{"id":209347,"date":"2025-10-13T07:55:22","date_gmt":"2025-10-13T07:55:22","guid":{"rendered":"https:\/\/www.newsbeep.com\/ca\/209347\/"},"modified":"2025-10-13T07:55:22","modified_gmt":"2025-10-13T07:55:22","slug":"6-habits-that-can-lower-stress-in-just-10-minutes-according-to-mental-health-experts","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ca\/209347\/","title":{"rendered":"6 Habits That Can Lower Stress in Just 10 Minutes, According to Mental Health Experts"},"content":{"rendered":"

Our habits are more than just the quirks and whims we\u2019ve developed over time: they\u2019re also a direct path to how we feel. And when we\u2019re feeling overwhelmed and under too much pressure, how we deal with our stress<\/a> matters, too. \u201cDestressing is the proactive, conscious process of identifying, challenging, and actively reversing the body\u2019s \u2018fight-or-flight\u2019 stress response,\u201d says Dr. Karim J. Torres Sanchez<\/a>, licensed clinical psychologist at LBee Health. \u201cIt is a targeted intervention aimed at reducing the presence and physiological effects of stress hormones and tension in the body and mind.\u201d The ultimate goal when stress comes our way is to shift the body\u2019s autonomic nervous system from its sympathetic state to its parasympathetic state\u2014aka going from feelings of stress to rest-and-digest mode.\n<\/p>\n

Truthfully, however, it doesn\u2019t feel so easy to lower your stress levels when everything feels like too much. That\u2019s why we asked mental health experts for six simple habits that can ease your stress hormones in just 10 minutes\u2014or less.\n<\/p>\n

Progressive Muscle Relaxation <\/p>\n

It\u2019s shocking how much stress lives in our bodies<\/a>, even when we don\u2019t realize it. So when you\u2019re feeling stressed out, your first move should be focused on relaxing the muscles: \u201cSit or lie down [and] begin with your hands or feet,\u201d Dr. Torres explains. \u201cTense a muscle group (e.g., your right hand, clenching your fist) as tightly as you comfortably can for five seconds. Focus intensely on the feeling of tension. Then, suddenly and completely release the tension for 10-15 seconds, noticing the warm, heavy, relaxed feeling. Systematically move through all major muscle groups (hands, arms, face, neck, shoulders, chest, stomach, buttocks, legs, feet).\u201d While this practice helps alleviate much of the physical stress we carry, it also brings you back to center\u2014a reminder that you\u2019re here, grounded, and dealing with your feelings.\n<\/p>\n

10-Minute Walk in Nature <\/p>\n

Going outside and getting fresh air<\/a> is a foolproof solution to feeling even the tiniest bit better. When you\u2019re stressed, \u201cput on your shoes and walk, preferably outdoors,\u201d Dr. Torres suggests. \u201cThe key is rhythmic, steady movement. As you walk, turn off or pocket your phone and practice mindful observation for at least 10 minutes. Notice the colors, the sounds, and the feeling of your feet on the ground. Pay attention to how your body moves and how your breath responds.\u201d To add even more intentionality to your practice, take note of the changing leaves, dogs on their evening stroll, or even a friendly face that smiles back at you.\n<\/p>\n

The Butterfly Hug <\/p>\n

This practice really does feel like a hug, on the inside and out. \u201cCross your arms over your chest, with the middle fingertip of each hand placed roughly below the opposite collarbone (or on your upper arms\/shoulders, whichever is more comfortable),\u201d Dr. Torres suggests. \u201cYou can let your other fingers fan out, and you can interlock your thumbs to form the ‘body’ of the butterfly.\u201d Once you\u2019re in place, close your eyes, lower your gaze, and begin taking slow and deep breaths. \u201cGently and slowly begin to alternate tapping your hands, left-right, left-right, like the slow flapping of a butterfly’s wings. Keep the rhythm even and soothing. Continue the tapping for 1 to 3 minutes, or until you feel calmer.\u201d\n<\/p>\n

Shaking It Out <\/p>\n

You\u2019ve probably realized by now that physicality plays a large role in destressing. Shaking it out is more than just a quick exercise: \u201cStress lives in the body, and sometimes you need to physically release it,\u201d says Kristin Anderson<\/a>, LCSW, licensed psychotherapist and founder of Madison Square Therapy. \u201cSet a timer for five to ten minutes and literally shake out your arms, legs, shoulders in whatever way feels right. You can dance around, jump up and down, or stretch out your body. It might feel silly, but this kind of movement helps your nervous system to discharge the excess energy held in the body when stressed. It can help bring you down from a fight-or-flight state more effectively than sitting still.\u201d\n<\/p>\n

Shifting the Story <\/p>\n

Beyond physicality, however, a mental shift<\/a> is also essential for destressing. \u201cA big part of stress comes from the narrative we\u2019re stuck in,\u201d Anderson says. \u201cSpend 10 minutes identifying what you’re telling yourself. Maybe it sounds something like \u2018I\u2019m failing,\u2019 or \u2018no one shows up for me,\u2019 or \u2018I\u2019m never going to catch up.\u2019 Once you\u2019ve gotten to the core narrative, ask yourself: \u2018What else could be true?\u2019 This reframe allows you to loosen the grip of a story that\u2019s making your nervous system work overtime.\u201d Maybe that means giving yourself credit for something you did that week, one moment when you felt strong and brave, or a simple self-reminder that nothing is permanent.\n<\/p>\n

Safe Place Guided Imagery <\/p>\n

If we have to live inside our minds forever, we might as well make it a nice place to be. For example, you might try \u201ca guided visualization technique<\/a> where you create a vivid mental image of a place where you feel completely calm, safe, and secure,\u201d Dr. Torres suggests. \u201cYou can mentally retreat to this place anytime you feel overwhelmed or distressed. This can be a real place you’ve visited (like a beach or a cozy room), a memory, or an entirely imaginary setting (like a secluded cabin or a secret garden).\u201d By engaging your senses\u2014like noticing what you see, hear, smell, touch, and taste\u2014you can ground yourself in a more pleasant experience than the one you\u2019re having right now.<\/p>\n","protected":false},"excerpt":{"rendered":"Our habits are more than just the quirks and whims we\u2019ve developed over time: they\u2019re also a direct…\n","protected":false},"author":2,"featured_media":209348,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[35],"tags":[49,48,84,393,394],"class_list":{"0":"post-209347","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-mental-health","8":"tag-ca","9":"tag-canada","10":"tag-health","11":"tag-mental-health","12":"tag-mentalhealth"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts\/209347","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/comments?post=209347"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts\/209347\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/media\/209348"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/media?parent=209347"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/categories?post=209347"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/tags?post=209347"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}