Less stress – how to relax without taking a break
22.9.2023
Translation: Eva Francis
Only a few minutes left before your next meeting begins and you haven’t finished your presentation yet. At the same time, the phone’s ringing, your inbox is overflowing, and a colleague has an urgent question. Stress level 100 and no chance to relax? Sure you do!
An hour of meditation, yoga or autogenic training helps against stress, that’s for sure. But who has so much time to spare? If you’re struggling with a stressful daily routine as is, you’ll probably find it hard to make this much time for relaxation. I experience this a lot – although I know taking time to relax exactly when I need it most will benefit me for a long time, I often fail to do it. Makes sense, right? That’s exactly when I feel most stressed and have no time to spare. What I need is a fast anti-stress solution. Here are some options.
Five quick ways to de-stress your everyday life
1. Just smile
This might feel silly at first, but just give it a try. Even a forced smile has a positive effect on your stress levels.
Researchers at the University of Kansas have demonstrated in a study that both real and fake smiles have a positive effect on the mind and body. As part of their study, they asked some participants to smile while they were exposed to a stressful situation. The result? Those who were smiling had a lower heart rate and a lower perception of stress.
When you tell yourself to smile, your brain sends signals that stimulate the production of feel-good hormones such as serotonin and dopamine. These counteract the stress hormone cortisol. Give it a try and smile your stress away.
2. Hug someone
The master class of this is probably giving out free hugs in a busy shopping street. But you don’t have to go that far. Hug friends or family members whenever you get the chance. Hugging someone is much more than a gesture of friendship. In fact, a hug releases the hormone oxytocin, known as the bonding hormone. Oxytocin has been proven to have calming and stress-reducing effects. Hugging someone doesn’t only reduce stress, it also increases your overall well-being by providing a feeling of connection and closeness. So go ahead and give your loved ones a big hug – it will make you both feel better. If you’re thinking about applying this method at work, just make sure your coworkers actually want to be hugged before you do so.
3. Get an anti-stress ball
So simple and yet so effective. Get an anti-stress ball and take your stress out on it. Kneading the soft ball has several positive effects. When you’re stressed, your muscles are tense. The kneading action relaxes them. On top of this, it distracts you from the actual stressors and has a meditative effect.
4. Sing out loud
If you’ve already managed to do the fake smiling, you’re ready to take it one step further. Be it in the car or at home – just sing. When you sing, your body releases endorphins, which are your body’s own happiness hormones. Especially when you’re having a stressful day, the neurotransmitters help you calm down. What’s more, when you sing, you automatically breathe deeper and more consciously, which also has a relaxing effect.
5. Write it down
Stress often builds up internally – we become more irritable and annoyed while agonising thoughts go round in circles. Break this cycle by writing your worries off your chest. No need to invest a lot of time, just take few minutes and write down what’s stressing or annoying you. This transfers some of the stress from your mind to the sheet of paper, providing emotional relief.
Tried it all and nothing worked? Then it’s time for a little dance break, which can also reduce stress.
Since my son was prescribed a stress ball for school, I also regularly sit at my desk and unconsciously knead the little ball while smiling to myself. This helps me stay calm – especially when I’m under time pressure. Have other tips? What helps you when you’re stressed?
Header image: Anna Sandner
Science editor and biologist. I love animals and am fascinated by plants, their abilities and everything you can do with them. That's why my favourite place is always outside - somewhere in nature, preferably in my wild garden.
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