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Takeaway
Your inbox just loaded with several emails marked urgent, you’ve a project deadline by EOD, and
your mom just called to find out if chicken is gluten-free. It would be an understatement to say
your nerves might be a little jangled.
Before you go all Jessie Spano, a few minutes might be all you need to chill and regain your focus.
This herbal tonic gives you the benefits of L-Theanine, a chemical that can help reduce the body’s
stress responses Trusted Source. Plus just staring at a mug of the green liquid on your desk might
calm you, too, thanks to the earthy color’s ability to soothe Trusted Source.
When you need a quick break, break off a square of dark chocolate to boost your brain health and
reduce stress Trusted Source. As an added bonus, dark chocolate is lower in sugar than milk
chocolate, but it hits the sweet tooth sweet spot.
3. Help yourself to a little honey
The amber elixir from our buzzy friends may help relieve anxiety, fight off depression, and even
protect the brain Trusted Source.
Drizzle honey in your tea, coffee, yogurt, or just go straight for the jar with a spoon. The sweet
stuff also works for a quick energy boost.
4. Go tropical
Take a five-minute break to peel, slice, and bite into a juicy mango. Weird fact: Mangos contain a
compound called linalool, the main ingredient in lavender essential oil. And you know what
lavender does — ahhhhh. It may reduce stress and anxiety Trusted Source.
Maybe you’re stuck in annoying traffic, frantically cleaning the house before your in-laws show, or
hammering out that final term paper. Chewing gum is an easy way to keep the stress monster at
bay while potentially boosting your mood and productivity Trusted Source.
Instead of clenching your jaw, may as well put it to work. Trail mix, an apple, or some celery sticks
provide a satisfying crunch to curb your spiral.
7. Meditate
No need to go on a week-long silent retreat with zen-looking yogis to snag some serenity. It
doesn’t require completely clearing your mind, either. You can meditate in as little as one minute
with visualization techniques. Give it a go before that meeting where you know Gretchen’s going
to get on your nerves.
8. Get your head below your heart
Put your head between your knees, or stand and hang your head and arms toward your toes.
Getting your noggin below your heart has restorative effects on the autonomic nervous system
(ANS), lessening your reactivity to the fight-or-flight response Trusted Source.
You’re probably already breathing — unless you’re holding your breath. We tend do that when
we’re in a tizzy. Whether you’re holding in your air, taking shallow sips of it, or hyperventilating,
you might be adding to the stress response in your body.
The good news is that taking slow, full breaths can calm you. Try a quick breathing exercise to get
back to a more relaxed state.
You know how your cat will go all rigid for a second, tensing all those kitty muscles and then
relaxing them? That looks kind of good, right? Well, you can try it too — or a version of it anyway.
Progressive relaxation involves tensing and releasing muscles, body part by body part. You may
not have time to do your whole frame in five minutes, but just arms, shoulders, neck, and head
will suffice.
Nope, it’s not an IQ test, but it is a strangely reliable way to chill. Saying the alphabet in reverse
temporarily shifts your focus from worrying about your upcoming date or pending performance
review. It’s fine to play tricks on yourself once in a while. Counting backward can also do the trick.
Creative visualization is a mindfulness exercise developed by Shakti Gawain in her book Creative
Visualization. The technique involves mentally imagining what you want to happen in your life, or
how you want to feel. It can slay stress fast.
13. Close your peepers
A little darkness behind your lids can help shut out the external factors causing you trouble.
Stressors may look a little different when you open your eyes, ready to face the world again.
Rather than wringing your hands with worry, treat them to a little TLC instead. Just a five-minute
hand massage could help relieve anxiety, one study shows Trusted Source.
Rub your favorite cream into your palms. Massage each joint and the webbing between each
finger. Clench and release your fists. Then flex your wrists. The stretch will help relieve tension
from endlessly tapping at your keyboard or scrolling through your phone.
When you’re already stressed, the last thing you might want is more pressure. But acupressure
may help alleviate anxiety, according to a recent study Trusted Source.
Acupressure is like the non-poke-y version of acupuncture. It aims to stimulate the body’s natural
healing processes. Use your fingers to find the two divots where your neck muscles attach to your
skull. Press firmly for 15 seconds to relieve neck tension.
Borrow Fido’s gross toy for just a minute, unless it’s got slobber on it. A lacrosse or golf ball will do
the trick too. Gently roll the ball under your arches, stopping to apply more pressure when you
find a tender spot.
Head to the loo and turn on the cold tap. Cool your hands and face with H2O and dab some on
your pulse points. Cold water has an energizing effect. But it can also calm you if you’re body temp
is rising after a sticky convo with your partner or a beef with your boss.
