How to relieve stress quickly (in 10 minutes or less)
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Explore what stress is, including the impact of cortisol, and why it's important to reduce it. Plus, how to relieve stress quickly with 10 ways to find calm.
Stress impacts nearly everyone, and can be caused by any number of things, including the pressure of deadlines, personal challenges, or just the hustle of daily life.
Stress can manifest in many ways, including feeling anxious, tired, or even sick. This reaction is normal and is our body's way of preparing us to handle difficult situations. However, too much stress can affect our health and happiness. The good news is that there are quick, simple ways to calm stress to help us feel better.
What is stress?
Stress is defined as a state of worry or emotional tension in response to a difficult situation. In a stressful moment your body releases cortisol, also known as the stress hormone, which is helpful in short bursts as it gives you the energy to respond to challenges. For example, if you need to dodge a baseball flying through the air, cortisol helps your body spring into action.
However, if you're constantly stressed and always have high levels of cortisol, it can wear you down and affect your health. High cortisol levels over long periods can lead to problems like trouble sleeping, weight gain, and even issues with your heart and blood sugar. When you learn ways to calm stress and keep your body's alarm system under control, you're helping protect your long term health.
10 quick tips to calm stress
It's essential to know how to reduce stress whenever it arises, helping you interrupt the stress response, lower cortisol levels, and shift from a state of tension to relaxation. Bringing stress management strategies into your daily routine can contribute to your overall wellbeing.
1. Listen to calming music
Calming music can slow down your heart rate, lower blood pressure, and decrease cortisol levels. Find music types that resonate with you to bring a sense of peace.
💙 Let the melodic notes of the harp melt away the stress from your day by listening to Relaxing Harp for Stress Relief.
2. Practice deep breathing
When we’re stressed, our breath becomes shallow and rapid. Consciously slow and deepen your breaths to activate the body's relaxation response. Techniques like diaphragmatic breathing, the 4–7–8 method, or box breathing can be especially effective in calming the nervous system.
💙 When stress becomes overwhelming, take a moment to Catch Your Breath to find calm.
3. Visualize a peaceful scene
Imagining a calm and peaceful place can reduce feelings of stress because your body often responds as it would if you were actually there. The more vividly you can imagine the scene, the more you can distract your mind from stressors and engage your senses in relaxation.
4. Savor a piece of dark chocolate
Dark chocolate contains compounds that can trigger the brain to reduce stress hormones. Choose a small piece of high-quality dark chocolate to enjoy its stress-reducing benefits without overindulging.
5. Use aromatherapy
Essential oils like lavender, sandalwood, or eucalyptus can reduce stress and promote relaxation. Whether you use a diffuser, scented candles, or apply oils directly, the right fragrance can provide a sense of calm.
6. Enjoy a warm bath
Warm water can soothe muscle tension and promote relaxation, helping increase blood flow and relax the body, offering a physical and mental break from stress.
7. Engage in a quick physical activity
Physical movement may release the body's natural stress relievers. A brief walk, yoga stretches, or a quick set of jumping jacks can help clear your mind and reduce stress levels.
💙 Get moving with Mel Mah in this guided movement sequence perfect for Releasing Stress.
8. Sip herbal tea
Chamomile, green tea, or peppermint tea can have a calming effect on the nervous system. Take a few minutes to brew and enjoy a cup of herbal tea as a calming ritual that offers a break from stress.
9. Pet an animal
Enjoying pets can decrease levels of cortisol and increase the production of oxytocin, a hormone associated with happiness and relaxation. Spending time playing with a pet can be a joyful and effective way to reduce stress and boost mental health.
10. Write in a journal
Putting your thoughts and feelings on paper can offer a release from mental clutter and stress. Journaling can provide clarity, allow you to express emotions, and identify and manage stressors.
What is cortisol? The science behind stress
Cortisol is a hormone that’s produced to help your body deal with stressful situations, but it's also involved in many other important functions, like regulating metabolism, reducing inflammation, and helping with memory formulation.
When you're faced with a stressful situation, your body releases cortisol as part of its fight or flight response to help you either confront or escape danger — even if the perceived danger is just a tight deadline or a busy schedule.
Cortisol helps by releasing glucose (sugar) into your bloodstream to give you an energy boost. It also helps your brain use that glucose more effectively and limits nonessential functions, like your digestive or reproductive systems.
Effects of high cortisol levels
While some cortisol is important, chronic stress can lead to persistently high levels of cortisol, which can have detrimental effects on your health, including:
Impaired cognitive performance: High cortisol levels may affect your memory, concentration, and ability to learn new information.
Lower immune function: Over time, elevated cortisol may weaken your immune system, making you more susceptible to infections.
Increased weight gain: Cortisol may increase appetite and signal the body to shift metabolism to storing fat, particularly around the abdomen.
Higher risk of chronic diseases: Persistent high cortisol levels have been linked to increased risks of heart disease, high blood pressure, diabetes, and other health conditions.
Mental health issues: Chronic stress and high cortisol levels may cause and exacerbate mental health struggles such as anxiety and depression.
Balancing cortisol levels
You can help keep your cortisol levels in check with stress management techniques. By doing so, you can feel better in the short term and support your long-term health.
What causes stress?
