3 ways to relieve stress in 30 seconds or less

3 ways to relieve stress in 30 seconds or less

Nobody wants to live a life where little things like the wifi cutting out sends them into a tailspin. Yet when stress builds up, even something as small and temporary as that can send us over the edge. In most stressful situations, it’s not appropriate to initiate a 30-minute yoga session. So the next time you find yourself in a setting where your anxiety level is on the rise, try one of these 3 ways to relieve stress in 30 seconds or less.

1. Take square breaths

Sometimes called “box breathing”, this is a specific way of controlling your breath while bringing your mind into the present. I find this technique especially helpful when I’m driving in heavy traffic or an unfamiliar area and notice my anxiety climbing. It naturally relieves stress, sending a wave of calm through the body.

First, relax your shoulders and close your eyes (if it’s safe to do so). Then exhale, perhaps a little more deeply than usual. When you’re ready…

  • Step 1 ➝ Inhale to the count of 4
  • Step 2 ➝ Hold your breath in to the count of 4
  • Step 3 ➝ Exhale to the count of 4
  • Step 4 ➝ Hold the exhale to the count of 4

Repeat this exercise 3-4 more times or until you feel your stress or anxiety subside

2. Grab an object

Remember a couple decades ago when everyone was using stress balls? You don’t see them much anymore, but they (and other objects) are an excellent tool to relieve stress.

“Stress creates tension in the body that needs to be physically released. … A stress ball releases some kind of energy—it also induces you to relax. Squeezing a stress ball can also relieve arthritis and strengthen muscles in the wrist and hands.”

The American Institute of Stress, Dr. David Posen, Stress Expert

Stress balls aren’t the only option, of course. You can try manipulating anything physically stimulating – a worry stone, a fidget spinner, calm strips, or any regular household item will do the trick.

My favorite objects for this is – no surprise – crystals! I keep a small piece of shiny, smooth hematite in my car console where it’s easy to grab when I feel stressed on the road (which is a lot!). I often carry one with me in my pocket, ready for action when needed. I also have a nice little collection of stress-reducing crystal jewelry.

Some powerful stress-reducing crystals are hematite, selenite, angelite, clear quartz, smoky quartz, blue calcite, and larimar. But the VERY best crystal for you to use to reduce stress is the one that you are drawn to for this purpose (use your intuition).

It doesn’t matter what form, shape, or size you use, either. Polished, tumbled, cut, or rough; large, medium, or small; palm stones, spheres, eggs, clusters, points – any one of these would be an excellent choice. I even have crystals in shapes like a horse (my spirit animal), a buddha, a sea star, and an angel.

3. Affirm

You probably know by now that I’m a big believer in using affirmations for manifesting. But they can also be a highly effective tool for reducing stress. Remember, affirmations should be positive and in the present tense. Create your own, or use one of these suggestions:

  • All is well.
  • I am in control of my emotions.
  • This too, shall pass.
  • I am loved, loving, and lovable. (Credit: Louise Hay)

Simply take a deep breath, speak your chosen affirmation (out loud if you’re comfortable) and while you’re saying it, really lean in to its meaning. There is truth to every one of the above affirmations, and they will be relevant in any stressful situation.

3 ways to relieve stress in 30 seconds or less

Though you can’t do it effectively in under 30 seconds, hypnosis has also been proven to be a highly effective method for reducing anxiety and reactions to stress. If you’re interested in learning more, schedule a free, no-obligation consultation video call. We’ll chat about your goals and discuss a plan of action for you.