5 Strategies for Coping with Stress in 30 Minutes or Less

Stress is not just sneaky; it is super debilitating and can even make you feel physically unwell. According to experts, side effects of high levels of stress include hives, day-long headaches, or even long-term weight gain. And so, before it does more damage, the best way to manage it is to reset your body and mind.

While stress leads to many physical and psychological issues, it also gives you the opportunity to grow and build resilience. According to experts, it helps your brain to learn from the experience so you can handle it differently and more efficiently next time. First, you need to acknowledge if your stress buildup is related to a long-term issue. And if it is unrelated to anything, maybe it’s a sign your mind and body just need a break.

Healthline says if you have been noticing a bigger pattern, take a longer breather or speak with a professional to get to the root of the problem. You can also try these quick tips, which help make it disappear instantly. These include:

Stretch

Experts suggest it is important to take breaks between work—even when you are super busy or on a rushed day. If you do a sitting job at your desk the whole day, you can still do stretching by sitting for five minutes without intervention or while multitasking.

Along with boosted performance, stretching also helps relieve discomfort and work-related pain or injuries.

According to studies, if you are stressed, you can chew gum, which helps lower anxiety and stress levels within ten minutes. An older 2015 research review also says gum chewing in human and animal studies provides a small level of stress relief.

The 4-7-8 breathing method is an immensely powerful way to give your body an instant boost of oxygen, which helps reduce stress and anxiety levels. According to experts, deep breathing is a super effective way to calm yourself with the help of your lungs. You can practice it at any time of the day, at least twice to reap quick benefits.

To do 4-7-8 breathing, you must: Place the tip of your tongue against the roof of your mouth. Keep it there the whole time. After that, slightly part your lips and exhale with a whooshing sound through your mouth. Thereafter, slowly close your lips, inhale silently through your nose, and count to 4 in your head.

Hold your breath for at least seven seconds and exhale with a whoosh sound.

If you are looking to quickly lower your stress levels, just brew some tea—one of the most therapeutic ways to feel good instantly. According to research, some common botanicals for stress include ashwagandha, rhodiola, passionflower, and lavender—all of which help you relax.

Inhaling essential oils or aromatherapy uses different kinds of scents to balance physical, emotional, and psychological health. A few of the most potent essential oils that help combat stress include:

• Lavender
• Rose
• Bergamot
• Chamomile
• Frankincense
• Sandalwood
• Ylang ylang
• Orange

Studies say bergamot helps improve sleep quality and significantly reduces psychological stress.

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