Stress can come from a variety of sources, including work, home, travel, caring for family members, and relationship issues.
According to Life Works’ latest Mental Health Index, 48% of employed adults say work is a major source of stress, affecting them in many ways. 24% are experiencing emotional changes.
It’s important to recognize chronic stress and take steps to deal with those triggers, but what you really need is a quick way to calm your turbulent mind and heart in the moment so you can take care of the rest. where you can spend the day.
We asked a wellbeing expert how to reduce stress in just 10 minutes.
1. Mindful breathing
Certified coach Moira McKee, aka The Journal Coach (thejournalcoach.co.uk), says that taking a few minutes of mindful breathing exercises can be very helpful.
“Find yourself somewhere else,” she suggests. “It can be indoors or outdoors, and it doesn’t even have to be quiet. As you exhale, feel it contract.”
This may be enough to “reset”. But if not, try journaling quickly. “Put yourself out and let go!”
2. Soothing words
“When you’re stressed, it’s easy to get carried away with negative self-talk,” says Dr. Elena Touroni, consultant psychologist and co-founder of the Chelsea Psychology Clinic (thechelseapsychologyclinic.com).
To counteract your inner critic, she suggests, try giving yourself some spiritual encouragement with words of encouragement. m strong – I can handle it.
“You can also give yourself compassion with a soothing touch,” adds Torroni. “Try giving yourself a hug, gently stroking your arm, putting your hand on your chest, and saying comforting words.”
3. Take a deep breath
Take it a step further than mindful breathing by closing your eyes and slowing your breathing.
“Reducing the number of breaths per minute with a focus on diaphragmatic use is one of the easiest ways to stimulate the vagus nerve, which is key to all of the relaxation sensations.” he explains.
Nick Mitchell, CEO and founder of Ultimate Performance (ultimateperformance.com) suggests box breathing. After he repeats these three steps for about four minutes, he starts to feel all the tension and stress melt away. ”
4. Focus on the present
If your mind wanders during your breathing exercises, another way to practice mindfulness is to focus on your senses. says Dr Deborah Lee of (doctorfox.co.uk). “Pay attention to your senses: sight, hearing, smell, touch and taste.”
Make a mental list of all the things you can feel around you. Breathe in slowly through your nose and out through your mouth,” Lee adds. “You feel calmer and calmer.”
5. hug me
While it’s often tempting to vent about stressful situations to your partner or friend, a reassuring hug is more beneficial.
Lynne Green, Ph.D., chief clinical officer of Kooth (kooth.com) said: “Even when someone we care about touches our shoulders, our brain releases oxytocin, also known as the ‘love hormone.’ Oxytocin helps reduce the stress response and especially relaxes the heartbeat. ”
6. go for a walk
When you’re feeling overwhelmed, it’s also a good idea to circle the block or go to the local park.
Yves Benchimol, co-founder of WeWard (en.weward.fr) says, “Taking regular 10-minute walks is very beneficial for your mental health. , because it improves sleep quality and reduces anxiety.” “It can be a social activity if you go with friends, or it can be a way to switch off by spending quality alone time.”
7. Energy visualization
Popular with the younger generation, crystal healing is an alternative technique that fans believe has healing properties. “please.
“Sit or lie down comfortably in a quiet place undisturbed and visualize a ball of brightly colored light in your hand,” says leading elemental and ancient magic expert Reclaim Your Dark Goddess: The Alchemy Of Transformation (out August 18).
“Light up or press into amulets such as tokens, jewelry, or clear crystals while focusing on your intention. Imagine it until you see it in your mind’s eye.
8. Throwing adult tantrums
“Have you ever noticed how much better you feel after crying really well?” Zoe Clews & Associates (zeclews-hypnotherapy.co.uk) founder, hypnotherapy and mental health expert Expert Zoe Clews asks: “Because it releases stress hormones.”
She suggests taking inspiration from young children who aren’t shy about expressing their anger. At home, not at the office!
“It really helps to expel all the toxic stress that has built up,” says Clews. It relieves stress immediately.”
