Go Stress-Free In Just 60 Seconds!

Truworth Wellness

Aug 10, 2023 • 6 min read

Life can be like a fast-paced race, especially at work. The constant demands and deadlines can make us feel like we're on a never-ending rollercoaster. But here's the good news: finding moments of calm and managing stress doesn't have to be a distant dream.

With the help of corporate wellness programs, Employee Assistance Programs (EAP), and On-site Patient Department (OPD) wellness initiatives, you can learn 11 super easy stress-busting tricks that won't eat up your precious time.

Are you ready to discover the art of finding inner peace in just 60 seconds? Let's dive in!

1. Deep Breaths: Inhale the Calm

Stress often leads us to take shallow breaths, which can make everything feel even more overwhelming. Let's flip the script with deep breaths:

Breathe in slowly through your nose for four counts. Feel your lungs fill up.
Hold the breath gently for another four counts. Let the calm settle in.
Exhale slowly through your mouth for six counts. Feel the stress leaving your body.
Repeat this process three times, and notice how your body and mind respond to the soothing rhythm of your breath.

Also Check: Are You Missing Out On The Signs Of Stress?

2. Stretch Break: Loosen Up, Warrior

Stress can make your muscles tense up, leaving you feeling like a tightly wound spring. Give stress a run for its money with a quick desk stretch session:

Stretch your arms high above your head, reaching for the sky. Feel the stretch in your entire body.
Gently tilt your head to the left and then to the right, releasing the tension in your neck.
Roll your shoulders forward and backward in big circles. Let go of the stiffness in your upper body.

3. Mindful Minute: Be Here, Right Now

Stress loves to pull your mind in a million different directions, making it hard to focus on anything else. That's where a mindful minute comes in handy:

Close your eyes and take a moment to simply breathe. Let go of any expectations.
Focus your attention on the sensation of your breath. Notice the rise and fall of your chest or the feeling of air passing through your nostrils.
If thoughts pop up – and they will – don't worry. Just acknowledge them without judgment and gently bring your attention back to your breath.

4. Nature Escape: Desk Safari

Nature has a way of soothing our frayed nerves and calming our minds. Bring a touch of the outdoors to your workspace:

Keep a picture of a serene natural scene on your desk – it could be a beach, a forest, or a sunset.
When you're feeling stressed, take a one-minute "desk safari." Allow your imagination to transport you to that tranquil place. Breathe in the fresh air and feel the relaxation wash over you.

5. Laughter Magic: Giggle Away Stress

Laughter truly is the best medicine, especially when it comes to dealing with stress. Don't be afraid to embrace your inner child and let loose:

Watch a funny video, read a light-hearted joke, or simply think of something that makes you laugh.
Give yourself permission to chuckle or even have a full-blown belly laugh. Laughter releases endorphins, the body's natural stress busters, making you feel happier and more relaxed.

6. Gratitude Pause: Count Blessings

Stress has a sneaky way of making us focus on what's going wrong. Counteract this negativity with a gratitude break:

Take a minute to jot down three things you're grateful for. They could be big or small – from the sun shining to a supportive friend.
As you reflect on these positive aspects of your life, you'll feel a shift in your perspective. Gratitude can remind you that there's more to life than the stressors you're facing.

7. Mini Meditation: Peace in a Minute

Meditation doesn't have to be complicated or time-consuming. In fact, you can experience its benefits in just one minute:

Find a comfortable place to sit or even stand. Close your eyes if you're comfortable doing so.
Focus your attention on your breath. Feel the air entering and leaving your body.
Alternatively, you can silently repeat a calming word or phrase to yourself, like "peace," "calm," or "relax." Each time your mind starts to wander, gently guide it back to your breath or the chosen word.

8. Positivity Boost: You Rock!

Our minds often get filled with self-doubt and negative thoughts when stress hits. Combat this with a quick dose of positive affirmations:

Take a moment to say something positive to yourself, such as "I am strong and capable" or "I can handle whatever comes my way."
Believe in the words you're saying and feel the surge of confidence and positivity flow through you. Remind yourself that you've overcome challenges before and you can do it again.

9. Melody Magic: Tune Out Stress

Music has the incredible power to change our moods and uplift our spirits. Leverage its magic to tackle stress head-on:

Put on a pair of headphones and listen to a calming song that resonates with you.
Close your eyes and let the soothing melodies transport you to a peaceful state of mind. Allow the music to wash away stress, leaving you feeling refreshed and revitalized.

10. Quick Walk: Step to Serenity

Being cooped up indoors can intensify stress. Combat the feeling of being trapped with a mini walking break:

Get up from your desk and take a brisk walk around your workspace or office corridor.
Focus on the sensation of your feet hitting the ground and the rhythm of your steps. This quick burst of movement can release tension and improve blood circulation, leaving you feeling more alert and less stressed.

11. Creative Escape: Doodle Time

Engaging in a creative activity, even for a minute, can help redirect your focus and release built-up stress:

Grab a piece of paper and a pen. Allow your hand to move freely without worrying about creating a masterpiece.
Doodle shapes, lines, or patterns that come to mind. As you do this, you'll find your mind letting go of stress and entering a more relaxed state.

Why Bosses Love Wellness Programs?

Your workplace cares about your well-being more than you might think:

Corporate wellness programs prioritize your mental health, recognizing that a happy and healthy employee is a productive one.
Employee Assistance Programs (EAP) provide a lifeline for confidential counseling and support when you're feeling overwhelmed.
On-site Patient Department (OPD) wellness services make it easy to schedule quick health check-ups, ensuring you're on top of your physical well-being.

Benefits of Embracing Employee Wellness

Taking care of yourself isn't just good for you – it's great for your workplace too:

Reducing stress translates to increased productivity. When your mind is clear, you can focus better and get more done in less time.
A positive mental state creates a ripple effect, fostering a harmonious work environment where everyone can thrive.
Regular OPD wellness visits contribute to improved physical health. Catching health issues early means you can address them before they become bigger problems.

Conclusion: Your Stress-Be-Gone Minute

Life can get chaotic, and work stress might seem never-ending. But with these 11 simple stress-busting tricks, you have the power to reclaim your calm in just 60 seconds. Whether it's deep breathing, stretching, laughter, or mindful moments, these techniques can fit seamlessly into your day. So, the next time stress knocks on your door, remember that you're armed with an arsenal of quick and effective tools.