Ways to calm stress in 5 minutes or less

9. Write it out

Writing out what you’re stressed about can help you focus your thoughts on the positive or ways to tackle the negative.

Write away the stress

  • Try the “so what?” exercise by asking yourself that question until it reveals something about yourself.
  • See if there are any exceptions to your concerns.
  • Keep a journal to track your changes and learnings.

Treat this method of writing it out as a way of taking notes without derailing your whole workday. Keep these notes on hand to check for patterns to see if there’s a deeper reason behind your stress.

10. Try 4-7-8 breathing

The 4-7-8 breathing method is a powerful trick that gives your body an extra boost of oxygen. Deep breathing is an effective way to reduce anxiety, stress, and depression.

To do this: Place the tip of your tongue against the roof of your mouth and keep it there the whole time.

One cycle of 4-7-8 breathing

  1. Part your lips slightly and exhale with a whooshing sound through your mouth.
  2. Close your lips and inhale silently through your nose. Count to 4 in your head.
  3. Hold your breath for 7 seconds.
  4. Exhale (with a whoosh sound) for 8 seconds.
  5. Practice this mindlessly to let your brain relax.
  6. Complete this cycle for four full breaths.



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