25 Quick Ways to Reduce Stress
Taking care of your long-term mental and physical health is an important part of stress management. However, there isn’t always time to take a nap, hike a fourteener, or read a novel. Thus, here are 25 ways to reduce stress in five minutes or less. From eating chocolate to meditating, there is a quick stress-relieving tactic for everyone.
Slow, deep breaths can help lower blood pressure and heart rate. Try pranayama breathing, a yogic method that involves breathing through one nostril at a time to relieve
anxiety. The technique is supposed to work the same way as acupuncture, balancing
the mind and body.
No matter what the song, sometimes belting out the lyrics to a favorite tune makes
everything seem all right. If you’re in a public place, just listening to music can be a quick fix for a bad mood. Classical music can be especially relaxing right
before bedtime.
When you’re feeling overwhelmed or having trouble concentrating, go for a quick stroll around the block. You’ll get the benefits of alone time, physical activity, and a
few minutes to gather your thoughts.
If it’s a sunny day, head outside for an easy way to lift your spirits. Bright light can be an effective treatment for people who suffer from depression
and can even cheer up otherwise healthy people.
When there’s no professional masseuse in sight, try DIYing a hand massage for instant relaxation that calms a pounding heart. Hands in general can carry a lot of tension. Apply some
lotion and start kneading the base of the muscle under the thumb to relieve stress
in the shoulders, neck, and scalp.
When worries are running rampant, try slowly counting to 10 and then back again to
calm down. It’s harder to freak out about an upcoming exam or job interview when you’re
busy remembering what number comes before seven.
Standing up for a quick stretch can relieve muscle tension and help you relax during
a stressful workday. Try a shoulder roll-out or a chest-opening stretch right from the desk chair.
You can get an impromptu, relaxing foot massage by rubbing your feet back and forth over a golf ball.
Take a quick break from a busy office or a chaotic household by just lowering your
eyelids. It’s an easy way to regain calm and focus.
On days when you want to strangle a coworker, your roommate, or the driver in the
next lane, squeeze a stress ball instead. It’s an easy, portable, and non-violent way to relieve tension.
Anxious? Just squeeze, release, and repeat. Progressive relaxation involves tensing the muscles in one body part at a time to achieve a state of calm.
The method (also used by actors) is a great way to help fall asleep.
Five minutes of alone time can help you collect your thoughts and clear your head.
Clutter could be contributing to your stress. Take a few minutes to reorganize your
desk (or table, or wherever you are), leaving just what you need on top.
Put your feet up—against the wall, of course. The Vipariti Kirani yoga pose involves lying on the floor and resting the legs up against a wall. Not
only does it give the body a good stretch, but it helps create peace of mind, too.
Just a square (about 1.4 ounces) of the sweet stuff can calm your nerves. Dark chocolate regulates levels of the stress hormone cortisol and stabilizes metabolism.
Five minutes of peace is all it takes to reap the benefits of meditation. There’s evidence that just two quick bouts of silent meditation per day can relieve stress and depression.
Find a comfortable spot in a quiet place, focus on your breath, and feel those anxieties
start to disappear.
After a rough day, snuggle up with a pet. Pets can boost self-esteem and even ease the sting of social rejection.
A stick of gum is a surprisingly quick and easy way to beat stress. No matter the
flavor, just a few minutes of chewing can actually reduce anxiety and lower cortisol levels.
Green tea is a source of L-Theanine, a chemical that helps relieve anger. Boil the water, pour it out and take a soothing
sip.
Laughter is one of the sillier ways to beat stress, but there’s science behind it. A fit of hysterics can increase blood flow and boost immunity. Check out a hilarious YouTube video (maybe a piano-playing pug?) for a quick pick-me-up.
When stress hits, head for the bathroom and drop some cold water on your wrists and behind your earlobes. There are major arteries right underneath
the skin, so cooling these areas can help calm the whole body.
Make (or find) a space that’s completely free of stress where you can go to relax. Set up a comfortable
chair or light some incense and disappear there for a few minutes until the tension
dissipates.
Putting our emotions on paper can make them seem less intimidating. Try journaling before a big exam to calm your
nerves.
Drown that stress in sweetness with a spoonful of honey. Besides being a natural skin moisturizer and antibiotic, honey also provides compounds that reduce inflammation in the brain, meaning it fights depression and anxiety.
When something’s really bothering you, it can help to share your feelings with a buddy.
In fact, more talkative folks tend to be happier in general. So vent to a coworker, friend, or family member.