What is Stress, Exactly?
Here are seven quick, science-backed techniques for relieving stress in under 10 minutes:
1.Deep Breathing Exercises
Why it works: Deep breathing slows the heart rate and signals the brain to relax. It lowers cortisol, the stress hormone.
How to do it: Try the 4-7-8 technique: inhale for 4 seconds, hold for 7, and exhale for 8. Repeat a few times.
2.Progressive Muscle Relaxation (PMR)
Why it works: Tensing and relaxing each muscle group helps reduce physical tension and brings awareness to areas holding stress.
How to do it: Start at your toes, tense each muscle group for a few seconds, then release. Work your way up the body.
3.Mindful Meditation
Why it works: Practicing mindfulness helps the brain focus on the present moment, reducing anxiety and promoting calmness.
How to do it: Close your eyes and focus on your breathing, or observe your surroundings and sensations without judgment. 
4.Take a Quick Walk or Do Light Exercise
Why it works: Physical activity boosts endorphins, which are natural mood lifters, and can reduce stress hormones like cortisol.
How to do it: Take a brisk 5-10 minute walk, stretch, or do jumping jacks for a quick burst of movement.
5.Visualization
Why it works: Imagining a peaceful scene or outcome can reduce stress and improve mood.
How to do it: Close your eyes and visualize a relaxing place—like a beach or forest—or imagine yourself succeeding in a stressful task.
6.Practice Gratitude
Why it works: Focusing on positive aspects of life can shift attention away from stressors, increasing dopamine and serotonin.
How to do it: Write down or think of three things you’re grateful for, big or small.
7.Listen to Calming Music
Why it works: Calming music can lower blood pressure and heart rate, promoting relaxation.
How to do it: Choose soft or instrumental music, sit back, and let your mind rest.
Each of these methods is backed by research showing they can effectively lower stress levels in just a few minutes. Trying a mix of these strategies can help you find what works best for you!