Five Easy Ways to Reduce Stress in Just Minutes

Stress affects everyone from all backgrounds, and over the long-term it can harm your health. Left unchecked, stress can trigger migraines and contribute to chronic pain. April is Stress Awareness Month, a time when health care providers join forces to raise awareness about the negative impact of chronic stress.

Dr. Ravinder Singh and the rest of our team at Premier Neurology Medical Group want you to know there are steps you can take to manage stress -- and it doesn’t even require a lot of time. Check out these five easy ways to bring stress down in minutes.

1. Practice focused breathing

Whether you receive bad news at work or are juggling errands at home, stress sets off a chain of physiological reactions that you can counter if you know how. Controlling your breathing is one of the best ways to buffer stress. Focused breathing slows mental activity, lowers blood pressure, and reduces stress sensations in the body. 

This focused breathing technique can help you slash stress and center yourself:

You can try this exercise breathing in through your nose and out through your mouth, too.

2. Use aromatherapy

Inhaling calming essential oils rapidly soothes stress. Adding just a few drops of essential oil to an oil diffuser can combat stress and boost psychological health. Oils with stress-busting properties include:

You can just open the essential oil bottle and gently sniff the oil for soothing aromatherapy, too.

3. Practice yoga

Yoga is proven to reduce stress and benefit your overall well-being. This practice involves mindfulness, breath control, and holding specific body postures. It improves strength, flexibility, and awareness, all while lowering stress, boosting mood, and lowering blood pressure. 

It’s easier than ever to practice yoga today. Whether you take a class at your local yoga studio or follow along with a video on your computer or smartphone, yoga is extremely accessible. 

What’s more, yoga provides both immediate and long-term benefits. When you practice yoga, you reap the immediate benefits of lowering stress and anxiety levels. Over the long term, practicing yoga protects against depression and lowers the risk for chronic diseases.

4. Take a stroll outdoors

You spend much more time indoors than your ancestors. Spending time in nature by taking a stroll outdoors can have a profound impact on your overall well-being. Fresh air, plants, sunshine, and elements of nature boost levels of feel-good brain chemicals and lower stress hormones. 

Nature therapy also boosts endorphins to provide pain relief. Even a short stroll outside for 10 minutes can fight stress. Next time you feel your stress levels rising, take a walk in the fresh air.

5. Write out your thoughts

There’s a saying that thoughts come before feelings, and it’s true that your thoughts play a key role in the stress you feel. Thoughts pass through our minds constantly throughout any given day. Your mind and body operate a two-way mode of communication with each influencing the other. 

Your thoughts can set off a cascade of stress reactions within the body and that reaction can in turn impact your thoughts. Writing your thoughts in a journal serves as an emotional release. It enables you to clear your mind and aids in processing the factors that are causing your stress. Try journaling daily to get in touch with your thoughts and feelings and reduce stress.

We’re committed to helping you feel and function better. For the latest advances in pain management, call our office in Beverly Hills, California, to schedule your appointment or use our convenient online booking form.

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