Let’s Lower Stress Levels!
Feeling overwhelmed? We've all been there. In today's fast-paced world, stress and anxiety can easily take hold of us. But fear not, because there are simple and effective ways to reduce anxiety and find your calm, even in just five minutes or less. Here are six tips to help you press pause and de-stress:
Focus on your breathing: Dr. Marlynn Wei, a psychiatrist based in New York City, recommends rhythmic breathing as a stress-reducing exercise. Set a timer for three minutes, and while focusing on your breath, take a deep breath in through your nose for five counts, hold for five counts, and exhale for five counts. Repeat and notice how your breath becomes deeper. This exercise is great for beginners and can be done while walking to combine relaxation and movement.
Take a break from your phone: Constantly checking your phone for notifications can contribute to feelings of overwhelm. Try unplugging from your email and social media for a while and embrace a "golden pause." Create mental space by snoozing your notifications and focus on yourself. Practice slow breathing, close your eyes, and turn your thoughts toward something you're grateful for. Research has shown that cultivating gratitude increases happiness levels.
Use meditation apps: There are numerous free meditation apps available that can guide you through relaxation exercises. Apps like Headspace or Insight Timer offer a variety of guided meditations to address different emotions. Meditation has been found to alleviate anxiety and depression. Consider building a meditation practice during calmer times so that you're better prepared to utilize it when stress hits.
Listen to a relaxing song: Music can be a powerful tool for relaxation. Find a soothing song or playlist and let yourself unwind. The auditory cortex is connected to areas of the brain associated with our reward system, motor systems, and centers for emotion regulation. Research indicates that music can help reduce stress-related disorders, mild depression, and anxiety.
Enjoy a cup of tea mindfully: Tea can be a comforting and calming beverage. Take a few minutes to prepare a hot cup of tea without caffeine. Set aside your smartphone and focus on the flavors, temperature, and the entire sensory experience of sipping tea. This act of mindfulness helps redirect your attention away from stressful thoughts and promotes relaxation. It's a simple yet effective tactic, particularly for reducing stress at work.
Step outside for a few minutes: Dr. Monique Tello, an internal medicine physician, suggests taking a brief break outdoors. If possible, go for a quick walk or simply breathe in fresh air and connect with nature. Changing your environment and engaging in physical activity can help alleviate stress and improve concentration. Studies support the effectiveness of spending time outdoors in reducing stress levels.
Incorporating these simple techniques into your daily routine can make a significant difference in managing stress and anxiety. Remember, taking care of your mental well-being is just as important as your physical health. So, when you're feeling overwhelmed, take a few minutes for yourself and try these strategies to regain a sense of calm and balance in your life.
