When looking for quick and effective ways to relieve stress, you may be surprised to learn that not all stress is “bad.” On the one hand, in many cases, your acute stress response helps you muster the resources needed to face a challenge head-on and solve a problem. This challenge could be taking breaks to avoid a car accident or finishing an important work presentation before the deadline, says Dorsey Standish, MS, mechanical engineer, neuroscientist, wellness expert and CEO of Mastermind Meditate. “These types of healthy stress are called ‘eustress,’ which keeps us from getting bored and motivates us to succeed,” says Standish.
On the other hand, you may experience “unhealthy stress,” which is chronic and persistent, and can lead to fatigue, burnout, and feeling completely overwhelmed. “Chronic stress destroys key systems in our body and can lead to serious chronic health problems, mental health problems and negatively impact longevity,” Standish tells us.
So, when it comes to effectively managing this type of stress, Standish shares with us some of the best ways to relieve stress in less than five minutes. “A key part of any stress management and mental resilience plan is harnessing the power of positive stress to achieve goals as well as mitigating the impacts of chronic negative stressors,” emphasizes Standish.
Read on to learn more, and keep these tips handy if you feel “unhealthy stress” coming on.
Take a deep breath.
Getting in sync with your breaths through some deep breathing practices can work wonders when you’re feeling stressed. “Even just one intentional deep breath can reduce stress levels by calming the ‘fight or flight’ sympathetic nervous system and stimulating the ‘rest and digest’ parasympathetic nervous system,” says Standish. “The most effective form of deep breathing is called the nervous system sigh, where you inhale twice through your nose and exhale completely through your mouth.”
Address what is present.
When you feel unhealthy stress starting to build up, it’s important to “recognize what’s present,” says Standish. This includes anxiety and stress. She suggests: “Practice naming ‘It’s stress,’ or even saying hello, which engages the rational areas of your brain to deal with it better.”
Get moving.
Shaking it up can be incredibly beneficial when you’re a big ball of stress. In fact, movement is one of the quickest methods to relieve tension and stress in your body, says Standish. “Take a few minutes to put on an upbeat song and move as you like, emphasizing vigorous shaking if possible to signal to the body that you are safe,” she suggests.
Focus on what is not fake.
It’s easy to focus on the negative when you’re feeling stressed or something is bothering you, but Standish encourages you to ask yourself, “What’s going on?” not bad?” and focus on the positive! She explains: “Our brains are programmed for the negative to keep us safe, but this can mean we mentally add to our stress by only focusing on the problems. Reduce stress and build optimism by pausing once a day to ask yourself what is going well in the present moment and in your life. It can be as simple as an internet connection, running water, and people and animals who love you. A regular gratitude practice is a great way to alleviate stress. »
Incorporate a five-minute digital detox into your day.
Technology is incredibly pervasive in everyday life, and many associate devices like phones and laptops with stress and work without even knowing it. So Standish suggests adding a five-minute digital detox to your day.
“Practicing a daily digital detox by putting away all screens and spending time in a technology-free environment will allow you to completely detach from stress and work and restore your attention span,” she says. “Try walking your dog, playing with your kids, or even just looking out the window and letting your mind wander.”
Try the STOP technique.
Rather than battling strong emotions or intense stress, Standish suggests stopping and taking a “mindfulness break.” The STOP technique involves stopping what you are currently doing, taking a deep breath, observing how you feel and what you are thinking, and proceeding with “something that will support you in that moment.”
Laugh.
Something as simple as laughing can help you relieve stress. “Watch a short humorous clip like a favorite segment from SNLand let yourself laugh freely, signaling to your nervous system that you are safe,” Standish says.
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Alexa Mellardo
Alexa is the Mind + Body Associate Editor at Eat This, Not That!, overseeing the M+B channel and bringing readers interesting topics on fitness, wellness, and self-care. Learn more about Alexa
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