Some Practical Ways to Relieve Stress in Just 15 Minutes
Stress has become a constant companion for many of us. Whether it’s work pressure, personal life struggles, or the sheer overload of daily responsibilities, stress can creep in and settle deep within. If not addressed, it can lead to more serious problems like anxiety, depression, heart disease, weight gain, and even memory issues. But what if I told you that there are simple, effective ways to manage stress, and it only takes 15 minutes? Through personal experiences and expert-backed advice, I’ve discovered some strategies that can make a real difference.
- Wake Up Early for a Calm Start
One of the biggest revelations for me was how impactful a calm start to the day could be. I used to wake up in a rush, diving straight into tasks, which only fueled my stress. But then I started waking up 20 minutes earlier, giving myself time to sit with a cup of tea and plan my day in peace. This quiet moment sets the tone for a more relaxed day. Psychologist Leslie Carr points out that starting the day in a rush increases stress, and giving yourself time to ease into the morning can make all the difference.
- Use Soothing Colors
I found that small environmental changes had a big impact on my mental state. Colors, in particular, play a crucial role in mood regulation. Bright colors like red may be stimulating, but softer shades of blue, green, and grey have a calming effect. I replaced my room curtains with a soft blue shade, and it immediately made the space feel more peaceful.
- Clean Up Your Space
It’s amazing how much a cluttered space can contribute to a cluttered mind. I used to let things pile up around me, but I noticed that cleaning up my environment had an immediate calming effect. According to psychologist Lauren Napolitano, a messy space can make your mind feel scattered. So, I started keeping my bedroom and workspace tidy, which has significantly reduced my stress levels.
- Organize Your Thoughts
When stress is building, it can be overwhelming to even think clearly. I started writing down everything that was causing me stress, and as I listed the problems, solutions began to appear. This process of externalizing my thoughts helped me see things more objectively and eased my anxiety. It became a form of mental decluttering, similar to meditation.
- Watch Something Uplifting
During particularly stressful days, I found that taking a five-minute break to watch something lighthearted or inspirational made a huge difference. Whether it’s a funny video or an uplifting TED talk, watching something positive can boost your mood almost instantly.
- Hum Your Favorite Song
There’s something about music that instantly lifts the spirit. I’ve found that humming a favorite tune while working helps me focus and reduces my stress. Neurologist Rita Eichenstein also suggests this as a way to engage your mind in a positive way while multitasking.
- Engage with a Creative Hobby
During one particularly stressful weekend, I picked up an old scrapbook from my childhood. Spending time with it allowed me to tap into my creativity, which proved to be incredibly therapeutic. According to therapist Nina Savelli-Rocklin, engaging in creative activities like scrapbooking can help reduce stress by allowing the mind to focus on something enjoyable and personal.
- Physical Hobbies Can Be Therapeutic
One of the best decisions I made was starting a small garden on my balcony. Tending to plants, watering them, and seeing them grow has been a surprisingly effective stress reliever. Whether it’s gardening, cycling, or learning something new like sculpting, engaging in a physical hobby can help your body and mind relax.
- Try Progressive Muscle Relaxation (PMR)
A method I found especially useful is Progressive Muscle Relaxation (PMR), where you tense and then relax different muscle groups. Developed in the 1930s, this technique involves consciously tensing muscles and then letting go, which helps the body relax and reduces stress.
- Deep Breathing for Instant Calm
Whenever I feel particularly overwhelmed, I take a moment to practice deep breathing. I inhale deeply, hold for a few seconds, and exhale slowly. Physical therapist Samuel Myleskar suggests deep breathing as a quick way to calm both body and mind. This simple practice has worked wonders for me, especially when I need an immediate sense of calm.
- Practice Gratitude
One thing that has truly changed my outlook is practicing gratitude. I take a moment every day to reflect on what I’m thankful for—whether it’s something big or small. This shift in mindset has helped me focus on the positive, which naturally reduces stress. Therapist Alyssa Ruby Bass encourages people to regularly practice gratitude as a way to find peace and contentment in daily life.
- Acupressure for Instant Relief
While I’ve never tried acupuncture, I found acupressure techniques helpful. Applying pressure to specific points like the space between your eyebrows or the bridge of your nose helps to relieve tension. I use this when I’m working long hours at my desk and need a quick stress reliever.
- Take in Floral Scents
Scent therapy has proven benefits, and it’s something I’ve embraced. The smell of fresh flowers, especially roses, can immediately calm the mind. Therapist LaShawn M. Paul recommends surrounding yourself with pleasant aromas to lift your mood. I’ve incorporated floral-scented candles and essential oils into my workspace for a quick mood boost.
Personal Reflections on Managing Stress
My personal journey with stress has taught me that while it may be an inevitable part of life, how we handle it can make all the difference. By incorporating small changes into my routine—like creating a calming morning ritual, practicing deep breathing, and spending time in nature—I’ve been able to significantly reduce my stress levels. These techniques may seem simple, but they have transformed how I approach daily challenges.
Stress doesn’t have to control your life. It’s about finding what works for you, making small, meaningful changes, and taking control of your well-being
While stress is an unavoidable part of life, there are many ways to manage and reduce it. Incorporating these 13 simple strategies into your daily routine can make a huge difference in your overall well-being. The key is to make a conscious effort to take care of your mind, and with consistent practice, you’ll find that handling stress becomes much easier.