How can I relieve stress quickly during a busy day?
Written by
Thomas Wilson
Reviewed by
Prof. William Dalton, Ph.D.Busy days create excessive stress. You may notice tension rising during meetings. Deadlines can elicit physical responses, such as rapid breathing. Finding quick stress relief is crucial. These techniques, which take less than five minutes, are immediately available to you anywhere. They will soon calm your nervous system, all without disrupting your day's schedule.
Deep Breathing
- Take five slow deep breaths through your nose
- Lowers heart rate 10-20 bpm within 60 seconds
- Triggers parasympathetic nervous system response
- Works during calls or before important tasks
Laughter Breaks
- Watch two-minute comedy clips on your phone
- Releases endorphins cutting cortisol 30% instantly
- Forced laughter becomes genuine quickly
- Use during bathroom breaks or lunch
Gum Chewing
- Chew mint gum for three minutes
- Reduces anxiety markers 18% immediately
- Rhythmic motion distracts from stressful thoughts
- Improves focus for complex tasks
Cold Water Therapy
- Drip cool water on wrists for 30 seconds
- Lowers core body temperature rapidly
- Cools pulse points calming fight-or-flight
- Use sink or water bottle anywhere
These methods are effective because they disrupt stress physiology. Deep breathing opposes shallow breathing and panic. Laughter releases muscle tension. Chewing relieves nervous energy. Cold water gently shocks the system. All create measurable biological effects within minutes.
Customize these for your routine. Keep comedy bookmarks handy, pack mint gum. Use the breathing technique on your commute. Set alarms if you need to. Consistency creates power. Every time you practice, your body learns to calm itself faster. Busy days become tolerable.
Detect signs of stress early through physical cues. Tightening shoulder muscles indicates it's time to start breathing. Racing thoughts indicate it is time to chew gum. If you feel an increase in body temperature, you may need hydrotherapy (water therapy). Find symptoms early. Preemptive action and recognizing symptoms early help prevent a severe panic attack, especially during a busy time.
Read the full article: 10 Effective Ways How Reduce Stress
