9 ways to Reduce anxiety in under 15 minutes

Anxiety relief and stress management doesn’t have to be a huge

time commitment. Dedicating just a little bit of your time during the day is a great way to keep yourself healthy and reduce and manage your anxiety. Here’s nine different methods to help reduce stress in

under 15 minutes.

Exercise Exercise is the most commonly suggested method for stress relief, but that’s probably because it’s been proven to work, time and time again. Even if you don’t usually exercise, setting aside just 15 minutes for stretches, yoga poses, or a quick walk or run is still one of the most effective methods of stress relief.

Participate in Small, repetitive Activities Studies have shown that simple, repetitive activities work well at

reducing stress. This can be anything from cleaning (vacuuming,

washing dishes, or wiping windows) to doodling, to knitting.

Some even enact this by reciting a personal mantra. The key is

repetitive physical or mental motions which help your mind

focus on an activity that isn’t just stressing out.

Drink Herbal Teas Drinking a cup of herbal tea is a proven way to reduce anxiety naturally: teas can relax the nervous system, ease muscle tension, promote good sleep, calm indigestion, reduce headaches, and act as a natural sedative. It only takes five minutes for tea to steep, so you can spend the next 10 relaxing with your chosen brew.

The best herbal teas for relaxation include: • Valerian Root • Chamomile • Kava • Passionflower • Green Tea

Embrace and Release

Your Feelings This may include daily journaling, or talking to someone close to

you about your feelings. While dwelling too much on your anxiety is never a good idea, taking a few minutes to talk to someone you

trust about your anxiety and how you’re dealing with it can be great for reducing stress, by allowing you to confront and

understand your feelings.

Deep Breathing Techniques Deep breathing techniques are a central part of yoga and help with panic attacks, but they can also be utilized at any time to reduce everyday anxiety, or even help you go to sleep. There’s tons of different techniques out there, so try a couple out and figure out which works best for you.

Plan for tomorrow Spending your fifteen minutes getting organized is a great way to reduce anxiety. Making a to-do list, cleaning up, or getting ready for tomorrow doesn’t just reduces stress by

letting you focus on an activity which makes you feel productive. It also reduces what you have to do tomorrow

morning, making you feel more in control and setting a stress-free tone for the rest of the day.

Listen to Calming Music

Several studies have found that all it takes to release stress is putting on some meditative, calming music.

Slow paced, positive, and relaxing music goes far to put your mind in the same state.

Mindfulness Meditation

Mindfulness meditation is easy to learn, and involve a low time commitment. It’s about being aware of yourself “now”: focusing intently on your senses, breathing patterns, and body, and letting go of worries which involve the past and future.

1 Short, simple meditation sessions

Sensory Stimulation

When you’re having a particularly bad bout of anxiety, dwelling too much on your stressful

thoughts isn’t going to help you relieve this stress. Activities you enjoy which engage your mind and draw your focus are good for taking your mind off your anxiety and helping you cope. This could be

watching a movie, reading a book, walking to a new place, playing a game, or even just calling up a

friend to catch up.