From 1 Minute to 10: Powerful Tools to De-Stress Anytime, Anywhere

Chronic stress depletes energy and focus. Too many of us are trying to live “our best lives” operating in this state.

We’re in June – shock horror 

If you want to make it through to Christmas without falling in a heap, here are some stress busting techniques you can use anytime, whether you have 1 minute, 5 minutes, or even 10 minutes to spare.

Quick Stress Busters (1 Minute):

  • Deep Breaths: Take 5 slow, deep breaths, focusing on your belly rising and falling. This simple act calms your nervous system and promotes relaxation. Try and make your exhale a count or two longer than your inhale.
  • Gratitude Shift: Take a moment to name 3 things you’re grateful for. Gratitude instantly boosts your mood and combats stress hormones.
  • Mindful Moment: Focus on your senses. Name 5 things you see, 4 things you hear, 3 things you smell, 2 things you touch, and 1 thing you taste. Grounding yourself in the present moment eases anxiety.

Mini Mindfulness (5 Minutes):

  • Progressive Muscle Relaxation: Tense and release different muscle groups in your body, starting with your toes and working your way up. This releases physical tension and promotes relaxation.
  • Guided Meditation: Take a few minutes with a guided meditation app. Focus on calming imagery or soothing sounds to quiet your mind and reduce stress. The Insight Timer app is a great one to use for this.
  • Nature Connection: Step outside for a quick breath of fresh air and a dose of nature – put your bare feet on the ground if you can. Even a few minutes can lower cortisol levels and improve mood.

Rejuvenation Break (10 Minutes):

  • Yoga Flow: Gentle yoga stretches combined with deep breathing can melt away stress and improve focus. Plenty of online resources offer quick yoga routines for beginners like Yoga with Adriene.
  • Journaling: Write down your worries and frustrations. This “brain dump” can clear your mind and create space for more positive thoughts.
  • Creative Outlet: Engage in a creative activity you enjoy, like painting, drawing, dancing or music. Creative expression is a powerful stress reliever.

Small steps make a difference. Integrate some of these stress-busting techniques into your day to help you move through the second half of the year without burning out!

The 2024 series of Flourishing Connections Circles begin next week. I’d love to invite you to join me in taking time out – on just one evening, once a month – to nourish the connection you have with yourself allowing you to flourish.

By investing in the entire series, not only do you unlock a 25% discount, you also experience the magic of building relationships over time and enjoying the journey the 6 circles will take you on.

Click here for all the info and to buy your tickets:

Flourishing Connections Circles

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