Stressed? These Quick Tricks Calm Tension in 5 Minutes or Less
Whether someone skips ahead of you in line at the supermarket or you’re slammed with to-dos, it’s normal to feel stressed now and then. But the good news is that you don’t have to let that tension linger. Research shows that simple, effective stress relievers can help you let go of your worries, lower your blood pressure and feel more at ease. Here, the best tricks to manage stress both in the moment and over the long term.
8 easy stress relievers
To bring your stress levels back down quickly and easily, try these study-backed stress relievers. The best part? They each take less than five minutes and deliver big health benefits.
How often do you feel stressed?
Bite a pencil
It may sound strange, but one of the quickest stress relievers is biting on a pencil, pen or even a chopstick. Research out of Australia found placing a pencil across the corners of your mouth and very gently biting down engages the same facial muscles as when you grin—literally turning a frown upside down. Researchers say mimicking a smile in this way triggers the amygdala (the emotional center of the brain) to release mood-lifting compounds that trick the brain into feeling upbeat.
Sniff a bar of soap
Swamped by a big to-do list? Grab a bar of soap and take 10 deep sniffs. Doing so calms a racing mind as well as medication, suggests research in the journal Frontiers In Behavioral Neuroscience. Experts say 90 percent of soaps are infused with a natural scent compound called linalool, which studies found promotes relaxing, sedative effects. To ensure yours is packed with this stress-relieving fragrance, opt for a scent like lavender, which is naturally high in linalool.
Tap your temples
When worries have your mind in a stress loop, try this simple stress management technique: Turn on a cheerful song, rest your elbows on a table and gently tap your temples to the beat for two minutes.
Research shows this unique type of tapping, called emotional freedom technique (EFT), reconnects the mind and body, calming the brain and lowering levels of the stress hormone cortisol by as much as 37 percent. Meanwhile, Canadian research suggests hearing a song you love as you tap works as well as anti-anxiety drugs at lowering stress.
Care for a pet plant
A study in the journal HortTechnology found that when stressed workers took a three-minute break simply to gaze at a small potted plant they were nurturing, they lowered feelings of stress and anxiety. Focusing attention on the “pet plant” lowered participants’ heart rates, leaving them feeling calm, relaxed and revitalized.
Blow out imaginary candles
The next time you feel overwhelmed, pretend it's your birthday and exhale, imagining you’re blowing out all the candles on a cake. Dutch research suggests that a long, slow exhale stimulates the vagus nerve, which connects the body and mind, reversing the stress response. (Tip: Check out our deep breathing exercises to improve your mood.)
Slip off your socks
Even if the ground is a bit cool, slip off your shoes and socks and step onto the grass when you collect the paper or grab the mail. A University of California study finds that contact between the soles of your feet and the earth signals the body to lower cortisol production, noticeably reducing stress and anxiety.
Rub a doorknob
Sidle up to a rounded doorknob, gently press your back against it then move your body in a controlled motion to apply pressure to areas of tension or discomfort. This stress relief method mimics trigger-point massage therapy, releasing built-up muscle tension. The payoff: A drop in stress hormones, according to research in the International Journal of Neuroscience, and boost in feel-good serotonin and dopamine.
Another smart way to boost your levels of happiness hormones? Taking a daily multivitamin. This quick trick reduces stress significantly within a month by filling in nutrient shortfalls that help your body create important mood-lifting hormones, suggests a study in Psychosomatic Medicine.
“Offload” your worries
One of the best stress relievers is getting your worries off your mind. In fact, spending 5 minutes writing out a to-do list of things you’re allowed to worry about later but not right now is a shortcut to a peaceful mind, suggests Baylor University research. Writing down your feelings of worry offloads anxiety, according to a study in the journal Psychophysiology.
For more ways to de-stress:
Kimberly Snyder’s Top Heart-Brain Mindfulness Meditations To Reduce Stress and Restore Balance
Guided Imagery for Pain Management, Reduced Stress and More: Experts Explain How to Get the Benefits
This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.
A version of this article originally appeared in our print magazine, Woman's World.
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