Stress Less

Stress relief doesn’t have to be hours long meditation sessions or expensive spa days – sometimes, it’s as simple as incorporating small, manageable techniques into your everyday routine.

Most of us could really benefit practical, easy-to-implement stress relief techniques that fit into our busy everyday lives, and the good news is that even small habits can make a big difference. Check out some of the best practices to reduce stress in under five minutes that can be done at your desk, at home, or anywhere!

Micro moments

For many, the idea of meditation sounds both appealing and overwhelming. Being more mindful seems like it could be positive but sitting still for a half hour or more in silence feels daunting. For some, micro meditation – mediation lasting for just a few minutes – can be a way to incorporate meditation into a busy day.

One of the easiest ways to do this is to pay attention to your breathing by focusing on slow, deep breaths for instant relaxation. Find a comfortable position, close your eyes, and focus on your breathing. Slowly inhale, hold for a moment, and then exhale steadily. Repeat this process a few times to help ease tension and clear your mind.

Be grateful

Take one minute to reflect on things in your journey that you appreciate. This brief moment of gratitude can help shift your mindset and build resilience as you navigate your day.

Think about or write down three things you’re grateful for today, big or small. It doesn’t matter if it’s appreciation for your morning coffee or a meaningful conversation with a loved one – what matters is that you acknowledge it. Gratitude helps ground you in the present and reminds you that even on tough days, there are still pockets of positivity.

Over time, this quick and simple practice can train your brain to focus more on what’s going well, reducing stress and improving your overall outlook.

Handy work

Not only do hand massages help to relieve stress and anxiety, but they can also help to reduce fatigue, increase circulation, and relieve achy muscles due to the pressure increasing blood flow.
The Union Valley pressure point is located on the hand in the webbing between the thumb and index finger. By activating this, you trigger your body’s natural relaxation response. With your index finger and thumb, simply apply firm pressure to this spot for five seconds and breathe deep to feel the pressure melting off.

Another hand massage technique is to hold your left hand up with your palm facing you and your fingers together. Use your right thumb to massage the fleshy spot between your left thumb and index finger for a slow count of 15. Switch hands and repeat to slow your breathing and heart rate, lower your blood pressure, and bring your mind and body back into balance.

Muscle relief

Progressive muscle relaxation is a technique that’s used to control stress and anxiety, relieve insomnia, and reduce symptoms of some types of chronic pain. It’s a simple practice that’s based upon tensing one muscle group at a time followed by a relaxation phase with release of the tension.

While inhaling, contract one muscle group (for example your upper thighs) for five to 10 seconds, then exhale and suddenly release the tension. While doing this, try to focus on the changes you feel when the muscles are relaxed as imagery may be helpful in conjunction with the release as tension, such as imagining that stressful feelings are flowing out of your body as you relax. Take 10 to 20 seconds to relax and then move onto the next muscle group and repeat the process, working your way up the body.

Stress statistics you should know

PREVALENCE OF STRESS