Let’s face it. Most of us get stressed at work. Sleeping more, exploring your hobbies and catching up with family and friends can be great stress busters, but not many of us have time to invest in these activities on a daily basis. So let’s take a look at 5 sure-fire methods to beat stress in less than 20 minutes.
Meditation is a great way to ease tension and shrug off work pressure. The UCLA Mindful Awareness Research Center offers quite a few meditations, the longest being 19 minutes. Isha Kriya is another quick meditation that takes 12 to 18 minutes once you get a hang of the simple instructions.
#2 Chants And Mantras
The U.S. Department of Veterans Affairs has found that chanting or listening to mantras can help prevent burn-out among stressed individuals. The Buddhist chants “Om Mani Padme Hum” and the Sanskrit chant “Guru Paduka Stotram” take less than 10 minutes to chant, and can also be played in the background while working.
Besides relieving stress, meditation has been shown to promote emotional well-being, increase productivity, and combat asthma, anxiety disorders and heart disease.
#3 Listening to Classical Music
Researchers from the United States and Europe have reported that classical music can help us recover much faster from stressful experiences. Listening to classical music while working also raises people’s moods and improves work satisfaction.
Classical music can also boost IQ scores by a few points, a result called the Mozart effect. Don’t get too excited though, because the effect wears off within 15 minutes.
#4 Drinking Green Tea
Green tea is a great option if you are looking for a relaxing drink. It doesn’t take more than 15 minutes to prepare and is chock-full of the amino acid L-theanine, known for its relaxing effects. It’s always best to choose a tea that’s low in caffeine because caffeine tends to increase your heart rate and metabolism. Though the helpful effects of L-theanine offset the activating properties of caffeine, lowering its intake makes green tea that much more effective at inducing relaxation and relieving stress.
#5 Have Some Dark Chocolate
Yes, you read it right! Chocolate, specifically the dark variety with over 70% cocoa content, can help you beat stress. Eating dark chocolate combats the stress hormone cortisol, and offers other health benefits such as lowered blood pressure and improved metabolism.
So the next time you’re at work and things are getting heated up, take a short break and use one of the above methods to relax and calm down.