New Delhi: Stress can hit hard and fast. Sometimes, you just need relief in minutes, not hours. According to Dr Nitya Srivastava, Rehabilitation Psychologist (RCI), quick, focused actions can reset your mind and body. These techniques aren’t just about feeling calm—they’re backed by psychology and tailored for real results. This blog shares practical, psychologist-approved methods to lower stress levels effectively in just five minutes.
Feeling overwhelmed often makes it hard to think straight. Nitya advises that “Stress floods the mind with noise. Five minutes of mindful breathing clears that noise, offering clarity and calm.” Whether you’re at work or home, these expert-backed tips will help you regain control fast. Let’s explore the top ways to ease stress and restore balance—starting now.
A psychologist expert approved 5-minute stress relief techniques
1. Mindful breathing exercise
Focus fully on your breath. Breathe in slowly for four counts, hold for four, then exhale for six. Nitya says this stimulates your parasympathetic nervous system and reduces cortisol quickly.
2. Body scan awareness
Gently scan your body part by part. Notice tension without judgement. This awareness improves emotional regulation by aligning your mind with your physical state.
3. Grounding technique
Engage your senses—name five things you see, four you can touch, three you hear, two you smell, and one you taste. Dr Nitya explains this redirects racing thoughts and anchors you in the present.
4. Affirmations and Reframing
Repeat calming affirmations like “I am safe” or “This too shall pass.” Psychologically reframing your mindset lowers anxiety and strengthens resilience instantly.
5. Progressive muscle relaxation
Tense and relax muscle groups consciously from feet to head. This breaks the body’s stress-holding patterns and promotes deep relaxation.
6. Controlled visualisation
Visualise a peaceful, safe place. Create your ‘happy place’ in your mind. Dr Nitya emphasises the power of imagination to reduce stress hormones and evoke relaxation rapidly.
7. Brief movement or stretching
Simple stretches or light movement ease muscle tightness caused by stress. Movement increases blood flow, encourages endorphin release, and alleviates tension.
8. Focused journaling
Take a moment to write down your thoughts or worries. This process offloads mental clutter and helps organise emotions constructively.
Reducing stress in five minutes is possible with psychologically-informed techniques. Guided by Nitya Srivastava, these methods build resilience and calm in quick bursts. Make them part of your daily routine for better mental health. Remember, “Small mindful actions hold the power to shift your entire day.
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