How to relieve stress quickly? Global and local crises, wars, instability, accidents, health problems and other personal issues affect us greatly every single day. Stress builds up and if we just ignore it, we will certainly face some sort of consequences: from deteriorated mental health to poor psychical health. Sometimes it just feels like you can’t handle it anymore. Here is a list of tips on how to relieve stress quickly. Try them and find the ones that work best for you.
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How to relieve stress quickly
Do breathing exercises
How to relieve stress quickly with breathing? Breathing is something we usually don’t pay much attention to. To relieve stress, try to focus on your breathing and breathe deeply. Deep breathing lowers blood pressure and heart rate, reduces the level of cortisol (stress hormone) in blood, thus making you feel more relaxed. Change your chest breathing to abdominal breathing. Inhale for 4 seconds, then exhale for 6 seconds. Or you can inhale for 4 seconds, pause for 4 seconds, and then exhale for 4 seconds. Repeat for at least 3 minutes. Release tension with breath. There are numerous breathing techniques available in various apps and books.
For example, here is a book with more than 40 simple breathing exercises to help you transform your physical and mental health and improve performance and emotional well-being.
Meditation is a powerful tool for stress relief and fighting anxiety and panic attacks. I know it because I used to suffer from panic attacks resulting from my social anxiety and generalized anxiety disorder. In case you have the same problems, read what helped me overcome social anxiety without medication and without a psychologist. Other related blogposts that you may find interesting:
Now let’s talk about meditation. Don’t rush, dedicate some time to just breathing and staying mindful. What is mindfulness? Mindfulness means being in the here and now, being aware of what is going on in reality. Read How to Practice Mindfulness |30 Best Tips|. It’s true to say that most people most of the time live either in the past (memories, regrets, thoughts “I should have done that instead of that”, etc) or fantasizing about the future. People forget that we can’t change the past, so thinking about it every now and then is pointless and that the future we’re constantly thinking about may never come because we can’t control events and situations. So, the only life you have is NOW.
Sit comfortably, close your eyes and turn off the internal monologue. Try not to think about anything but at the same time don’t focus on eradicating any thought that pops into your mind. Just let your thoughts pass by, don’t concentrate on any thought. Instead of focusing on your thoughts as people usually do, try focusing on your breathing. Make deep breaths and pay attention to your sensations when you inhale and exhale. If focusing your breathing doesn’t work for you, try focusing on sensations in your body. Bring your attention to your feet, notice any sensations, then go up to your ankles, notice any sensations, imagine how you release tension from all parts of your body, keep doing so until you reach your head. Sense every little part of your body: even your toes, fingers, cheeks, ears, tongue, nose etc. Another way to stop focusing on your thoughts is to bring your attention to the sounds around you.
Great accessories for meditation
Comfort is crucial for a meditation practice as if you feel aches as a result of long and uncomfortable sitting, it’s difficult to focus on staying mindful. This meditation cushion filled by 100% top-grade buckwheat hull has a layer of foam that offers a soft landing before properly align hips and spine for correct posture. It reduces direct pressure on your knees, ankles, and back, while increases comfort, and allows longer, deeper, pain-free meditations.
This Tibetan singing bowl is a great choice for yoga, meditation, sound therapy, spiritual gatherings and stress relief. Ideal for healing from stress disorders, pain, depression and excessive lust. You can gently tap the mallet to the outside and inside edges of the meditation bowl or play it around the rim to produce the resonant sounds and deep vibrations that can relax your mind and release stress.
This silk eye pillow is made of 100% silk and can be used as a sleep mask, for meditation, as well as shavasana during yoga. This lavender-scented eye pillow is filled with lavender and flax seeds.
Nabeel black is a beautiful blend of light and sweet oudh pieces soaked in fragrant oils. Perfect for meditation, relaxation, prayer. Top notes: Bergamot, Lemon, Basil. Middle notes: Geranium, Ylang-Ylang, Lavender, Artemisia, Clary Sage, Cinnamon. Base notes: Musk, Oakmoss, Coumarin.
Aromatherapy can be another answer to the question “how to relieve stress quickly?” because certain smells prompt the release of serotonin and dopamine, neurotransmitters associated with the feeling of happiness. Best essential oils for stress relief, relaxation, and mood improvement are lavender, clary sage, ylang ylang, chamomile, sandalwood, patchouli, cedarwood, jasmine oils.
Essential oils for relaxation
How to relieve stress quickly using essential oils? You can apply essential oil or a mix of essential oils on your skin, drop a few drops on tissue and smell it whenever you need to feel more relaxed, use an essential oils diffuser, use a special necklace or bracelet (there are various types of them on Amazon), light a scented candle, or spray a relaxing blend on your pillow for better sleep.
Aromatherapy accessories for stress relief
Play with a mini Zen garden
What’s a mini Zen garden? Desktop mini Zen gardens are small versions of a Japanese Zen rock garden. A mini Zen garden is an awesome tool for meditation and relaxation as it helps concentrate on interaction with it instead of concentrating on the constant flow of thoughts. Mini Zen gardens include a container filled with sand and various accessories: stones, figures, and mini rakes to draw on the sand with. There are numerous options to choose from on Amazon. If you don’t know how to relieve stress quickly, try playing with a mini Zen garden as it is an inexpensive yet powerful tool that helps distract from problems, overthinking and relieve stress whether at home or in the office.
Amazing mini Zen gardens
Try stress balls
How to relieve stress quickly in office, school, transport or wherever your are? Stress balls also known as squishy balls is another way to relieve stress, anxiety, tension. They also help with fidgeting.
Coloring is some sort of meditation. Focusing on coloring your brain may stop overthinking.
