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Some quick techniques for managing stress even with seconds to spare.
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Learn how to harness aromas, emotional awareness, journaling and breathing to relax.
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Although running is effective, these hacks offer an immediate alternative.
Imagine you’ve got just one minute before walking into a meeting that’s had you on edge for days. There’s no time for a long meditation, a walk, or a run. How can you calm yourself down fast? The good news is there are techniques you can use on the spot—some in as little as 30 seconds. Here are a few quick methods to relax and regain focus.
Break the cycle of fear with scent
When we’re stressed, our bodies enter “fight or flight” mode, where the amygdala, the brain’s fear center, takes over. One way to quickly interrupt this cycle is through scent—a powerful but often overlooked tool for calming anxiety. Biopsychologists like Mary Poffenroth recommend using a strong essential oil, like tea tree or peppermint, under the nose. The sharp scent can “reset” the amygdala, snapping it out of fear mode. Think of it like a quick mental reset, ideal for the moments just before a presentation or important call.
Make an emotional check-In
Being aware of your emotions can be a surprisingly effective stress reliever. Former FBI agent Errol Doebler suggests jotting down your emotions a few times a day to create a sort of “emotion diary.” This lets you spot patterns you might miss otherwise, like consistent irritation at certain times of day. Recognizing these patterns can help you respond with more balance and avoid being blindsided by stress.
Write down what’s bothering you
When your mind is spinning with stress, taking a minute to write things down can bring a sense of order. Writing lets you offload worries from your mind, often shrinking them down to size. Chris Mosunic, a wellness expert with the Calm app, explains that journaling can “slow down the tape running in our minds.” Even a quick list or single sentence can help you let go of what’s cluttering your mind. It won’t solve everything, but it has a therapeutic effect.
Try square breathing
Breathing is one of the fastest ways to calm down, and square breathing (or “box breathing”) is especially simple and effective. It involves four steps: inhale for five seconds, hold for five, exhale for five, and hold for five. This exercise helps shift your nervous system from “fight” to “rest” mode, a quick switch from “emergency” to “relaxation.” If you’re down to just 30 seconds, this technique is a great way to regain your balance.
What if you don’t have time for a run?
Running is one of the best ways to relieve stress, but when time is tight, these techniques can be lifesavers, offering a quick mental break without leaving your desk.
A small change in mindset
Unfortunately, stressors aren’t going to disappear (if only!), but you can change how you deal with them. The pressures of daily life won’t vanish, but you can learn to manage them better. Think of these techniques as mini-breaks to help you stay grounded. Try one or more the next time stress creeps in—even 30 seconds can make a big difference between feeling overwhelmed and regaining balance.
(Via Fast Company)