17 Ways to Eliminate Stress in 5, 10, and 30 Minutes

Fortunately, there are tips and tricks that can help you get your cortisol levels down. If you need quick tips to keep your heart beating at a more manageable rate, read our ways to calm stress in five minutes or less. If you were sleepy in the first place, the lack of sleep can make it harder to manage stress. It can curl up inside you and grow like a Chia Pet until all the sprouts have grown out of control. Sometimes stress can manifest into physical symptoms, like temporary hives, one-day headaches, or long-term weight gain.

• If you’re having a hard time with an incredibly challenging work week, try asking parent friends if they can help carpool your kids to school on certain days.
• One of the first and best ways you can leave job stress on the job is to prepare yourself before you leave.
• A clean and clutter-free environment can promote better sleep quality and productivity.

Enjoy quality time with loved ones

Sometimes we don’t notice it because it’s been there the whole time, like a freckle or mole. However, changing freckles or moles are something you want to take the time to check out, right? So, think about whether the stress is a buildup or related to a more long-term issue. If it’s unrelated to anything, maybe it’s a sign your mind and body need a break. After all, we spend a significant part of our waking hours at work. These strategies can help you leave your work stress where it belong—at work.

Get Clear on Your Expectations for the Day

• She is an actively involved member of each of her intersecting communities and she is passionate about ensuring that culturally responsive content is accessible for all organizations in need.
• Make time for these activities every week, and keep this habit up even after you feel more like yourself.
• When you come home from work, try slipping on your workout clothes and hitting the pavement.
• Basically, by activating your senses, you shift your attention away from the pressures and demands of your job to, say, how warm water feels on your face or how the wind hits your skin.
• Being organized with your time means less rushing in the morning to avoid being late and less hustling to get out at the end of the day.

Unfortunately, addressing burnout isn’t always straightforward. And you never know, your loved ones may have experienced burnout themselves and could have some valuable insight to share. “Those with people-pleasing tendencies often take how to destress after work on too much to avoid letting anyone down,” Sueskind says. Trying to do too much on your own also creates an ideal environment for burnout to fester. Below, we cover the signs of burnout and outline some strategies to cope.

Create a Comfortable Work Environment

Sleep Stories in the app has several tracks narrated by well-known celebrities. Thus, journaling apps and mood trackers are the right tools to track and monitor your wellness. Apps such as Presently, Intellect, Delightful, and Three Good Things have features and tools that help you journal effortlessly, even if you are a beginner. Of all the reasons to take a vacation, knowing that it’s good for your health is one of the easiest to justify. Suddenly, travel that was once an indulgence is now an investment in your well-being.

Balancing your work and personal life

This can decrease your stress levels, prevent burnout, and increase your overall happiness. Deep and mindful breathing can activate your body’s relaxation response, helping lower stress levels, reduce blood pressure, and promote a sense of calm. Long-term exposure to unmanaged stress can take a toll on your body and mental health, and recent research suggests a potential link between work-related burnout and depression and anxiety. For example, Intellect is a self-care mental health application that has guided journaling as one of its core features.

Stress serves an important purpose — it enables us to respond quickly to threats and avoid danger. But lengthy exposure to stress may lead to mental health difficulties like anxiety and depression or increased physical health problems such as cardiovascular disease and irritable bowel syndrome (IBS). Relaxation techniques can lower stress symptoms and help you enjoy a better quality of life, especially if you have an illness. Research shows that those who have a mindful perspective are more able to focus on the present moment and turn their focus away from the stress of the past or anxiety over the future. This translates into a greater ability to let job stress stay at work and enjoy the time you have each evening and weekend to simply enjoy life. Because we spend so much of our non-work hours at home, it’s important to have a home environment that soothes your stress rather than one that leaves you feeling more stressed and tired than it should.

A study published in EDRA showed that walking in nature reduced the stress hormone cortisol significantly. Also, nature walks were more relaxing than physical exercise alone. The Therabody SmartGoggles are smart eye massagers with multiple heat and vibration settings. They have a biometric sensor that customizes massage modes to lower your heart rate. By impacting the key areas around your eyes and temples, they effectively help reduce eye strain and induce sleep. Therefore, using Therabody SmartGoggles every day may have a larger health impact.

• Trying to do too much on your own also creates an ideal environment for burnout to fester.
• If this sounds like you, now is the time to take the reigns and make your commute a time to shrug off the stress of the day.
• Resetting yourself after burnout can be a lengthy process — but by choosing to address it, you’ve already taken the first step.
• Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.

If you don’t have time to clean thoroughly, take this opportunity to organize items or tackle one cleaning task at a time. For example, if you have a load of laundry, use each washing and drying load to time your breaks. For example, if the smell of peppermint reminds you of holidays at home, use peppermint. However, the act of stepping away for a few minutes to make tea can be therapeutic. Studies show that 1 gram of apple cider vinegar may take over 95 minutes to work its magic, while matcha may take up to an hour to work. If you’re noticing a bigger pattern, you might want to take a longer breather with our 30-minute tips or speak to a professional to get to the root of the problem.