8 Ways to Lower Stress and Anxiety in Under Five Minutes

It probably comes as no surprise that stress and anxiety have been on the rise worldwide. Between rising costs, ongoing effects of the COVID-19 pandemic, and various other factors, grappling with negative emotions have become increasingly difficult for so many of us.

At the same time, our collective awareness of stress, anxiety, and other mental health issues has gone up. And with that, tips and resources on how to navigate these common problems are also plentiful.

So from our health guides to you, here are 8 simple tips to help manage stress and anxiety in under 5 minutes. But before we dive in, let’s take a closer look at what exactly stress and anxiety mean and how to know what you might be experiencing.

What’s the difference between stress and anxiety?

While we tend to label it as a negative feeling, broadly speaking, stress refers to how the body reacts in response to any kind of tension(1). Whether we realize it or not, stress can sometimes be a good thing — like when you’re in danger, and as a result of stress, you’re able to act quickly and get to safety.

But if you experience stress regularly, it can take a toll on your mental, emotional, and even physical health.

Similarly, anxiety also involves excessive worry and tension(2). But it’s different from stress in that, anxiousness may arise whether or not there is a stressor. More often than not, anxiety surfaces in response to internal triggers, like intrusive thoughts(3).

Given their similarities, symptoms of stress and anxiety can be hard to tell apart. Some overlapping signs include:

• Irritability

• Sleep problems, like insomnia

• Fatigue

• Muscle tension, including headaches, stomach pain, or pain without any explanation

• Lack of focus

Keep in mind that feeling anxious and having an anxiety disorder are different(4). If you’ve been experiencing stress, anxiousness, and other unpleasant emotions for a long period of time, it’s a good idea to reach out to a mental health professional. They can help you determine if you have an anxiety disorder and come up with a treatment plan to help reduce symptoms and their interference in your daily routine.

Effective strategies to reducing stress and anxiety

Stress and anxiety can be difficult, and even debilitating. At the same time, there is no shortage of techniques that can help curb their effects, even if you don’t have a lot of time to spare. We’ve pooled our top 8 tips together below. The best part? They’re free and only require a couple of minutes.

1. Write down your feelings

From improving cognitive function to social interactions, writing down your emotions can help you process them better, and serve as a healthy coping strategy(5). Simply describing what you’re feeling may help you accept them instead of judging them and help you navigate your next steps in a calmer frame of mind.

While many studies seem to show positive health outcomes of writing(6), some seem to indicate that writing about traumatic events may increase worry and anxiety(7). But more studies with larger sample sizes are needed to confirm writing as a tool to combat anxiety.

2. Name negative emotions

You might have heard this in the context of fear, which is closely linked to both stress and anxiety. In fact, stress and anxiety is often a result of a fear of an event or the future.

Giving your emotion a name can make it seem more human and approachable rather than a feeling to turn away from or block(8). Going a step further, and looking at fear, stress, or anxiety your ally, can help you clue into why these feelings might be coming up.

3. Listen to your favorite song(s)

Taking the time you need to feel your emotions is important — and though at times, that may mean choosing a playlist that reflects your current mood, listening to a song that uplifts or energizes you can help you shake off some of the worry. Just as research has shown classical music to have a calming effect, enabling people to focus on certain tasks, many studies show music therapy to be an effective tool in stress reduction(9).

4. Do a 2-minute breathing exercise

As effective as they are, meditation and mindfulness exercises can be difficult to incorporate into your routine, as they’re best done with time, a quiet space, and focus. The good news is, just a couple of minutes of deep breathing can be enough to shift your awareness from things that are causing you stress and anxiety to your breath.

The 4-7-8 method is one of many breathing exercises you can try(10). Inhale through your nose for four counts, hold your breath for 7 counts, and exhale from your mouth for 8 counts. Slow, controlled breathing activates the parasympathetic system, or the part of your body that helps it rest(11).

5. Go for a 5-minute walk

Outdoors in the fresh air is ideal for a walk, but if there are constraints, taking a break to take a quick lap wherever you are can get your blood moving and help you clear your mind(12). With work often being a source of stress for many, a simple habit like this can help boost productivity, while releasing endorphins, which are known to improve mood. Plus, you get a change of scene which is beneficial to help clear your mind.

