40 WAYS TO RELAX IN FIVE MINUTES OR LESS
Relax is not a word that often springs to mind when there are over 100 emails in your inbox, you’ve just spilt your coffee over some important documents, and your next meeting starts in exactly five minutes. In other words, it’s the perfect time to relax. Our top tips on 40 ways to relax in five minutes or less are set out below.
When we are feeling frazzled, a weekend away might be just the thing to calm our nerves. But there isn’t always the time for a weekend of enjoyment, let alone sleeping, eating, or going to the bathroom. Luckily, we’ve found 40 ways to relieve stress in just five minutes or less. From sipping tea to trying some pranayama breathing, all these tactics can create calm during tough times.
FOOD AND DRINK
1 Sip green tea: Instead of turning purple with rage, get green with a cup of herbal tea. Green tea is a source of L-Theanine, a chemical that helps relieve anger. Go to the tea point, put a tea bag in a cup, pour on the water and take a soothing sip.
2 Nosh on chocolate: Just a square eg: 1.4 ounces (it’s true!) of the sweet stuff can calm your nerves. Dark chocolate regulates levels of the stress hormone cortisol and stabilizes metabolism.
3 Slurp some honey: Replace stress with sweetness and try a spoonful of honey. Besides being a natural skin moisturizer and antibiotic, honey also provides compounds that reduce inflammation in the brain, meaning it fights depression and anxiety.
4 Bite into a mango: Take a tropical vacation without leaving the desk. Use a five-minute break to peel, slice and bite into a juicy mango, which packs a compound called linalool that helps lower stress levels. Don’t fret about the juice dripping down your chin – the stress relief is worth the mess.
5 Chew gum: minty, fruity, or bubble-gum flavour: A stick of gum is a surprisingly quick and easy way to beat stress. Just a few minutes of chewing gum can actually reduce anxiety and lower cortisol levels.
6 Munch a crunch snack: Sometimes there’s nothing more satisfying than munching away on sweets when we are stressed – one study found stressed adults craved crunch and salty snacks more than usual. But that salty crunch doesn’t have to be so sugary – a handful of trail mix or a bag of celery sticks will work just as well.
7 Meditate: No need to go on retreat to the mountains – five minutes of peace is all it takes to reap the benefits of meditation. There’s evidence that just two quick bouts of silent meditation per day can relieve stress and depression. Find a comfortable spot in a quiet place, concentrate on your breath, and feel those anxieties start to disappear.
8 Lay your head on a cushion or pillow: There are days when we all really need a nice, long nap. But it’s not always possible to start snoring in the middle of the office. If you’ve got a pillow, you’re already on the road to relaxation. Try this visualization technique: lay your head down for a few minutes and imagine the pillow is a sponge sucking up all your worries.
9 Remember to breathe: Is there any simpler way to relax? Slow, deep breaths can help lower blood pressure and heart rate. For the fancy noses out there, try pranayama breathing, a yogic method that involves breathing through one nostril at a time to relieve anxiety. The technique’s supposed to work the same way as acupuncture, balancing the mind and body (and possibly eliminating the need for a tissue).
10 Try progressive relaxation: Anxious? Just squeeze, release, and repeat. Progressive relaxation involves tensing the muscles in one body part at a time to achieve a state of calm. The method is a great way to help fall asleep.
11 Say Supercalifragilisticexpialidocious backwards: Nope, it’s not an IQ test, but it is a way to relax. When worries are running rampant, try slowly and then back again to calm down. It’s harder to worry about an important meeting when you are remembering what comes next.
12 Use creative visualisation: The doorbell rings. It’s Ryan Gosling or Kiera Knightley, and he/she wants to know if you’ll marry him/her. ‘Yes’ you shout and then – sorry, time’s up. These little daydreams, also known as ‘creative visualization’, involve thinking of something that makes us feel happy. It’s an instant mood boost on hectic days when we’re feeling tense.
13 Close your eyes: James Taylor said it: You can close your eyes, it’s all right. Take a quick break from a busy office or a chaotic household by just lowering your eyelids. It’s an easy way to regain calm and focus.
TOTAL BODY RELAXATION
14 Give yourself a hand massage: Try a DIY hand massage for instant relaxation that calms a pounding heart. Massages can be especially helpful for people who spend a lot of time typing on a key board. Hands in general can carry a lot of tension. Apply some hand lotion and start kneading the base of the muscle under the thumb to relieve stress in the shoulders, neck and scalp.
15 Try acupressure: Pressure to meet a deadline can be stressful, but acupressure can help to release all that tension. Acupressure’s a kind of touch therapy that works by balancing the circulation of fluids and energies in the body. Use the thumb and forefinger to massage the soft area between the thumb and index finger of the other hand. Dab on some lavender oil for extra relaxation.
16 Rub your feet over a golf ball: Leave the clubs at home and just bring the ball. You can get an impromptu relaxing foot massage by rubbing your feet back and forth over the golf ball.
17 Squeeze a stress ball: On days when you feel like screaming, squeeze a stress ball instead. It’s an easy, portable, and non-violent way to relieve tension.
