Stress is an unavoidable fact of life. And some of that stress is good for us, helping us build resilience and fuel our motivation and productivity. But the constant stream of bad news and a never-ending to-do list can also create high levels of chronic stress that negatively impact our health.
In fact, Americans reported their highest stress levels in the 15-year history of a survey conducted for the American Psychological Association.
The good news is that there are simple steps you can take to restore some calm in your life. Here are six ways to reduce stress and anxiety in five minutes or less.
1. Focus on your breathing.
According to Dr. Marlynn Wei, a New York City-based psychiatrist, rhythmic breathing is a good stress-reduction exercise that doesn't require much practice to get started.
Here's how:
Set a timer for three minutes.
Focus on your breathing.
Breathe deeply through your nose while counting to five.
Hold your breath for five counts.
Exhale for a count of five.
Repeat for the remaining time and notice how your breathing becomes deeper.
2.Take a break from your phone.
"I think it's easy to use and ideal for beginners," says Wei.
If you're not only stressed but also tired, we recommend doing this breathing exercise while walking. Try to synchronize your breathing with your walking rhythm.
"When you can calm your fight-or-flight response, you gradually reduce your cortisol levels," she explains. "However, you'll notice your heart rate and blood pressure decrease almost immediately."
Constantly checking your phone for the latest notification can be overwhelming, according to Kristine Carlson, co-author of the book "Don't Sweat the Small Stuff," which she wrote with her late husband, Richard Carlson.
"We're so attached to technology," she says. "Emails, texts, checking your Instagram... it's all really addictive."
Instead, she advises "really disconnecting from your email or your phone" and taking what Carlson calls a "golden break."
By pausing your notifications, you create the mental space to focus on yourself and how you're feeling. While you're focusing on yourself, practice breathing slowly, closing your eyes, and turning your thoughts to something you're grateful for, Carlson suggests.
Research confirms this: focusing on gratitude has been shown to increase a person's happiness level.
3. Use an app to help you learn to meditate.
There are many free meditation apps that can help you relax for the five minutes you need.
Popular apps like Headspace or Insight Timer offer hundreds of guided meditation options that can help you manage any emotions you may be experiencing. Research suggests that meditation can help relieve anxiety and depression.
Nick Allen, a psychology professor and director of the University of Oregon's Center for Digital Mental Health, suggests trying to establish a meditation practice when you're not feeling stressed. The more work you do upfront, he says, either on your own or with a professional, the better results you'll see when you're in a bind.
4. Listen to a relaxing song.
Emmeline Edwards, Ph.D., director of the Division of Extramural Research at the National Institutes of Health, says music therapy can also be a great way to relax wherever you are.
"The auditory cortex is connected to other areas of the brain that are connected to our reward system, motor systems, motivational centers, and emotion regulation," explains Edwards.
In fact, research shows that music can help people with stress-related disorders, mild depression, and anxiety.
5. Have a relaxing cup of tea.
"Drink a cup of hot tea, preferably caffeine-free," advises Wei. "And put your smartphone aside and spend a few minutes focusing on the taste of the tea, the temperature, and observing everything that's happening in the cup."
This mindfulness practice helps you tune out other thoughts and focus on something calming. It can be a great tactic for reducing stress at work. Even if you can't completely remove yourself from stressors beforehand, you can use a cup of tea as a cue to take a break for a while.
6. Wait a few minutes.
Dr. Monique Tello, an internal medicine physician at Women's Health Associates in Boston, Massachusetts, says that sometimes going for a short walk or getting some fresh air is a great way to quickly reduce stress.
"If someone is feeling very stressed and they have the opportunity to change their environment, get some fresh air, see nature—water, trees—they should do it," says Tello. "Get some exercise, go for a brisk walk."
This strategy is ideal for people who feel restless or unable to concentrate, and studies support its effectiveness, she adds.