In an era where talk of global conflict seems increasingly prevalent, it’s no surprise that many are feeling more stressed than usual. If the relentless news cycle is weighing heavily on your mind, rest assured that you’re not alone. We’ve consulted with experts to compile a list of simple yet effective de-stressing techniques that can be completed in under five minutes, allowing you to unwind and regain your composure.
“Many of these techniques focus on shifting your attention from your thoughts to your senses and physical body, helping you stay grounded in the present moment,” explains Katerina Georgiou, a psychotherapist and author of How to Understand and Deal with Stress. “These grounding practices are especially useful if you tend to have intrusive thoughts about distressing scenarios.” Stephanie Minchin, a clinical psychologist and yoga therapist, adds that while these methods may not resolve all life’s challenges, they can help to rebalance your nervous system and enhance your resilience, enabling you to face stressors with greater ease.
Next time you feel overwhelmed, take a few moments to reconnect with your mind and body through one of these techniques:
The Easy Foot Release
“Your feet hold the map of your entire body,” says Jessie Blum, a mindful movement teacher and founder of Heartcore, a Pilates studio in London. “Regularly massaging your feet not only alleviates tension but also helps reset your entire body. Whether you are sitting or standing, gently roll a tennis ball under one foot, applying pressure as needed. Pay special attention to tight areas as you roll. This simple technique stimulates nerve endings and fascia, calming your nervous system and relieving stress from head to toe. Spending just one to two minutes on each foot can leave you feeling more balanced and grounded.”
Embrace Physical Intimacy
“Physical intimacy is one of the most potent methods for regulating our central nervous system,” states psychotherapist Catriona Boffard. “Touch is the first means through which we experience regulation, starting from infancy when a baby is held by a parent. When you connect physically with your partner in a safe, consensual, and non-demanding way, your brain and body interact with theirs to foster calmness. This connection triggers the release of oxytocin (the ‘love hormone’) and serotonin (the ‘happiness hormone’), while simultaneously lowering cortisol (the stress hormone).”
If you only have a few minutes, try the “hug to release” exercise with your partner. Stand facing each other, calm your mind, and simply hug while breathing deeply. Close your eyes and allow yourself to relax into the embrace. As thoughts and feelings arise about your partner, the relationship, or even yourself, observe them. Once you both sense a relaxation in your bodies, release the hug and discuss how it felt. The more you practice this, the more attuned you will become to your emotions and able to let go.
Ice Water Face Dunk
Many experts advocate for the mental health benefits of cold immersion, whether through a brisk cold shower or a quick dip in a chilly lake or pool. While emerging research supporting cold therapy for anxiety and depression is promising, much of it remains anecdotal. If you’re pressed for time, a trending method is to submerge your face in a bowl of iced water for a few seconds. This practice triggers the mammalian dive reflex, a survival mechanism that slows your heart rate and momentarily pauses your breathing, activating the parasympathetic nervous system. It’s a simple yet surprisingly effective technique that can help reset your mind in stressful moments. However, Georgiou cautions that if you’re experiencing intense anxiety, it’s crucial to consult with a GP or professional first. “Your safety is paramount; not every trend is suitable for everyone. You can also ground yourself simply by looking in the mirror.”
Three-Minute Breathing Exercise
Minchin emphasizes that “your breath is truly your superpower.” By consciously focusing on your breathing, you can transition your body from a stressed state (sympathetic arousal) to one of calm and relaxation (parasympathetic arousal). It only takes about three minutes of breathwork to help regulate your nervous system.
A systematic review found that belly breathing, which engages the diaphragm and promotes deep breathing, can effectively reduce stress and cortisol levels. Minchin suggests starting with basic breathing techniques to activate your relaxation response. Try the following: inhale for four counts and exhale for six, incorporating gentle pauses at the top of your inhale and the bottom of your exhale. Alternatively, you can practice coherent breathing by reducing your breathing rate to five breaths per minute, guided by an auditory or visual cue.
Utilize Power Poses
“When stress overwhelms us, our bodies can tense up, and our minds may race with anxious thoughts,” notes Minchin. “In yoga, power poses can be beneficial for alleviating feelings of overwhelm. Holding long, sustained poses for two to three minutes can serve as an effective re-grounding technique, helping to bring your mind back to your body.” Consider trying poses like plank, chair, or wall squats for at least a minute to help center your thoughts. Holding chair pose for longer durations can significantly reduce tension and feelings of being overwhelmed.
Yin yoga teacher Laura Wilkes recommends poses like the supported forward fold (standing with a forward bend from the hips, reaching for your toes) or caterpillar pose (sitting on the floor with legs extended, reaching for your toes and tucking your head in) to immediately alleviate stress.
The Sandwich Technique
Sometimes, stress is unavoidable, Georgiou points out. Whether it’s a daunting work meeting, a challenging conversation, or a tight deadline, she suggests the “sandwich technique.” “You can cushion stressful situations by placing supportive activities on either side. For instance, have a pep talk with a trusted friend before the event and plan a delightful meal afterward. These comforting actions can be as simple or as elaborate as you wish,” she advises.
Self-Acupressure
Acupressure, the non-needle counterpart to acupuncture, can be performed by yourself during times of need. A meta-analysis of studies indicates it can effectively alleviate anxiety. Renata Nunes, an acupuncturist and physiotherapist, highlights two key acupressure points that can be especially beneficial. The first is located at the center of the sternum, between the nipples. “This point is known for its ability to expand the lungs and relax the chest. Use the fleshy part at the base of your thumb to massage this point in circular motions. Close your eyes, take deep breaths, and allow the tension to melt away,” she instructs. The second point is about three finger-widths below the wrist crease, centered on the inner forearm between two tendons. “This point is crucial for relaxing the diaphragm, which is essential for deep, effective breathing. Use your opposite hand to locate this spot and press gently with your thumb or index finger. You can massage in circular motions or maintain steady pressure for 30 seconds to two minutes. This can be repeated on both wrists several times throughout the day as needed.”
People, Places, Things
“In moments of heightened stress or panic, we may struggle to access our logical reasoning,” Georgiou explains. “Having a small notebook labeled People, Places, Things can be incredibly useful. In it, you can keep a pre-prepared list of safe people, comforting places, and reliable things to rely on when everything feels overwhelming. Take some time to write down all the individuals (friends, family, colleagues), locations (your cozy bed, a favorite café, or a friend’s house), and items (comfort food, a beloved book, or a musical instrument) you trust and can turn to for comfort and security,” she suggests.
Shake It Off
“Humans are unique in that we don’t instinctively shake off stress like other mammals do. If you watch pets and other animals, they often shake after experiencing any form of shock, regardless of its intensity,” shares Minchin. “If you find yourself feeling chaotic, a good shake can help you reset. Create a playlist of energetic songs that inspire you to dance and shake. Imagine your body as a little snow globe, and let loose!”
Find Connection
When navigating larger, chronic sources of stress, such as divorce, the loss of a loved one, or a job change, Georgiou stresses the importance of remaining connected. “Don’t isolate yourself. Stay in touch with the people who matter to you, connect with nature, and engage with the pets in your life. Maintain those connections in whatever way you can,” she advises.
