Inhale. Exhale. Yes, truly take a moment to breathe deeply. When was the last time you engaged in a real, full-body breath? In our frenzied lives filled with constant notifications, deadlines, obligations, and relentless distractions, we often forget the simple act of breathing, let alone living in the moment. According to a 2020 survey by the American Psychological Association, nearly 1 in 5 adults reported that their mental health has deteriorated since 2019, a staggering statistic largely attributed to escalating stress and anxiety levels amid uncertainty about the future.

While professional support is vital for serious mental health concerns, there are numerous small changes you can make to alleviate everyday stress. If you’re seeking quick stress relief, look no further. Here are seven science-backed strategies that can help you regain your calm in 10 minutes or less.

What is Stress?

Stress acts as a signal for our bodies to react to perceived threats. As Heather Z. Lyons, Ph.D., a licensed psychologist, explains, this physiological response involves the release of stress hormones like adrenaline, which can lead to a variety of physical reactions, such as an increased heart rate and muscle tension. While occasional stress can be beneficial, chronic stress can wreak havoc on our health, contributing to headaches, digestive problems, sleep disruptions, and unhealthy eating habits.

7 Ways to Relieve Stress in 10 Minutes or Less

Different strategies work for different people, so it’s essential to experiment with these methods over a few days and find what resonates with you:

1. Breathe Deeply

Engage in diaphragmatic breathing—scientifically proven to boost oxygen to the brain and lower cortisol levels. Inhale deeply through your nose for five seconds, then exhale slowly through your mouth, allowing your diaphragm to fully engage.

2. Progressive Muscle Relaxation

This technique involves systematically tensing and relaxing muscle groups in your body, helping break the physical cycle of stress. Start at your toes, tense for a few seconds, then release, moving up to your head.

3. Embrace Yoga

Practicing yoga, especially styles like yin or yoga nidra, can significantly decrease stress levels. Holding poses while focusing on breathing for just 10 minutes can counteract the negative effects of stress.

4. Declutter Your Space

Tidying up your environment can foster a sense of order and calm. Engaging in simple household chores like washing dishes or vacuuming can help boost your mood and create a more inviting space, thus promoting mental clarity.

5. Harness the Power of Scent

Aromatherapy offers a powerful tool for stress relief. Inhale calming essential oils such as lavender, bergamot, or sandalwood. These scents not only evoke pleasant memories but also have been scientifically linked to reduced levels of stress.

6. Get Outside

Nature is a wonderful antidote to stress. Research indicates that spending even a short amount of time outdoors, whether sitting in a park or taking a brief walk, can significantly enhance your mental well-being and diminish stress.

7. Practice Gratitude

When stress mounts, it’s easy to focus on negatives. Counter this by jotting down three to five things you’re grateful for or send a thank-you note to someone special. Gratitude practices have been shown to improve mood and even influence healthier lifestyle choices.

These small adjustments can create a substantial impact on your stress levels, fostering a sense of peace and well-being in just a few minutes. So why wait? Start implementing these techniques today and take back control of your mental health!