Too much junk information, advertisements, and unnecessary communication make stress build up or add to it. Sometimes nothing can help relieve stress better than logging out of social networks (or even deleting them), turning off notifications, and not checking the news feed for a day or even more. Digital detox is what we all need from time to time.
People spend too much time on social media nowadays to get external validation. Don’t let this craving for social approval make you sacrifice your true needs and desires. Read Why You Don’t Need External Validation and Reasons to Quit Instagram: Instagram Illusions.
Go for a walk in nature
Nature is the best doctor. Try to spend some time in nature every day to unwind and relieve stress quickly.
Drink green tea, a herbal tea blend or matcha for stress relief
How to relieve stress quickly, really quickly? Green tea and matcha are rich in L-theanine which is an amino acid that helps reduce anxiety, relieve stress, and also fight insomnia. At the same time, green tea has relatively low, compared with black tea and coffee, amounts of caffeine which elevates cortisol, a stress hormone. While matcha is rich in caffeine too, unlike coffee, it doesn’t provoke a spike of energy, due to L-theanine in matcha, your body absorbs the caffeine more slowly. Preparing matcha tea is super easy. Put 1-2 tablespoon (depending on how strong you want your matcha) of matcha powder into a cup using a small sifter, add a little hot water and whisk it from side to side with a regular whisk or a special bamboo whisk that you can buy on Amazon to make frothy foam on the top. Then add more water or milk of any kind.
When shopping for matcha, you’ll notice that there are two main types. What’s the difference between ceremonial matcha and culinary matcha? Which one to choose? Opt for ceremonial grade matcha which is more high quality if you’re going to drink it with just hot water and choose culinary grade matcha which has a bitter flavor if you’re going to make lattes, smoothies, or add it to bakery.
Everything you need for preparing great matcha
To prepare matcha tea you will need matcha powder, a sifter, a matcha bowl, and a whisk or an electric frother. Buy a complete set for matcha or just those tools you lack.
Ceremonial grade matcha powder for matcha tea with water.
Culinary grade matcha powder for matcha lattes, smoothies, bakery.
Chamomile, lavender, lemon balm, valerian root, and peppermint teas are well-known for their relaxing properties.
Tea for stress relief and relaxation
Read a self-help book
You can live a life without anxiety and stress, says the author of Take Back Your Mind. Best-selling author and long-time Buddhist meditation teacher Lodro Rinzler shows us how to work with the mind so that we don’t hold ourselves in a state of stress and learn to relax and appreciate our world once more.
This is a guidebook with practical and easy-to-implement steps for how to take back your mind.
Another great self-help book with more than 27,000 reviews on Amazon is Think Like a Monk by Jay Shetty. This book will help you understand how to overcome negativity and stop overthinking, how to find happiness and much more.
Write down your thoughts and feelings in a journal
Writing down your thoughts and feelings can help understand the root cause of your anxiety, stress, and other negative emotions, can help you better understand yourself.
The Mindfulness Journal for Anxiety. Daily Prompts and Practices to Find Peace is the best option I’ve come across on Amazon. It will help you organize your thoughts and give them structure―with ample space for real reflection―this mindfulness journal gets anxiety out of your head and onto paper where you can find peace from perspective.
Hug someone you love or lie under a weighted blanket
Hugs help to relieve stress because hugging boosts the level of oxytocin, a hormone that lowers anxiety and helps lower cortisol (a stress hormone) as well as provokes the release of serotonin and dopamine – neurotransmitters responsible for our feeling of happiness. Lack of serotonin can lead to depression, anxiety and disrupt circadian rhythms.
As an alternative to hugs and cuddles, there’re weighted blankets that help reduce anxiety and relieve stress. Moreover, a weighted blanket helps improve sleep quality.
Different types of weighted blankets for anxiety and stress relief
There’re many weighted blankets on the market. However, choosing one for yourself, choose a blanket which weight is in the range of 10-12% of your body weight or slightly lighter if you’re afraid it may be too heavy for you.
Read positive quotes for going through hard times
Positive uplifting quotes can help to relive stress a great deal. See Inspirational Quotes for Going Through Hard Times, 42 Positive Affirmations with Wallpapers for Phone and Life-Changing Affirmations for Women.
Play with your pet
Spending time with animals can decrease the level of cortisol, a stress hormone, and increase the level of oxytocin, a hormone that reduces anxiety and makes us feel happy. Oxytocin is also responsible for the bond between mothers and their babies, probably which is why most pet owners love their pets as if they were their kids. Consider adopting a dog from a rescue center if you still haven’t. This way you will not only have a source of positive energy but also the most loyal best friend. Moreover, the thought that you’ve saved a life will light up your life even during the darkest days.
Take a hot bath/shower or visit SPA
You may have noticed that soaking in a hot tub or under hot shower helps relax, reduce anxiety, relieve stress quickly and here is why: how water widens your blood vessels which improves blood circulation, decreases blood pressure and the workload of the heart. It’s also the weightlessness of your body when sitting in a hot tub that helps relieve stress. To make the time you spend in shower or in a hot tub even more comfortable, use a bath pillow, to make it more enjoyable, buy a SPA bath set with an amazing scent of your choice and turn on some relaxing music.
Awesome bath and shower accessories for stress relief
Getting a massage is also a good idea if you want to relieve stress quickly. Massages reduce the level of stress hormones, relax muscles, and improve blood circulation which altogether helps reduce stress-related pains.
Beat a Dammit Doll
When nothing else seems to help and you don’t know what else to do, how to relieve stress quickly, especially at work or when the amount of stress is more than you can handle, when you’re about to burst out yelling or crying, try beating a Dammit Doll to release all that negative energy.
Pin this blogpost for later to remind yourself how to relieve stress quickly without turning to meds.