30 most effective ways to reduce stress in 30 seconds

The quality of life is increasingly improved, so the pressure is also increasing. Here are some quick and effective ways to reduce stress in 30 seconds.

Stress is a feeling of tension or pressure on the psyche before the pressures of daily life. Sometimes life has so many things that make you feel pressured, pent-up and want to explode at any moment. If you always keep this negative psychological state, it will greatly affect your health as well as your daily life.

Consequences of prolonged stress

Although stress is a natural mechanism of the body, prolonged exposure to it can lead to a number of diseases such as:

• Depression, anxiety disorders, personality disorders.
• Some digestive diseases such as gastritis, colitis, irritable colon, ...
• Increased risk of heart disease, blood pressure, stroke.
• Menstrual disorders such as menstrual disorders , dysmenorrhea,...
• Skin and hair are also affected.

Tell you 30 ways to reduce stress in 30 seconds

You can apply one of the ways below to release the negative energy caused by stress, helping to quickly regain balance and calm mind.

Try smiling

One study found that trying to smile really does help relieve stress, even if it's a forced smile.

Laughter lowers levels of stress hormones like cortisol, epinephrine, dopamine, adrenaline ... It also helps increase endorphins and neurotransmitters.

Laughter increases the number of antibody-producing cells and enhances the effectiveness of others. All of this creates a stronger immune system, as well as less physical stress.

Sit up straight

Put your feet on the ground, look straight, keep your back straight, let your shoulder blades pull back into the correct position and down, relax your body, take a deep breath. You will feel much more comfortable and relaxed.

Sitting up straight makes the body more comfortable

Proper breathing technique

Take a deep breath into your abdomen for 4 seconds, hold the breath for 8 seconds, and exhale evenly for 4 seconds. Repeat until you feel calmer.

Self-massage

Lift your shoulders up towards your ears and drop down. Use your other hand to massage. Then, turn your neck around one more time and you've completed one of the ways to reduce stress in 30 seconds.

If you can ask someone to massage your shoulders, the effect will be even better!

Ask other people

This is also another great method to help you get rid of negative emotions for a few seconds. Send a quick message to a friend or ask the colleague sitting next to you a few questions.

Smell the flowers

Taking a moment to stop and smell a fragrant flower is also an effective way to relieve stress in 30 seconds. One study found that people who touch and smell the scent of plants and flowers experience less stress and anxiety.

Use the scent of essential oils

If you often experience stress, invest some money to choose to buy essential oils. Essential oils and scents like lavender and chamomile can help dispel positive emotions, bring peace of mind, and make it easier for the body to breathe deeply and longer, while calming the system. sympathetic nerve.

Apply a gentle skin cream

If you don't want to buy essential oils or essential oil diffusers, then you can apply a hand cream with a similar fragrance. This method is also very effective!

Drink tea instead of coffee

Coffee contains a lot of caffeine to help you increase your energy, but drinking too much can lead to an increase in stress hormones as a result. Therefore, tea should be used instead of coffee. Just have to prepare a packet of mint tea or chamomile tea, and you will have a cup of tea that is both delicious and stress-repelling quickly.

Tea and their scent have an effective stress reliever

Chewing gum

Some studies show that chewing gum can also help lower cortisol levels leading to reduced stress.

Do good work

According to research, doing good, giving acts can activate the parts of the brain associated with positive emotions, helping to revive your own sense of self and relieve stress.

Listen to light music

Soft music, classical music or the sound of waves will keep cortisol levels moderate and return to their original equilibrium.

Play with pets

Add pets to the list of stress-relieving therapies. According to research, pet owners have better heart rate and blood pressure. They also tend to react less intensely in stressful situations and are able to recover more quickly after facing pressure.

Straighten arms and legs

Stand up, stretch, stretch often. Just apply this remedy for a few minutes a day, you will reduce stress and anxiety more.

Leave the computer, the phone

The constant vibrating of your phone and incoming email messages puts your body into a combative state by triggering an outburst of adrenaline hormones. Therefore, try leaving your phone and computer for a while. You may miss a few texts, emails, but by the end of the day, your spirit will feel much more relaxed.

A kiss

A lovely way to relieve stress in 30 seconds is to kiss your partner or baby. A deep kiss is an extremely effective stress reliever for both men and women.

Squeeze a ball

Squeezing balls, spinners or any other tactile game can help you regain focus, detach from negative thoughts.

Doodling

When you feel as tight as a string, especially on stressful days at the office, doodle any random shapes on scratch paper, notebooks, etc.

Eat green food

One of the easiest and healthiest ways to reduce stress is to eat fruits and vegetables. According to research, people who eat more fruits and vegetables tend to have a happier and calmer mood.

Green foods help you stay calmer

Dance

We know that exercise and listening to music are effective ways to reduce stress. So combining two activities – dancing – will help you relieve stress quickly.

See pictures that make you happy

On the desk, you can put your favorite things, for example, photo frames, teddy bears, etc. have the effect of "charging the spirit". Looking at them can help you feel relaxed, relieved. Who can stress from looking at the best moments of their life?

Take 30 steps to relieve stress in 30 seconds

Walking around in the house or office for 30 seconds will help you temporarily forget the stress, the body is less tired.

Take a sip of water.

Lack of water can also make you stressed. Drinking a glass of cool or warm water will instantly refresh you.

Let's say "no"

Knowing how to say no is also a way to help you reduce the burden of work – one of the sources of stress.

Wash your face with cool water

You can wash your face with cool water or use mineral spray instead of washing your face, which is also a convenient and effective way for you to regain your composure immediately.

Eat chocolate

Chocolate has the effect of reducing stress, a chocolate bar also helps you recharge, avoid hypoglycemia.

Sing your favorite tune

If you work from home or in your own room, just singing out loud a few lines or chorus of your favorite song will make you much more satisfied.

Draw a stress management diagram

When you're in the middle of a mess and don't know how to get out, it's extremely easy to get stressed. By mapping out a solution, drawing a mind map, you will relieve the pressure on your brain and reduce the pressure on them.

Mind mapping will help you see problems more clearly and solve them satisfactorily

Reduce stress with exercises

Doing 15 squats, 15 push-ups, boxing, or doing a short boxing session (if you practice martial arts)… will be extremely effective ways to regain balance, thanks to your plunge into physical activities that will not help you to lose weight. Forget about stress and anxiety.

Close your eyes for 30 seconds to relieve stress

Tell yourself that everything will be okay. Close your eyes for a few seconds, breathe deeply, use mental strength, positive thoughts to dispel stress, you will feel a little better.

Above are effective ways to reduce stress in 30 seconds. Hopefully with the above useful information, readers can find for themselves the right method to relieve stress, fatigue and pressure in the most effective way.