Stress Awareness Month: How to relieve stress quickly (in 10 minutes or less)

Explore stress, including the impact of cortisol and why it's important to reduce it. Plus, learn how to relieve stress quickly with 10 ways to find calm.

• What is stress?
• 10 quick tips to calm stress
• What is cortisol? The science behind stress?
• What causes stress?
• 10 lifestyle changes to help reduce cortisol and stress
• How to relieve stress quickly FAQ

Stress impacts nearly everyone and can be caused by any number of things, including deadline pressure, personal challenges, or just the hustle of daily life.

Stress can manifest in many ways, including feeling anxious, tired, or even sick. This reaction is normal and is our body's way of preparing us to handle difficult situations. However, too much stress can affect our health and happiness. The good news is that there are quick, simple ways to calm stress to help us feel better.

What is stress?

Stress is a state of worry or emotional tension triggered by a difficult situation. During a stressful moment, your body releases cortisol, the stress hormone. Cortisol is helpful in short bursts, giving you the energy to respond to challenges. For example, if you need to dodge a baseball flying through the air, cortisol helps your body spring into action.

However, constant stress and high cortisol levels can wear you down and affect your health. High cortisol levels over long periods can lead to problems like trouble sleeping, weight gain, and even heart and blood sugar issues. When you learn ways to calm stress and keep your body's alarm system under control, you're helping protect your long-term health.

10 quick tips to calm stress

It's essential to know how to reduce stress whenever it arises, helping you interrupt the stress response, lower cortisol levels, and shift from a state of tension to relaxation. Bringing stress management strategies into your daily routine can improve your overall well-being.?

1. Listen to calming music

Calming music can slow down your heart rate, lower blood pressure, and decrease cortisol levels. Find music types that resonate with you to bring a sense of peace.

2. Practice deep breathing

When we’re stressed, our breath becomes shallow and rapid. Consciously slow and deepen your breaths to activate the body's relaxation response. Techniques like diaphragmatic breathing, the 4–7–8 method, or box breathing can be especially effective in calming the nervous system.

3. Visualize a peaceful scene

Imagining a calm and peaceful place can reduce stress because your body often responds as it would if you were actually there. The more vividly you can imagine the scene, the more you can distract your mind from stressors and relax your senses.

4. Savor a piece of dark chocolate

Dark chocolate contains compounds that can trigger the brain to reduce stress hormones. Choose a small piece of high-quality dark chocolate to enjoy its stress-reducing benefits without overindulging.

5. Use aromatherapy

Essential oils like lavender, sandalwood, or eucalyptus can reduce stress and promote relaxation. Whether you use a diffuser, scented candles, or apply oils directly, the right fragrance can provide a sense of calm.

6. Enjoy a warm bath

Warm water can soothe muscle tension and promote relaxation, helping increase blood flow and relax the body, offering a physical and mental break from stress.

7. Engage in a quick physical activity

Physical movement may release the body's natural stress relievers. A brief walk, yoga stretches, or a quick set of jumping jacks can help clear your mind and reduce stress levels.

?? Get moving with Mel Mah in this guided movement sequence that is perfect for Releasing Stress .

8. Sip herbal tea

Chamomile, green tea, or peppermint tea can have a calming effect on the nervous system. Take a few minutes to brew and enjoy a cup of herbal tea as a calming ritual that offers a break from stress.

9. Pet an animal

Enjoying pets can decrease cortisol levels and increase the production of oxytocin, a hormone associated with happiness and relaxation. Spending time playing with a pet can be a joyful and effective way to reduce stress and boost mental health .

10. Write in a journal

Putting your thoughts and feelings on paper can offer a release from mental clutter and stress. Journaling can provide clarity , allow you to express emotions, and identify and manage stressors.

What is cortisol? The science behind stress?

Cortisol is a hormone produced to help your body deal with stressful situations, but it's also involved in many other important functions, like regulating metabolism, reducing inflammation, and helping with memory formulation .

When faced with a stressful situation, your body releases cortisol as part of its fight-or-flight response to help you confront or escape danger—even if the perceived danger is just a tight deadline or a busy schedule.

Cortisol helps by releasing glucose (sugar) into your bloodstream to boost your energy. It also helps your brain use that glucose more effectively and limits nonessential functions, like your digestive or reproductive systems.

Effects of high cortisol levels

While some cortisol is important, chronic stress can lead to persistently high levels of cortisol, which can have detrimental effects on your health, including:

• Impaired cognitive performance: High cortisol levels may affect your memory , concentration , and ability to learn new information.?
• Lower immune function: Over time, elevated cortisol may weaken your immune system , making you more susceptible to infections.
• Increased weight gain: Cortisol may increase appetite and signal the body to shift metabolism to storing fat, particularly around the abdomen.
• Higher risk of chronic diseases: Persistent high cortisol levels have been linked to increased risks of heart disease , high blood pressure , diabetes , and other health conditions.
• Mental health issues: Chronic stress and high cortisol levels may cause and exacerbate mental health struggles such as anxiety and depression .

Balancing cortisol levels

You can help keep your cortisol levels in check with stress management techniques . By doing so, you can feel better in the short term and support your long-term health.

What causes stress?

