How to Get Rid of Stress in Under 5 Minutes and Shield Yourself from Others' Stress

Source: **Stress really is contagious: study**

All of us find ourselves in a stressful situation, whether it’s due to the “Corona quarantine lockdown” or just the pressures of everyday life. We're surrounded by family, partners, kids, parents, or flatmates, and stress is an inevitable part of this close-quarters living. Studies indicate that stress and emotions can be ‘contagious,’ says Jaideep Bains, a physiology professor at the Hotchkiss Brain Institute. This means your stress doesn’t just affect you—it travels and can have a severe negative impact on your mental and physical health.

Why Stress is a Big Deal

Stress is not just an emotional response; it has serious physical repercussions. From strokes and heart diseases to burnout and depression, the effects are wide-ranging and severe. Stress can lead to sleepless nights, weight gain, and even skin problems. It’s not a joke, nor is it a sign of a good and important job, as some outdated notions suggest.

There is even a gender difference in stress response. Understanding this can help you take control and transform your current state into a better one. Step by step, day after day.

Understanding Stress

Stress Model

Stress follows a bell curve, and understanding this can help you manage it better:

Positive Stress (Eustress): This is the sweet spot where your abilities and skills meet the challenges you face. It can motivate and push you through, leading to growth and achievement. However, this is not a constant state for the human body and mind.
Boredom: When tasks are too easy, you may feel underwhelmed and frustrated, leading to a lethargic state.
Negative Stress (Distress): When tasks are overwhelming, negative stress kicks in. This can lead to the rat race of endless doing without accomplishing, resulting in bad sleep, weight gain, bad skin, and decreased energy.

Male and Female Stress Response

Emerging research reveals that men and women respond to stress differently due to biological and neurological mechanisms. The hypothalamus-pituitary-adrenal (HPA) axis, which regulates stress hormones like cortisol and adrenaline, works differently in men and women. Men tend to have a "fight or flight" response, while women are more inclined to a "tend-and-befriend" response, often involving the release of oxytocin, the bonding hormone.

Quick Stress Management Techniques (Under 5 Minutes)

1. Little Rituals

Drink Your Favorite Tea: Avoid caffeine; try rooibos tea instead.
Listen to a Relaxing Song: Music can significantly impact your mood.
Take a Short Walk: Fresh air and a change of scenery can work wonders.

2. Body Check-In

Identify Tension Points: Common areas include the jaw, forehead, and shoulders.
Relaxation Technique: Tense all your muscles at once, hold your breath for three seconds, then release with a long exhale.

3. Breath Check-In

Breathing Exercise: Breathe in for three seconds, then out for five. Repeat five times. This can be done discreetly even in meetings.

4. Mind Check-In

Write It Down: Journaling your fears and shifting to gratitude can help reduce stress.

5. Drawing Mandalas

Drawing mandalas can be a meditative activity that helps focus your mind and alleviate stress.

Techniques for When You Have More Time

Guided Meditation: Try sessions ranging from 1 to 40 minutes.
Body Scan Meditation: A 30-minute practice can deeply relax you.
Yoga: Sessions from 10 to 40 minutes can release stress and tension.
Journaling: Regular writing can help process emotions.
Coaching: A few sessions with a coach can provide personalized strategies.

Shielding Yourself from Others' Stress

Stress can be contagious, so it’s crucial to protect yourself from others' stress:

1. Identify Energy Suckers and Givers

Energy Suckers: Identify people or activities that drain your energy and set boundaries.
Energy Givers: Engage with people and activities that uplift and energize you.

2. Practice Patience and Compassion

For Yourself and Others: Understand that everyone is dealing with their own stress. There are no hierarchies in stress response.

3. Create Personal Space

Physical and Mental: Take time for yourself, even if it’s just a few minutes a day.

Conclusion

Stress management is a continuous process, but it’s entirely possible to take control and transform your state of being. Whether through quick techniques or more extended practices, the key is to find what works best for you and stick with it. Remember, stress is not a sign of strength, and it’s okay to take a step back to care for yourself.

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