18 Drip cold water on your wrists: Pass on the perfume and go with water instead. When stress hits, head for the bathroom and drop some cold water on your wrists and behind your ear lobes. There are major arteries right underneath the skin, so cooling these areas can help clam the whole body.
19 Brush your hair: Even if you have done your 100 strokes for the day, repetitive motions such as running a brush through your hair, washing dishes, or knitting can cause the body to relax.
20 Be alone: Not everyone needs a cabin in the woods, but five minutes of alone time can help you collect your thoughts and clear your head.
21 Create a zen zone: Hiding in a bathroom might not sound calming, but do make (or find) a space that’s completely free of stress where you can go to relax. Set up a comfortable chair or light some incense and disappear there for a few minutes until the tension dissipates.
22 Find the sun: Here comes the sun – and some stress relief. If it’s a sunny day, head outside for an easy way to lift your spirits. Bright light can be an effective treatment for people who suffer from depression, and can even cheer up otherwise healthy folks.
23 Look out of the window: No spying on the neighbours allowed. When things get hectic, take a five minute break to do nothing but stare out the window. Looking at nature scenes like tress and public parks can be a lot more relaxing than staring at the TV screen.
24 Get organised: A stack of papers, three tape dispensers, a bunch of misshapen paperclips: all this clutter could be contributing to stress. Take a few minutes to reorganise your desk, leaving just what you need.
25 Do some yoga: Put your feet up – against the wall, of course. The Vipariti Kirani yoga pose involves lying on the floor and resting the legs up against a wall. Not only does it give the body a good stretch, but it helps create peace of mind, too
26 Stretch: standing up for a quick stretch can relieve muscle tension and help us relax during a stressful workday. Why not try a shoulder roll-out or a chest-opening stretch right from the desk chair.
27 Run in place: We may not be able to run away from stress, but it’s worth practicing. Try running on the spot for a few minutes to get those endorphins flowing. Even brief physical activity can help beat stress.
28 Take a quick walk: ‘Now walk it out, now walk [stress] out’. When you are feeling overwhelmed or having trouble concentrating, go for a quick stroll around the block. You’ll get the benefits of alone time, physical activity, and a few minutes to gather your thoughts!
ENTERTAINMENT AND CREATIVITY
29 Write it down: ‘Dear Diary: Today I feel STRESSED’ just putting our emotions on paper can make them seem less intimidating. Try journaling before an important meeting and it might just improve your nerves.
30 Listen to your favourite song: Beyonce, Blondie, or the Biebster, sometimes belting out the lyrics to a favourite song makes everything seem all right. If you’re in a public place (that isn’t the opera), just listening to music can be a quick fix for a bad mood. Classical music can be especially relaxing right before bedtime.
For me great soothing music to listen to try:
Music to meditate to
31 Dance: To the music! Research suggests people feel less anxious after a few months of modern dance, but if that’s not your style, five minutes of the funky chicken probably works, too. At the very least, dancing’s a great form of cardio!
32 Do a crossword puzzle: Number 10 across: Anxious, overwhelmed, or freaking out (seven letters). If you guess ‘Stressed’, you’re in good shape to try some crossword puzzles. Brain games that require lots of concentration can help take our mind of whatever’s worrying us.
31 Smell some flowers: Really, stop and smell ’em. Certain odours can change our mood, and it’s hard to feel angry or upset with a nose full of roses. Keep a fresh jar of your favourite flowers near your workspace or in the living room, and take a whiff whenever anxiety strikes.
34 Try aromatherapy: It takes just a minute to drip some lavender, tea tree, or another essential oil into your palm and inhale. The soothing scents may help send stress and anxiety packing by stimulating smell receptors in the nose that connect to the part of the brain that regulates emotion.
35 Sniff citrus: Orange you glad you’re not stressed? The smell of citrus can help us relax by increasing levels of stress-related hormone norepinephrine.
36 Nose full of coffee: Wake up and smell the latte. Just the odour of coffee can help reduce stress hormones – no sipping required (just be sure not to burn the tip of your nose).
SOCIALISING AND FUN
37 Cuddle with a pet: A boyfriend or girlfriend is OK, but they’re (usually) not furry enough. After a rough day, snuggle up with a pet for an instant smile, since pets can boost self-esteem.
38 Laugh: Stressed? Me? Ha! Laughter’s one of the sillier ways to beat stress, but there’s science behind it. A fit of hysterics can increase blood flow and boost immunity. Keep a book of jokes handy in the desk drawer or check out a hilarious YouTube video (observing the Acceptable Use Policy, of course!) for a quick pick me-up.
39 Talk to a friend: When something’s really bothering you, it can help to share your feelings with a pal. In fact, more talkative folks tend to be happier in general. So vent to a colleague or a close family member and spill.
40 Start planning a holiday: Cashing waves, warm sand, a gentle breeze ruffling your hair. Well, at least the image is nice. Take a break from work and start browsing the web for some future holiday spots. Sometimes the whole fun of a trip is in the planning, anyway.
Need help with engaging workforce? Here at Equaliise we have over twenty years of employee engagement experience. Together with our knowledge, skills and experience as well as lots of practical ideas we can help you to inspire your staff to deliver the very best everyday.