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"Choose scents based on your personal preferences. For example, if the smell of peppermint reminds you of holidays at home, use peppermint.
To use essential oils for stress, apply three dropsTrusted Source onto a cotton pad and breathe it in deeply 10 times. You can also purchase a diffuser for your room or desk so that it constantly releases a calming scent.
5. Stretch at your desk
Itās incredibly important to take breaks during work, even when you feel like thereās a rush to get your task at hand done. For the times when you canāt leave your desk, you can still stretch while sitting for five minutes without intervention.
Stretching can also help with discomfort and work-related pain or injuriesTrusted Source. The simplest stretch you can do is the upper body and arm stretch. To do this:
Clasp your hands together and push upward with your palms facing the sky.
Stretch and hold the pose for 10 seconds.
Try twisting your torso left and right for 30 seconds, then repeat.
For a full-body stretch, check out our desk-stretch routine.
Bonus tips for stress
Keep a stress ball at your desk. Sometimes all you need to do is physically exert all the pent-up energy.
Have a tactile item for comfort. This can be a crystal or a piece of velvet.
Buy a massage pad for your chair. This $45 purchase is the most affordable, worth-it purchase for momentary relaxation. Sometimes stress can be a result of back strain or pain. Or your tensed muscles might be increasing your stress. A back massager with heated functionality will help you relax even more.
Ways to calm stress in 10 minutes
6. Go for a walk
Exercise or walking is a great way to manage stress. First, it lets you escape the situation. Second, exercise helps your body release endorphins, the neurotransmitters that make you feel warm and fuzzy.
Think of walking as moving meditation. A few laps around the block can help you forget previous tension and relax so you return to the situation calmer and more collected.
7. Memorize this yoga routine
Yoga isnāt only a popular exercise for all ages, but itās also gaining traction for decreasing stress, anxiety, and depression. According to researchTrusted Source, yoga interrupts stress by producing an effect thatās opposite to your flight-or-fight response.
A simple routine can help lower your cortisol levels, blood pressure, and heart rate. One of our favorite 10-minute routines is by Tara Stiles. This routine starts off with a lot of relaxing swaying.
8. Intervene with mindfulness-based, stress-reduction techniques
Sometimes stress can cause your mind to spiral and lead you down an unnecessary rabbit hole of negative thoughts. One way of escaping that spiral is to anchor yourself to the present and focus on immediate results you can achieve.
Methods to try
Close your eyes and scan your body. Pay attention to the physical feelings.
Sit and meditate by paying attention to your breathing, sounds, sensations, and emotions. Let them pass through you.
Change up your movement by taking a walk or standing up.
Give full attention to small daily activities, like drinking water, eating, or brushing your teeth.
Online meditation options
Read our review of the best online meditation options to find the right fit for you.
9. Write it out
Writing out what youāre stressed about can help you focus your thoughts on the positive or ways to tackle the negative.
Write away the stress
Try the āso what?ā exercise by asking yourself that question until it reveals something about yourself.
See if there are any exceptions to your concerns.
Keep a journal to track your changes and learnings.
Treat this method of writing it out as a way of taking notes without derailing your whole workday. Keep these notes on hand to check for patterns to see if thereās a deeper reason behind your stress.
10. Try 4-7-8 breathing
The 4-7-8 breathing method is a powerful trick that gives your body an extra boost of oxygen. Deep breathing is an effective way to reduce anxiety, stress, and depression.
To do this: Place the tip of your tongue against the roof of your mouth and keep it there the whole time.
One cycle of 4-7-8 breathing
Part your lips slightly and exhale with a whooshing sound through your mouth.
Close your lips and inhale silently through your nose. Count to 4 in your head.
Hold your breath for 7 seconds.
Exhale (with a whoosh sound) for 8 seconds.
Practice this mindlessly to let your brain relax.
Complete this cycle for four full breaths.
11. Try the emotional freedom technique (EFT)
Tapping or psychological acupressure is a specific methodic sequence that involves tapping specific meridian points (areas of the body energy flows through, according to Traditional Chinese Medicine) and reciting setup phrases that will help you acknowledge issues and accept yourself.