Understanding the causes of stress is vital for managing it effectively. The events or conditions that trigger a stress response can vary greatly from person to person and can be external or internal.?

External causes of stress

Stressors we feel we can't control include:

• Work and career pressure: Job demands, tight deadlines, challenging relationships with colleagues, or job insecurity
• Relationship issues: Conflicts with partners, family members, or friends and feelings of loneliness or isolation
• Financial problems: Concerns about money, debt, and financial security
• Life changes: Major life events, even positive ones, such as moving to a new city, changing jobs, or divorce
• Environmental factors: Noise, overcrowding, and a fast-paced environment

Internal causes of stress

These are stressors that come from within. They’re often related to how we think or what we believe about ourselves and the world, including:

• Pessimistic outlook: A habit of thinking negatively that influences how we perceive and react to challenges
• Perfectionism: Striving for perfection in everything
• Lack of flexibility: Difficulty adapting to new situations
• Unrealistic expectations: Expecting more than what’s practical from ourselves or others
• Negative self-talk : Harsh criticism of ourselves, affecting our self-esteem and overall mental health

Recognizing your stress triggers

Identifying your specific stressors can empower you to manage your stress better. This involves being mindful of how you react to various situations and acknowledging the feelings and thoughts accompanying stressful events. By understanding what triggers your stress, you can plan for these situations or modify your mindset to reduce their impact.

10 lifestyle changes to help reduce cortisol and stress

Managing cortisol levels and stress is important for overall health and well-being. While we can't eliminate stress entirely, we can adopt lifestyle changes to help lessen its impact.?

1. Regular exercise

Physical activity can help combat stress by releasing feel-good hormones. These hormones can improve your mood and reduce stress. Take a daily walk or do a short yoga session to feel the benefits.

2. Balanced diet

Enjoy a diet rich in whole foods, such as fruits, vegetables, whole grains, and lean proteins to help regulate cortisol levels. Limit sugar, caffeine, and processed foods intake, which can exacerbate stress.

?? Along with adopting a balanced diet, dive into the benefits of Mindful Eating with Michelle May, MD.

3. Adequate sleep

Aim for seven to nine hours of quality sleep each night. Establish a relaxing bedtime routine, go to bed, and wake up at the same time each day to regulate your sleep cycle.

?? Release tension and Soften Into Sleep with the help of this Calm sleep story.

4. Mindfulness and meditation

Be present in the moment and accept it without judgment. Practice meditation , deep breathing exercises, or mindful eating to help reduce stress and cortisol levels.

?? Embrace Moving Through Stress in this short guided meditation to release tension when it arises.

5. Time outdoors

Connect with nature to calm your mind and body. Sunlight and fresh air can boost your mood and reduce cortisol levels, so stroll in the park, try gardening, or just sit outside.

6. Social connections

Connect with friends, family, or support groups for emotional support and to reduce feelings of isolation.

7. Developing hobbies

Engage in activities you enjoy to distract from stressors, provide a sense of accomplishment, and bring joy, which can all help reduce stress.

8. Practicing gratitude

Focus on the positive aspects of your life to help shift your mindset from stress to gratitude . Keep a gratitude journal or simply reflect on what you're thankful for each day to enhance your mood.

9. Effective time management

Set boundaries and learn to say no to additional responsibilities when you're already busy. This can help you avoid overwhelm and focus on productivity .

10. Seeking professional help

Talk to a counselor or therapist for strategies to manage stress and address underlying issues that may contribute to high cortisol levels.

How to relieve stress quickly FAQ

How can I tell if my stress levels are too high?

You can tell if your stress levels are too high if you're experiencing abnormal physical, emotional, or behavioral symptoms.?

• Physical: You might feel headaches , fatigue, or stomach issues.?
• Emotionally: You could feel anxious , irritable, or depressed.?
• Behaviorally: You might notice changes like eating more or less than usual, sleeping too much or too little, or withdrawing from social activities.?

What are some signs that I need to take immediate action to reduce stress?

If you're experiencing severe symptoms — panic attacks, chronic insomnia, or intense physical pain?— or if you’re relying on unhealthy coping mechanisms like excessive drinking or substance abuse due to your stress, it's important to take immediate action and seek help. When stress starts to impact your relationships, work, or health significantly, address it right away.

How does sleep affect stress levels, and can improving sleep quality reduce stress?

High stress can lead to poor sleep, which can increase stress. When you don't get enough sleep, your body produces more stress hormones, making you feel more anxious and less able to handle stress. Improving sleep quality can reduce stress by lowering cortisol levels and helping your body recover and restore itself. Establish a regular sleep schedule, create a relaxing bedtime routine, and ensure your sleeping environment is comfortable to help improve sleep quality.

How often should I practice stress relief techniques for the best results?

The frequency of stress relief techniques can vary based on your personal needs. Some activities, like deep breathing or mindfulness, can be practiced daily or multiple times daily. Others, like exercising or social activities, might be done a few times a week. Regularly practicing calming techniques can help you manage stress more effectively and maintain lower stress levels over time.

What should I do if common stress relief techniques don't work?

If common techniques aren't working, you may want to speak with a mental health professional for guidance tailored to your specific needs.

For more information about reducing stress, anxiousness, and sleep challenges and improving productivity and performance, connect with our Calm specialist today .?