Our everyday routines are more than mere peculiarities we’ve acquired over time; they are a direct reflection of our emotional state. Moreover, when we’re swamped with stress and burdened by pressure, the way we manage our stress is crucial. Dr. Karim J. Torres Sanchez, a licensed clinical psychologist at LBee Health, defines destressing as “the deliberate, mindful process of recognizing, confronting, and actively reversing the body’s ‘fight-or-flight’ stress response.” It is a targeted approach designed to diminish the presence and physiological impact of stress hormones and tension within the body and mind. The ultimate aim when stress strikes is to transition the body’s autonomic nervous system from its sympathetic mode to its parasympathetic mode, effectively shifting from a state of stress to one of relaxation and digestion.
Yet, it’s not as straightforward to reduce stress levels when everything seems overwhelming. That’s why we sought out mental health professionals for six straightforward habits that can help alleviate stress hormones in just ten minutes or less.
It’s astonishing how much stress we carry within us, often without realizing it. When you’re feeling stressed, the first step should be to relax your muscles: “Sit or lie down and start with your hands or feet,” Dr. Torres advises. “Tense a muscle group for five seconds as tightly as you can, focusing on the tension. Then, suddenly release the tension for 10-15 seconds, noticing the warmth and relaxation. Gradually work through all major muscle groups.” This method not only helps alleviate physical stress but also helps you reconnect with your center, a reminder that you are grounded and dealing with your emotions.
Spending time outdoors and breathing in fresh air can be a surefire way to feel a bit better. When stressed, Dr. Torres recommends, “put on your shoes and walk, preferably outside. The key is a rhythmic, steady pace. Turn off your phone and practice mindful observation for at least 10 minutes. Notice the colors, sounds, and the sensation of your feet on the ground. Pay attention to your body’s movement and your breath.” To enhance this practice, observe the changing leaves, dogs on their evening walks, or even a friendly face that smiles back at you.
This activity can feel like a comforting embrace, inside and out. “Cross your arms over your chest, placing the middle finger of each hand below the opposite collarbone or on your upper arms/shoulders, whichever is more comfortable,” Dr. Torres suggests. “Let your other fingers fan out, and interlock your thumbs to form the body of a butterfly.” Once in position, close your eyes, lower your gaze, and start taking slow, deep breaths. “Gently tap your hands, left-right, left-right, mimicking the slow flutter of a butterfly’s wings. Maintain a consistent rhythm for 1 to 3 minutes, or until you feel more at ease.”
You may have noticed by now that physical activity plays a significant role in managing stress. Letting go of stress is more than just a quick exercise: “Stress resides in the body, and sometimes you need to physically release it,” says Kristin Anderson, LCSW, a licensed psychotherapist and founder of Madison Square Therapy. “Set a timer for five to ten minutes and physically shake out your arms, legs, and shoulders in any way that feels right. You can dance, jump, or stretch. It may seem absurd, but this kind of movement helps your nervous system release the excess energy stored when stressed, helping you transition from a fight-or-flight state more effectively than staying still.”
However, a mental shift is also vital for stress relief. “A significant portion of stress stems from the narratives we get trapped in,” Anderson explains. “Spend 10 minutes identifying the messages you’re telling yourself. Perhaps it’s something like ‘I’m failing’ or ‘no one supports me’ or ‘I’ll never catch up.’ Once you’ve pinpointed the core narrative, ask yourself: ‘What else could be true?’ This reframing can help you let go of a story that’s overworking your nervous system.” This might involve acknowledging your achievements, a moment when you felt strong and brave, or a simple self-affirmation that nothing is permanent.
If we must spend time in our minds, let’s make it a pleasant place to be. “Try a guided visualization where you vividly imagine a place where you feel completely calm, safe, and secure,” Dr. Torres suggests. “Retreat to this place mentally whenever you feel overwhelmed or distressed. This could be a real place you’ve visited, a memory, or an entirely imaginary setting.” By engaging your senses, you can anchor yourself in a more enjoyable experience than the one you’re currently experiencing.
