How can you quickly reduce stress during a busy day?

Sing! It activates your breath and vibrates your body. It releases hormones, endorphins and oxytocin, and it lowers cortisol levels. And if you can't sing, then hum! It will boost your immunity and stimulate nitric oxide in the body. Or work with the REST protocol: Relax, Exhale, Surrender, Trust @ how2rest.com

Stress can arise from many factors. Sometimes a change of scenery can be helpful or simply taking a break that involves a productive activity. (The activity should be productive and short-term allowing for a mental re-charge.) Another way to alleviate stress, especially if you are the stressor, is to practice positive self-talk...similar to a 'you can do it' attitude. Lastly, if someone else is causing you stress, excuse yourself and ask them to leave or you leave. You'll likely find that simply taking control of the situation will feel like a heavy burden has been lifted off your shoulder.

80-90% of the vagus nerve (the nerve primarily responsible for the relaxation response) communicates body-to-brain, meaning that physiological actions are generally more effective than trying to think your way into relaxation. One of the quickest ways to stimulate this nerve is to slow down the breathing rate to approximately 6 breaths per minute. This can take the form of a 5-second inhale followed by a 5-second exhale, or a 4-second inhale followed by a 6-second exhale. Breathing should be 100% nasal (both inhale and exhale), as oral exhales allow excessive expulsion of carbon dioxide. This loss of CO2 typically results in slight blood alkalosis, constricting blood flow and interfering with oxygen delivery to the brain.

Get up from your surroundings. Take a walk to a pause or rest area. Sit down and focus on your breathing excercises. Your new surroundings may make you feel better.

Moving is a stress reliever. Get up and take a walk. You may get some water at the water cooler, just a little walk will make you feel better.

Drawing from my experience and research, I strongly advocate for the practice of gratitude as a cornerstone in managing daily stress. Embracing gratitude is not about overlooking challenges. It's about maintaining a balanced perspective that acknowledges the positives amidst the difficulties. For example, in the midst of a busy day, set reminders to pause and acknowledge something positive. It could be during a brief break or before a significant meeting. This practice helps disrupt continuous stress and will significantly enhance your attitude, relationships, and overall well-being.

Take a quick nap! The restorative values of sleep have been proven- resting 20 minutes will boost mood, judgement & productivity… grab a few zzz’s for a better second half of the day!!

When I notice the first hint of overwhelm I will take myself away from my desk and, if I am at home, lie down, read a book. If in the office it could be just to walk around, ideally get some contact with nature. After just five minutes I'll notice my nervous system has settled and I can engage fully with my work again.