To use essential oils for stress, apply three dropsTrusted Source onto a cotton pad and breathe it in deeply 10 times. You can also purchase a diffuser for your room or desk so that it constantly releases a calming scent.
5. Stretch at your desk
Itās incredibly important to take breaks during work, even when you feel like thereās a rush to get your task at hand done. For the times when you canāt leave your desk, you can still stretch while sitting for five minutes without intervention.
Stretching can also help with discomfort and work-related pain or injuriesTrusted Source. The simplest stretch you can do is the upper body and arm stretch. To do this:
Clasp your hands together and push upward with your palms facing the sky.
Stretch and hold the pose for 10 seconds.
Try twisting your torso left and right for 30 seconds, then repeat.
For a full-body stretch, check out our desk-stretch routine.
Bonus tips for stress
Keep a stress ball at your desk. Sometimes all you need to do is physically exert all the pent-up energy.
Have a tactile item for comfort. This can be a crystal or a piece of velvet.
Buy a massage pad for your chair. This $45 purchase is the most affordable, worth-it purchase for momentary relaxation. Sometimes stress can be a result of back strain or pain. Or your tensed muscles might be increasing your stress. A back massager with heated functionality will help you relax even more.
Ways to calm stress in 10 minutes
6. Go for a walk
Exercise or walking is a great way to manage stress. First, it lets you escape the situation. Second, exercise helps your body release endorphins, the neurotransmitters that make you feel warm and fuzzy.
Think of walking as moving meditation. A few laps around the block can help you forget previous tension and relax so you return to the situation calmer and more collected.
7. Memorize this yoga routine
Yoga isnāt only a popular exercise for all ages, but itās also gaining traction for decreasing stress, anxiety, and depression. According to researchTrusted Source, yoga interrupts stress by producing an effect thatās opposite to your flight-or-fight response.
A simple routine can help lower your cortisol levels, blood pressure, and heart rate. One of our favorite 10-minute routines is by Tara Stiles. This routine starts off with a lot of relaxing swaying.
8. Intervene with mindfulness-based, stress-reduction techniques
Sometimes stress can cause your mind to spiral and lead you down an unnecessary rabbit hole of negative thoughts. One way of escaping that spiral is to anchor yourself to the present and focus on immediate results you can achieve.
Methods to try
Close your eyes and scan your body. Pay attention to the physical feelings.
Sit and meditate by paying attention to your breathing, sounds, sensations, and emotions. Let them pass through you.
Change up your movement by taking a walk or standing up.
Give full attention to small daily activities, like drinking water, eating, or brushing your teeth.
Online meditation options
Read our review of the best online meditation options to find the right fit for you.
9. Write it out
Writing out what youāre stressed about can help you focus your thoughts on the positive or ways to tackle the negative.
Write away the stress
Try the āso what?ā exercise by asking yourself that question until it reveals something about yourself.
See if there are any exceptions to your concerns.
Keep a journal to track your changes and learnings.
Treat this method of writing it out as a way of taking notes without derailing your whole workday. Keep these notes on hand to check for patterns to see if thereās a deeper reason behind your stress.
10. Try 4-7-8 breathing
The 4-7-8 breathing method is a powerful trick that gives your body an extra boost of oxygen. Deep breathing is an effective way to reduce anxiety, stress, and depression.
To do this: Place the tip of your tongue against the roof of your mouth and keep it there the whole time.
One cycle of 4-7-8 breathing
Part your lips slightly and exhale with a whooshing sound through your mouth.
Close your lips and inhale silently through your nose. Count to 4 in your head.
Hold your breath for 7 seconds.
Exhale (with a whoosh sound) for 8 seconds.
Practice this mindlessly to let your brain relax.
Complete this cycle for four full breaths.
11. Try the emotional freedom technique (EFT)
Tapping or psychological acupressure is a specific methodic sequence that involves tapping specific meridian points (areas of the body energy flows through, according to Traditional Chinese Medicine) and reciting setup phrases that will help you acknowledge issues and accept yourself.