down everything that’s stressing you out for two minutes. This brain dump can help clear your mind and make your worries seem more manageable. You might even come up with solutions as you write. After your two-minute writing session, take a moment to identify one small, concrete action you can take to address one of your stressors.
9. Visualisation
Close your eyes and imagine a peaceful scene in vivid detail for a few minutes. It could be a beach, a forest, or your favourite cosy spot at home. Engaging your imagination this way can lower your heart rate and blood pressure. To make your visualisation more powerful, engage all your senses – imagine the sounds, smells, and textures of your peaceful place.
10. Aromatherapy
Keep a small bottle of lavender or peppermint essential oil handy. Take a few deep breaths of the scent when you’re feeling stressed. These smells have been shown to have a calming effect on the nervous system. For a quick DIY stress-relief blend, mix a few drops of lavender and bergamot oils in a small roller bottle filled with a carrier oil like jojoba or almond oil.
11. Hand Massage
Give yourself a quick hand massage, focusing on the fleshy part between your thumb and index finger. This area is linked to relaxation in traditional Chinese medicine. Plus, the act of massage itself can be very soothing. For added benefit, use a scented lotion or oil to incorporate aromatherapy into your hand massage routine.
12. Cold Water Splash
Splash some cold water on your face or run your wrists under cold water for 30 seconds. This can trigger your body’s mammalian dive reflex, slowing your heart rate and helping you feel calmer. If you’re at home, try alternating between hot and cold water for a minute each to create a contrast therapy effect, which can further reduce stress and boost circulation.
13. Gratitude Practice
Take a moment to think of three things you’re grateful for right now. Shifting your focus to the positive aspects of your life can help put your stressors in perspective and boost your mood. To amplify the effect, try expressing your gratitude directly to someone – send a quick thank you text or tell a loved one why you appreciate them.
14. Physical Interruption
Do something physical for one minute to interrupt the stress cycle. Jump up and down, do star jumps, or dance to your favourite song. Physical activity releases tension and floods your body with mood-boosting endorphins. If you’re in a public place where jumping might draw attention, try discreet exercises like clenching and releasing your fists or doing seated leg lifts under your desk.
15. Positive Affirmations
Repeat a calming phrase or mantra to yourself for a minute. Something like “This too shall pass” or “I am calm and capable” can help shift your mindset. Choose a phrase that resonates with you and feels authentic. To reinforce your affirmation, try writing it down or setting it as a reminder on your phone to pop up throughout the day.
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Katy Willis is a writer, master herbalist, master gardener, and certified canine nutritionist who has been writing since 2002. She’s finds joy in learning new and interesting things, and finds history, science, and nature endlessly fascinating.
