6 tips to reduce stress in just 5 minutes

Focusing on your breathing, meditating, going outside, listening to music, drinking tea, and putting your phone down are all ways to quickly "de-stress."

When people are stressed, their brains release a series of hormones, such as cortisol, epinephrine (also known as adrenaline), and norepinephrine, that cause physiological changes. These changes, known as the fight or flight response, help people cope with the threat or danger at hand.

However, these reactions occur even when the body is not facing life-threatening situations, such as work pressure, traffic jams, financial burdens, family conflicts. Over time, the self-defense reaction itself will cause physical and mental damage.

“People are well aware of the major stressors, but they often overlook the small, cumulative pressures that gradually cause harm,” said Janice Kiecolt-Glaser, director of the Institute for Behavioral Medicine at Ohio State University.

Experts suggest ways to reduce stress in a short time, as follows:

Focus on your breathing

According to Dr. Marlynn Wei, a psychiatrist in New York, breathing exercises are an effective stress-reducing exercise that doesn’t take much time to practice. Here’s how:

Set a timer for 3 minutes. Focus on your breathing. Take a deep breath in through your nose for 5 seconds. Hold your breath for a count of 5. Exhale gently for a count of 5. Repeat until the timer runs out, and notice your breathing gradually deepen.

Ms. Wei recommends this exercise be applied while walking or exercising, trying to count the number of breaths with each step.

Get your eyes away from your phone

Constantly checking your electronic devices for information is one of the biggest causes of burnout, according to Kristine Carlson, co-author of the book It's All a Small Thing , written with her late husband.

“We’re so dependent on technology,” she says, “emails, texts, Facebook—it’s all so stimulating.” Instead, she recommends stepping away from your phone and taking a precious pause.

By temporarily turning off notifications, you create space to focus on your feelings. Once you do that, practice slow breathing, close your eyes, and focus on things you appreciate, Carlson suggests.

Deep breathing exercises will help you relax your mind, reduce stress and feel balanced. Photo: Freepik — Deep breathing exercises will help you relax your mind, reduce stress and feel balanced. Photo: *Freepik*

Use apps that help with concentration

There are many free apps on your phone that can help you focus. Practicing meditation or mindfulness apps can help you reduce anxiety and depression.

You can meditate sitting, lying down, or even standing, says Nick Allen, a psychologist and director of the University of Oregon Health and Wellness Center; just make sure you’re comfortable and free of distractions. Once you’re in a comfortable position, close your eyes and focus on your breathing. Then, take a deep breath in and slowly exhale through your nose.

Choose soft music

Emmeline Edwards, Ph.D., director of the National Institutes of Health Research Unit, says music therapy can help wherever you are. In fact, studies show that music can help people overcome stress-related distraction, mild depression, and anxiety.

Enjoy a warm cup of tea

“A warm cup of tea, not coffee, and put your phone down. Take a few minutes to enjoy the taste, the temperature, and everything about that cup,” Wei says.

This exercise helps you temporarily distance yourself from your thoughts and focus on something that can calm your mind. It is also a good way to reduce stress at work.

Take a walk

Monique Tello, MD, an internist at Women's Health Associates in Boston, says that sometimes going for a walk or getting some fresh air is a good way to quickly relieve stress.

“If someone is feeling overwhelmed and they have the opportunity to change their environment, get some fresh air, look at nature, water, trees, they should take it,” says Tello, adding that this is great for people who feel restless or have trouble concentrating.

Khanh An (According to Today, Washington Post )

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