Feeling overwhelmed by a never-ending to-do list?
Whether it’s looming deadlines, back-to-back meetings, or family obligations, well, we all are living the same life! While you can’t control the chaos that surrounds you, how you respond that’s makes all the difference.
We all know how important stress management is —but the reality is, we don’t always have the luxury to take a power nap, go for a hike or read our favourite book to reset the chaos of everyday life. In moments like these, a few quick and simple stress relief tools can help you to hit that reset button.
Well, that’s exactly what we will discuss here. In this article, I will walk you through 7 fast and Effective ways to release stress, so you can stay grounded no matter what life throws your way.
But before we get into there, let’s quickly look at how stress really impacts you.
How Stress Impacts the Brain and Body
Stress is your body’s natural way of reacting when you encounter any perceived threats or difficult situations.
Imagine you’re crossing a road, and suddenly you notice a bus at high speed coming towards you! At that moment, your brain’s command centre (hypothalamus) sends an alert to your body, which activates a survival response known as the “fight-or-flight” mode. While this happens, your body releases stress hormones such as cortisol, adrenaline and noradrenaline, and your heart rate becomes faster, your breathing speeds up, and your muscles tighten. It is your body’s way to get prepared for a perceived threat.
While this response can certainly save you from an actual danger, but when your brain triggers this response too frequently, your brain and body become trapped in the survival mode. This can eventually lead to major health conditions, including:
- High blood pressure
- Heart disease
- Sleeping disorder
- Chronic anxiety and depression
- Diabetes
- Stroke
- Obesity
- Gut diseases
That’s why having a few quick ways to release stress can be the real saviour when life is moving fast. So, let’s dive into that.
7 Effective Ways to Release Stress
1. Breathing Exercises
Breathing exercise is one of the easiest and most effective techniques for quick stress relief. Stress makes your breathing quick and shallow, but with just a few slow breaths, you can signal your body to calm down and flip that stress switch off. A particularly effective technique is the 4-7-8 method.
To practice this technique, you just need to follow these steps-
- To begin with, sit in a comfortable position and close your eyes
- Now inhale through your nose as you count to 4
- Then, hold your breath for 7 counts.
- Finally, breathe out gently through your mouth for a count of 8
- Repeat this cycle 3 more times.
And that’s it! Just 5 minutes of this breathing practice can calm your nervous system, lower blood pressure, and improve your concentration.
2. Visualisation or Guided Imagery
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Sometimes, all we need to feel better is to be surrounded by nature!
Well, in the middle of a busy day, it’s not quite an option! But what could be more convenient, if you can get the same experience just sitting at your desk?
Yeah, you heard it right! Visualisation (also called guided imagery) is a simple stress relief technique that can help you create a peaceful mental gateway that calms your mind and body.
To practice Guided Imagery, simply follow the steps below-
- Sit comfortably in a quiet place. If you need, use a good noise-cancelling headphone.
- Close your eyes and imagine you are in a peaceful place, like a beach, a quiet forest or a mountain, whatever you like.
- Take slow and deep breaths and focus on each inhale and exhale.
- Focus on the details, like the gentle sound of waves, warmth of sunlight or scent of flowers.
- Continue this imagination process until you feel completely calm and relaxed.
Even just a few minutes of this practice can reduce stress, increase concentration and lower your blood pressure.
3. Progressive Muscle relaxation
If you don’t release your stress, there is a high possibility that you are carrying the tension in your muscles without even realising it. One powerful way to release this built-up tension is Progressive Muscle Relaxation.
Through this technique, you can focus on different muscle groups one by one, which helps to relax them individually in a specific order.
It is a very simple stress relief method you can practice anywhere, just by following these steps-
- Find a comfortable position where you can focus.
- Start with your feet, tense the muscles, curl your toes and hold them for 5 seconds.
- Slowly release the tension of the muscles and feel how they relax
- Following the same way, gradually tense the muscles in your calves, thighs, abdomen, arms, shoulders and face until you reach the top of your head. Hold each group for five seconds before relaxing.
- Breathe deeply and focus on each muscle group while stretching and relaxing for a more powerful effect.
It’s as simple as that! So, when your shoulders feel heavy or stiff, take a few minutes to relax your muscles and let the tension melt away.
4. Aromatherapy
Our sense of smell is deeply connected to the brain.
When you inhale a smell, the receptors in your nostrils send chemical messages to the limbic system, a key part of our brain that regulates emotions. Therefore, a soothing aroma can evoke a calming response and help you get back down to earth.
Lavender, chamomile, lemon, tea tree, and Peppermint are some of the most traditional and widely used plants in aromatherapy, usually found in the form of essential oils.
There are multiple ways you can use these, such as –
- Diffuser: Add a few drops of essential oil into the diffuser and allow it to disperse slowly throughout the room.
- Scented candle: Light a candle infused with your favourite essential oil to create a relaxing ambience in your home or workspace.
- Essential oil roll-on: It’s very easy to use; simply apply it to your skin and inhale for quick stress relief on the go. You can carry it everywhere as it comes in small packaging.
- Essential oil spray: Simply spray on your pillow or surroundings to disperse into the air.
5. Journaling
One of the simplest yet most powerful ways to release stress is journaling!
By simply writing the little things you’re grateful for, you can recognise and appreciate them more deeply. Similarly, when you write about the issues that are bothering you, you can process those emotions with clarity and take control of them.
There are no specific rules to practice journaling, but here are some tips you can follow-
- Take 5–10 quiet minutes each day that works for you
- Use a notebook or journaling app, whatever you like
- Simply write about anything that comes to mind without any judgment
- List the things that make you grateful or stressed, big or small.
- Acknowledge your thoughts and let your feelings settle down.
To make your practice so much more effective, you can use a “structured Journal”.
6. Stress-Reducing Tea
A Warm Cup of Herbal Tea is the simplest way to get instant calmness. Herbal teas are packed with natural compounds that calm the nervous system and help to reduce anxiety. In addition, it reduces blood pressure and the risk of stroke and enhances cognitive performance
Some of the most used herbal teas for stress relief are-
- Chamomile tea – It improves sleep quality and calms down the nervous system, and boosts digestion.
- Lemon Balm tea– Helps to relax and reduce stress-related insomnia.
- Lavender tea – Alleviate anxiety and improve sleep quality.
- Peppermint tea – It has a refreshing taste that reduces anxiety and fatigue.
So, when life gets hectic, why not cheer up with a hot cup of tea?
7. Chew Gum
Chewing Gum to Relieve Stress?
It might sound odd, but it is actually a science-backed fact. Chewing gum can lower your cortisol levels and improve short-term memory. It also increases blood flow to the brain and eases the tension in your jaw.
Amazing right? I personally love chewing gum, and what could be more fun than having your favourite treat double as a stress reliever?
If you’re concerned about added sugar or oral hygiene, sugar-free gum is a great substitute. It’s a quick, simple, and surprisingly effective way to release stress.
Final Thought
Stress is an inevitable part of life, but how you manage it is within your control.
You don’t need a perfect routine or hours of your time to start feeling better. Even a few simple and mindful habits can help you feel more centred on your busiest days.
So don’t wait for stress to build up. Try these quick and easy ways to release stress and check out the products linked in the post—you might come across what you truly need to let your mind reach the calm it deserves.