Understanding the causes of stress is vital for managing it effectively. The events or conditions that trigger a stress response can vary greatly from person to person and can be external or internal.
External causes of stress
Stressors we feel we can't control include:
Work and career pressure: Job demands, tight deadlines, challenging relationships with colleagues, or job insecurity
Relationship issues: Conflicts with partners, family members, or friends and feelings of loneliness or isolation
Financial problems: Concerns about money, debt, and financial security
Life changes: Major life events, even positive ones, such as moving to a new city, changing jobs, or divorce
Environmental factors: Noise, overcrowding, and a fast-paced environment
Internal causes of stress
These are stressors that come from within. They’re often related to how we think or what we believe about ourselves and the world, including:
Pessimistic outlook: A habit of thinking negatively that influences how we perceive and react to challenges
Perfectionism: Striving for perfection in everything
Lack of flexibility: Difficulty adapting to new situations
Unrealistic expectations: Expecting more than what’s practical from ourselves or others
Negative self-talk: Harsh criticism of ourselves, affecting our self-esteem and overall mental health
Recognizing your stress triggers
Identifying your specific stressors can empower you to better manage your stress. This involves being mindful of how you react to various situations and acknowledging the feelings and thoughts that accompany stressful events. By understanding what triggers your stress, you can plan for these situations or modify your mindset to reduce their impact.
10 lifestyle changes to help reduce cortisol and stress
Managing cortisol levels and stress is important for overall health and wellbeing. While we can't eliminate stress entirely, we can adopt lifestyle changes to help lessen its impact.
1. Regular exercise
Physical activity can help combat stress by releasing feel good hormones, which can improve your mood and reduce feelings of stress. Take a daily walk or do a short yoga session to feel the benefits.
2. Balanced diet
Enjoy a diet rich in whole foods, such as fruits, vegetables, whole grains, and lean proteins to help regulate cortisol levels. Limit intake of sugar, caffeine, and processed foods which can exacerbate stress.
💙 Along with adopting a balanced diet, dive into the benefits of Mindful Eating with Michelle May, MD.
3. Adequate sleep
Aim for seven to nine hours of quality sleep each night. Establish a relaxing bedtime routine and go to bed and wake up at the same time each day to regulate your sleep cycle.
💙 Release tension and Soften Into Sleep with the help of this guided sleep meditation during your bedtime routine.
4. Mindfulness and meditation
Be present in the moment and accept it without judgment. Practice meditation, deep breathing exercises, or mindful eating to help reduce stress and cortisol levels.
💙 Embrace Moving Through Stress in this short guided meditation to release tension when it arises.
5. Time outdoors
Connect with nature to calm your mind and body. Sunlight and fresh air can boost your mood and reduce cortisol levels, so stroll in the park, try gardening, or just sit outside.
6. Social connections
Connect with friends, family, or support groups for emotional support and to reduce feelings of isolation.
7. Developing hobbies
Engage in activities you enjoy to distract from stressors, provide a sense of accomplishment, and bring joy, all of which can help reduce stress.
8. Practicing gratitude
Focus on the positive aspects of your life to help shift your mindset from stress to gratitude. Keep a gratitude journal or simply reflect on what you're thankful for each day to enhance your mood.
💙 Allow appreciation to grow and thrive with Tamara Levitt’s 7 Days of Gratitude.
9. Effective time management
Set boundaries and learn to say no to additional responsibilities when you're already busy. This can help you avoid overwhelm and focus on productivity.
10. Seeking professional help
Talk to a counselor or therapist for strategies to manage stress and address underlying issues that may contribute to high cortisol levels.
How to relieve stress quickly FAQ
How can I tell if my stress levels are too high?
You can tell if your stress levels are too high if you're experiencing abnormal physical, emotional, or behavioral symptoms.
Physical: You might feel headaches, fatigue, or stomach issues.
Emotionally: You could feel anxious, irritable, or depressed.
Behaviorally: You might notice changes like eating more or less than usual, sleeping too much or too little, or withdrawing from social activities.
What are some signs that I need to take immediate action to reduce stress?
If you're experiencing severe symptoms — panic attacks, chronic insomnia, or intense physical pain — or if you’re relying on unhealthy coping mechanisms like excessive drinking or substance abuse due to your stress, it's important to take immediate action and seek help. When stress starts to significantly impact your relationships, work, or health, address it right away.
How does sleep affect stress levels, and can improving sleep quality reduce stress?
High stress can lead to poor sleep, which can increase stress. When you don't get enough sleep, your body produces more stress hormones, which can make you feel more anxious and less able to handle stress. Improving sleep quality can reduce stress by lowering cortisol levels and helping your body recover and restore itself. Establish a regular sleep schedule, creating a relaxing bedtime routine, and ensure your sleeping environment is comfortable to help improve sleep quality.
How often should I practice stress relief techniques for the best results?
The frequency of stress relief techniques can vary based on your personal needs. Some activities, like deep breathing or mindfulness, can be practiced daily or even multiple times a day. Others, like exercising or social activities, might be done a few times a week. Regularly practicing calming techniques can help you manage stress more effectively and maintain lower stress levels over time.
What should I do if common stress relief techniques don't work for me?
If common techniques aren't working, you may consider speaking with a mental health professional for guidance tailored to your specific needs.
Calm your mind. Change your life.
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