Life can be overwhelming, and stress can creep into your life without being all too apparent. And you might not have a lot of time to unwind. That’s why having quick, effective ways to lower stress right when you need them is so important. These 12 simple techniques can help you reset your mind and body instantly, no matter where you are or what you’re doing, so you can feel calmer, clearer, and more in control.

 

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12 Quick Ways to De-Stress

Splash Cold Water on Your Face

A quick splash of cold water can jolt your system out of stress mode, according to a 2022 study published in Nature. It slows your heart rate, boosts circulation, and instantly shifts your focus, leaving you feeling refreshed and rebalanced. It’s a simple way to break the cycle of overwhelming thoughts and feel recharged.

Incorporate Progressive Muscle Relaxation

According to a 2018 study published in the International Journal of Health Sciences and Research, progressive muscle relaxation technique is very effective in reducing depression, anxiety and stress. Start at your toes and work your way up. The best way is to tense each muscle group for a few seconds, then release. This simple practice melts away hidden physical tension and quiets an overactive mind. You’ll notice your body gradually feeling looser and your thoughts less scattered.

Try Box Breathing (4-4-4-4)

Box breathing reduces unpleasant body responses of stress such as increased heart rate, palpitations, shortness of breath and muscle tension, according to a 2024 study published in StatPearls. When stress makes it hard to think straight, try this: inhale for 4 counts, hold for 4, exhale for 4, hold again for 4. It brings rhythm to your breath and calm to your body. This technique is often used by athletes and first responders to stay focused under pressure. Learn more about box breathing and the benefits it carries.

 

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Hold a Warm Object (Like a Mug or Heating Pad)

A 2018 study published in the International Urogynecology Journal found that applying a heating pad during cystoscopy significantly reduced anxiety, pain, and distress in female patients.

 

Wrapping your hands around something warm, like a cup of tea or a heating pad, can be incredibly soothing. That simple, comforting heat sends a “you’re safe” message to your brain. This tactile comfort can help ground you, especially during moments of anxiety.

Step Outside for Fresh Air

Spending just 20 minutes connecting with nature can help lower stress hormone levels, according to a 2019 study published in the Frontiers in Psychology. Sometimes, all you need is a few minutes under the open sky, and time outdoors. The fresh air, natural light, and even a change of scenery can interrupt racing thoughts and help you feel mentally lighter. Even just standing on a balcony or by a window can give your mind a breather.

Take 3 Intentional Yawns

Even deliberate or fake yawns can trigger the body’s natural relaxation response.
They gently stretch facial muscles, increase oxygen intake, and slow your breathing, as per a 2013 study published in the Frontiers.
Stretching facial muscles also helps release subtle tension that we often don’t notice we’re holding in the jaw, forehead, or around the eyes. These areas can tighten under stress, contributing to headaches, eye strain, or a clenched jaw. 

Explore Meditation 

Indulge in a quick, calming meditation session. The best part? There is no one way to meditate, take a walk, listen to music or guided flows, practice breathing techniques or even lie down for a few minutes to reorient yourself. Also, listening to a guided meditation helps you shift attention away from worry and into a calm, focused state. It slows brain activity and reduces the stress hormone cortisol, promoting a sense of peace. Click here to practice guided meditation with Michele Paradise

Related Story: How To Stress Less, Live Long and Be Healthy

Hold a Power Pose

According to a 2012 Harvard University study, a power pose may be all you need to increase testosterone while reducing cortisol levels in your body. And this comes in handy when you’re trying to boost your confidence, right before an interview or an important meeting. 

 

To do a power pose, stand tall with your feet shoulder-width apart, grounding yourself firmly. Place your hands on your hips with your fingers pointing downward, creating a stance that feels open and strong. Gently lift your chin and pull your shoulders back to expand your chest and convey confidence. Hold this position for two full minutes, breathing deeply and evenly.

Give Aromatherapy a Try

A 2017 study published in Evidence-Based Complementary and Alternative Medicine found that using essential oils combined with deep breathing helped reduce stress and improve sleep quality in Intensive Care Unit patients. Aromatherapy is an affordable, gentle, and effective way to soothe your nerves and promote relaxation. Even if you don’t have a diffuser, simply adding a few drops of essential oils to your pillow or bath can create a calming atmosphere and help you unwind quickly.

Drink Water

Even mild dehydration can activate body's stress response. A study published in the Journal of Nutrition found that a 1.36 per cent reduction in body mass due to dehydration led to increased tension and anxiety in healthy young women. Keeping a water bottle nearby is a simple way to stay balanced and clear-headed or download apps that will remind you to drink water after fixed intervals.

 

Related Story: Seven Ways to Unwind After a Long Week

Squeeze a Stress Ball

A 2023 study published in the Hemodialysis International journal investigated the effects of stress ball use on patients undergoing hemodialysis. The study found that using a stress ball at home for four weeks significantly decreased both anxiety and depression levels in these patients. Gripping and releasing a stress ball activates muscles in your hands and arms, helping to discharge built-up tension. This simple physical action also distracts your mind from stress triggers, lowering cortisol levels. So, fetch yourself a sponge ball and dedicate 2-3 minutes to get out of the stress mode

Try the 5-4-3-2-1 Grounding Technique

This sensory-based practice brings your focus back to the present. You simply have to divert your mind by naming 5 things you see, 4 you feel, 3 you hear, 2 you smell, and 1 you taste. It helps interrupt spiralling thoughts and anxiety. Grounding techniques like this gently bring the mind out of panic and into peace by concentrating on such easy and satisfying tasks.

 

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