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.
1. Breathe
Slow, deep breathscan help lower blood pressure and heart rate. Trypranayama 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.
2. Listen to Music
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, justlistening to musiccan be a quick fix for a bad mood. Classical music can be especially relaxing right before bedtime.
3. Take a Quick Walk
When you’re feeling overwhelmed or having trouble concentrating, go for aquick strollaround the block. You’ll get the benefits of alone time, physical activity, and a few minutes to gather your thoughts.
4. Find the Sun
If it’s a sunny day,head outsidefor an easy way tolift your spirits. Bright light can be an effective treatment for people who suffer from depression, and can even cheer up otherwise healthy people.
5. Give Yourself a Hand Massage
When there’s no professional masseuse in sight, try DIYing ahand massageforinstant relaxationthat 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.
6. Count Backward
When worries are running rampant, try slowlycounting to 10and 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.
7. Stretch
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 stretchright from the desk chair.
8. Rub Your Feet Over a Golf Ball
You can get an impromptu, relaxingfoot massageby rubbing your feet back and forth over a golf ball.
9. Close Your Eyes
Take a quick break from a busy office or a chaotic household by just lowering your eyelids. It’s an easy way toregain calmand focus.
10. Squeeze a Stress Ball
On days when you want to strangle a coworker, your roommate, or the driver in the next lane, squeeze astress ballinstead. It’s an easy, portable, and non-violent way to relieve tension.
11. Try Progressive Relaxation
Anxious? Just squeeze, release, and repeat.Progressive relaxationinvolves 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.
12. Be Alone
Five minutes ofalone timecan help youcollect your thoughtsand clear your head.
13. Get Organized
Clutter could be contributing to your stress. Take a few minutes toreorganize your desk(or table, or wherever you are), leaving just what you need on top.
14. Do Some Yoga
Put your feet up—against the wall, of course. TheVipariti Kiraniyoga 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.
15. Eat Some Chocolate
Just a square (about 1.4 ounces) of thesweet stuffcan calm your nerves. Dark chocolate regulates levels of thestress hormone cortisoland stabilizes metabolism.
16. Meditate
Five minutes of peace is all it takes to reap thebenefits of meditation.There’s evidencethat 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.
17. Cuddle With a Pet
After a rough day,snuggle up with a pet. Pets can boost self-esteem and even ease the sting of social rejection.
18. Chew Gum
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 actuallyreduce anxietyand lower cortisol levels.
19. Sip Green Tea
Green tea is a source ofL-Theanine, a chemical that helps relieve anger. Boil the water, pour it out, and take a soothing sip.
20. Laugh
Laughter is one of the sillier ways to beat stress, but there’sscience behind it. A fit of hysterics canincrease blood flowand boost immunity. Check out a hilarious YouTube video (maybe apiano-playing pug?) for a quick pick-me-up.
21. Drip Cold Water On Your Wrists
When stress hits, head for the bathroom and drop somecold wateron your wrists and behind your earlobes. There are major arteries right underneath the skin, so cooling these areas can help calm the whole body.
22. Create a Zen Zone
Make (or find) a spacethat’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.
23. Write It Down
Putting our emotionson papercan make them seem less intimidating. Try journaling before a big exam to calm your nerves.
24. Slurp Some Honey
Drown that stress in sweetness with a spoonful of honey. Besides being anatural skin moisturizerand antibiotic, honey also provides compounds thatreduce inflammationin the brain, meaning it fights depression and anxiety.
25. Talk to a Friend
When something’s really bothering you, it can help to share your feelings with a buddy. In fact,more talkative folkstend to be happier in general. So vent to a coworker, friend, or family member.