Is your to-do list making you want to pull your hair out? Hair tugging is actually a massage therapy
technique that can help reduce head tension and bring on relaxation. Pull your hair gently so that
you feel the scalp lift slightly. Follow up with a light massage of the scalp.
A hot soak in the company of bath bombs and candles might sound perfect, but any space that
gives you privacy will work. All you need is five minutes of alone time to get you a wee bit closer to
calm.
If your cubicle is less than calming, take a minute to find a spot that is. Sit beneath a tree, for
example. If you can’t escape, add something soothing to your space. Maybe that’s an aromatic cup
of herbal tea or a cozy sweater. Or just focus on your potted plant for a spell and breathe.
Need a slightly sunnier outlook? Seek out some natural light — no not the beer. Sunlight, whether
through a window or outside, can douse your worries Trusted Source.
If you’re feeling scattered, it could be because clutter has taken over. Sort the files on your
computer desktop. If you’re not at work, do a five-minute refresh of whatever space you’re in for a
new outlook. Maybe that just means making the bed.
If you’ve been sitting all day, the “legs up the wall” yoga pose will rejuvenate sluggish calves or
feet and much more. The restorative effects of the posture can help settle both body and mind.
You don’t need a 90-minute yoga session to reap the benefits of stretching. You can do it when
you’ve got to stay put anywhere or when you’re on the go.
The hustle and bustle of the day can you leave you feeling burnt out. Getting the blood and
endorphins flowing can reinvigorate you to tackle whatever task is at hand.
Bust out some burpees, jumping jacks, or push-ups. Or just jog in place. Even brief bouts of
exercise can help beat stress.
Walk to the coffee shop for your favorite pick-me-up, or take Fluffy out to stretch his legs. A quick
cruise around the block combines exercise with a change of scenery for a double whammy against
worry.
Flex your creative muscles
Putting your feelings on the page provides an outlet for what’s on your mind. Try journaling about
debt, work worries, or even peeves about your partner or roommate. Seeing the words might just
give you a new perspective.
Surely you have a Spotify playlist to pep you up or soothe your soul. Crank it. Just listening to
music has relaxation benefits, one study shows Trusted Source.And if you’re not going to bug
anyone else, go ahead and sing along. You know you want to.
Losing yourself in the beat can help you shake stress off. Plus, dancing gets the blood flowing for a
reenergizing rush of oxygen.
Number 10 across: Anxious, overwhelmed, or freaked out (seven letters). If you guessed
“stressed,” you’re in good shape to kill it at a crossword. Brain games that require concentration
can take your mind off whatever’s eating you.
Really, stop and sniff ’em. Keep a fresh jar of your favorite variety near your workspace or in the
living room, and take a whiff whenever stress strikes.
It takes just a minute to drip some lavender, frankincense, or another essential oil into a diffuser.
Or, mix a few drops into your favorite carrier oil (such as jojoba), rub into your hands, and inhale.
The soothing scents may help send stress and anxiety packing by stimulating receptors in the nose
that connect to the part of the brain that regulates emotions.
Head for the crisper. The odor of sweet orange can help decrease symptoms of anxiety and
improve mood, research shows Trusted Source. Take your time and peel a nice juicy one for a dose
of calm.
Wake up and smell the cortado or head to the break room to get your bean on. Just the odor of
coffee can make you feel better — not to mention the caffeine. And the act of making it or
standing in the latte line temporarily pulls you away from whatever’s causing you stress.
Schedule some immediate hang time with your four-legged bestie. Pets can boost self-esteem and
even ease the sting of social rejection.
38. Laugh
Cue up some YouTube videos. Nothing busts a bad mood quite as well as the giggles. Even science
says laughter is the best medicine. But you can see for yourself. Get a load of these fitness-
obsessed felines for a few chuckles.
Talking out your feelings with a ride-or-die friend can put your mind at ease and let you know
someone genuinely cares. If you’re pressed for time, even a quick back-and-forth text session can
be a lifeline.
40. Start planning some time off
Crashing waves, warm sand, a gentle breeze ruffling your hair. Well, at least the image is nice. Take
a break from work and browse for vacation spots. Part of the fun is planning the trip, anyway. Plus,
knowing you’ll get an escape soon can help you power through a tough time.
If that beach vacay — or even a staycay — isn’t on the hook right now or soon, you can still find
stress relief in just five minutes whenever you need it.
But living in a perpetual state of stress isn’t sustainable. So be sure to schedule longer respites too
when you can. Snag 30 minutes at the gym or a grab brunch with your BFFs, whatever gets you to
the right level of chill.