With busy schedules and stressful times, it is essential to incorporate quick, on-the-go stress busters to keep your mind sharp and your body relaxed. Here are five easy, actionable techniques you can practice between appointments or while in transit to reduce stress to stay on top of your game. You can even do most of these in your car while waiting for a client.
1. Deep Breathing Exercises
One of the most effective ways to lower stress instantly is to practice deep breathing exercises. It is such a simple thing that many people underestimate it, but deep breathing can significantly improve your concentration and overall mood. By taking just a few moments to focus on your breath, you can activate the body’s relaxation response.
Technique:
Find a quiet moment, even if it’s just while waiting for your next appointment. Sit up straight, close your eyes if you can, and take a slow, deep breath in through your nose, for a count of six seconds. Hold it for six seconds, and then exhale slowly through your mouth for six seconds. If you struggle at any time, top, and try with a shorter count. Repeat for about a minute or two. This increases oxygen flow, reduces tension, and brings your focus back to the present moment. Breathing exercises can also lower heart rate and decrease the production of stress hormones, leading to immediate relief.
2. Mini Mindfulness Breaks
Mindfulness is a powerful tool for stress reduction. With constant distractions and multiple worries, a mini mindfulness break can help reset your mental state and improve your decision-making skills.
Technique:
Whether you’re in your car or sitting in a waiting area, take a minute to observe your surroundings without judgment. Focus on one sensory detail at a time: the sound of traffic, the feel of the steering wheel, or even the scent of your morning coffee. This mindful practice creates a mental pause, allowing your brain to take a break from constant stress stimuli. Even a one-minute break can help clear mental clutter, so you can return to work with renewed clarity and energy.
3. Quick Stretching Routines
Sitting or standing for long periods without movement is not only hard on the body but also leads to a buildup of tension. Quick stretching routines help release physical tension and improve blood circulation, which in turn supports mental clarity. While professionals may feel embarrassed to do more noticeable stretches in public, there are some discreet ones that can still bring benefits.
Technique:
Either standing up or setting up straight, roll your shoulders forward and backward to release neck tension. Reach both arms overhead and stretch out, then slowly bend to each side to open up your torso. A simple two- to three-minute routine focusing on major muscle groups can help reduce stiffness and improve your overall energy levels.
4. Progressive Muscle Relaxation (PMR)
When stress becomes overwhelming, it often manifests physically. Progressive muscle relaxation (PMR) is a method that involves systematically tensing and then relaxing muscle groups, helping you identify and then release physical tension.
Technique:
While sitting comfortably, clench your fists tightly for about five seconds, then release the tension and notice the sensation of relaxation. Gradually work your way up through your arms, shoulders, neck, and legs. Over time, PMR can become a valuable tool to reduce chronic stress and improve overall relaxation.
5. Using Movement as a Reset Button
Movement is a natural stress reliever. Even a short burst of activity can improve your mood and increase your focus.
Technique:
Consider taking a brisk three- to five-minute walk while waiting between appointments or when you are on a lunch break. The goal is not to break a sweat but to engage your body, boost your endorphin levels, and clear your mind. The key is consistency; integrating small bouts of movement into your day can significantly reduce feelings of being overwhelmed and keep you mentally sharp. A short walk outside also has the benefit of exposing yourself to fresh air and natural light to boost your mood.
Bringing It All Together
Make it a goal to try each of these techniques, and determine which ones work best for you personally. Short sessions done frequently and regularly offer the best results. Fortunately, these methods can be done virtually anywhere, making it easy to incorporate them into your day.
By prioritizing these small acts of self-care, you not only reduce your own stress levels but also enhance your ability to connect with clients and make thoughtful decisions, staying calm and centred.