6. Call up a loved one

Having a community to turn to — whether that’s friends, family, work colleagues, classmates, a recreational team, a faith-based group — is also an effective way to lower stress and anxiety(13). If meeting face-to-face is not an option, a phone or video call with a loved one can be uplifting. Whether you’re looking for advice or simply someone who can listen to you and support you, a quick call can be enough to blow off steam.

7. Recount your best success story

If your stress or anxiety is performance-related (i.e. work, sports, or otherwise), think of a past success, where you overcame a hurdle and achieved a goal you’re proud of. Write this down on a post-it or note card and keep it handy. This way, when you’re in a similar situation and need a confidence boost and a way to quell your fear, you can remind yourself of your capabilities.

Among many results, scientists found that people who seek positive memories had a lower spike in cortisol levels (stress hormone) and reported better mood(14).

8. Try a quick puzzle

Mini crossword, KenKen, Sudoko — there are many games available in newspapers, online, and on mobile apps that you can turn to for a healthy break. Not only that, but with the focus and attention needed to solve these puzzles, you’re less likely to think of troubling things. Even if these take long to complete, spending a few minutes on a game or puzzle can help you channel your focus away from stressors(15).

Other practices to provide long-term stress and anxiety relief

Remember, this isn’t an exhaustive list of tips (there may be other techniques that help you combat stress), and not every technique will work for everyone. And to know whether a particular strategy is helpful, you may need to be consistent with it before you notice any difference. In fact, while scientists have found strategies like yoga and mindfulness to be effective in helping people feel more relaxed and even experience more health benefits, larger studies and personalized approaches to stress reduction are needed(16).

That said, long-term lifestyle changes — like eating nutritious foods, exercising regularly, and getting enough (and restful!) sleep — goes a long way in improving your ability to handle and overcome stress, anxiety, and other unhelpful emotions and behaviors(17).

What to do if you’re constantly stressed or anxious

If you have tried out these tips and not seen any major difference, or find that you’re still in a state of constant stress or anxiety, it may be time to get help. And while finding the right care can be time-consuming and confusing, don’t forget that with Rightway, your health guide takes care of everything: from provider searching to appointment setting and beyond, we’ve got you covered.

Take the first step towards finding your calm and log in to your account to chat with a health guide today.

References

(1) MedlinePlus. (2022). Stress and your health.

(2) American Psychological Association. (2022). What’s the difference between stress and anxiety?.

(3) Harvard Business Review. (2021). Am I anxious or just stressed?.

(4) MedlinePlus. (2020). Anxiety.

(5) Tonarelli, A., et al. (2017). Expressive writing: a tool to help health workers — research project on the benefits of expressive writing. Acta Biomedica.

(6) CSRWire. (2020). Expressive writing is good for your mental health.

(7) Niles, A. N., et al. (2014). Effects of expressive writing on psychological and physical health: The moderating role of emotional expressivity. Anxiety Stress Coping.

(8) Lieberman, M. D., et al. (2011). Subjective responses to emotional stimuli during labeling, reappraisal, and distraction. American Psychological Association.

(9) De Witte, M., et al. (2020). Effects of music interventions on stress-related outcomes: A systematic review and two meta-analyses. Health Psychology Review.

(10) CNN Health. (2022). The 4-7-8 method that could help you sleep.

(11) Naik, G. S., et al. (2018). Effect of modified slow breathing exercise on perceived stress and basal cardiovascular parameters. International Journal of Yoga.

(12) American Heart Association. (2018). Spend time in nature to reduce stress and anxiety.

(13) Martino, J., et al. (2017). The connection prescription: Using the power of social interactions and the deep desire for connectedness to empower health and wellness. American Journal of Lifestyle Medicine.

(14) Speer, M. E., et al. (2017). Reminiscing about positive memories buffers acute stress responses. Nature Human Behavior.

(15) Forbes. (2020). Help workers combat stress and anxiety with games.

(16) Can, Y. S., et al. (2020). How to relax in stressful situations: A smart stress reduction system. Healthcare

(17) Health.gov. (2022). Manage stress