The most effective 11 ways to destress based on the time you have

IF YOU HAVE: ONE MINUTE

Try tapping

Also known as the Emotional Freedom Technique, tapping has proven useful in managing stress. The psychological acupressure technique works on the meridians or energy points in your body, reducing levels of the stress hormone cortisol and sending calming signals to the brain.

Li Si Yang, a health and fitness coach from Hawaii-based Journey To Fitness, says your meridian points include the fleshy side of your hand (under your pinkie), eyebrows (where the brows meet

the nose bridge), side of the eyes, under your eyes, under the nose, chin, collarbone, under the arm and the top of your head. Using your index and middle fingers, tap these meridian points repeatedly for one minute using medium to hard pressure.

IF YOU HAVE: THREE MINUTES

Give yourself a massage

Get two tennis balls. Lie on your back on the floor and place the balls under each shoulder blade. Get into the bridge position by raising your knees with your feet resting firmly on the ground, raise your buttocks and lower back, and allow your upper back

to roll along the tennis balls as you move back and forth. Li Si says this exercise relaxes the back and shoulders, which is where we hold a lot of stress.

IF YOU HAVE: FIVE MINUTES

Write or draw out your negative feelings

Known as “dumping”, this is a technique of scribbling or drawing in a journal (used specifically for this purpose) about whatever is causing you stress.

Li Si says this helps you express and let out your frustration at a situation or a person. As you move your pen, imagine all the negativity flowing out of it and onto the paper. “This exercise helps you ‘empty’ your mind of whatever is stressing you out and will leave you calmer,” she explains.

IF YOU HAVE: 15 MINUTES

Do a mini workout

Push-ups, jumping jacks, squats, crunches and skipping are all excellent ways to get the stress out of your system even as they tone your muscles and boost your blood circulation, says Li Si. Do as many repetitions as you can – just make sure to work up a sweat!

IF YOU HAVE: 30 MINUTES

Watch a motivational video

Youtube is full of inspiring videos featuring motivational coaches and life gurus – think Tony Robbins and the Ted Talks, says Li Si. Find those that deal with stress management and listen to how the presenters broach the topic.

More often than not, our mental and emotional stress is caused by unnecessary worry, and the talks can offer a different perspective on your problem and inspire you to find new solutions. Best of all, you will come away feeling more in control of your emotional health.

IF YOU HAVE: 45 MINUTES

Meditate

Find a quiet space. Get into a comfortable position and as you feel your body lighten and relax, focus on your breathing. As you inhale deeply and slowly, flood your mind with positive thoughts and imagine the good energy coursing through your body. As you exhale, imagine all your anxiety, stress and other negative emotions leaving it. Keep to this rhythm and you will start feeling a difference after a few minutes.

According to Sally Forrest, managing director and holistic expert at Soul Centre, 70 per cent of toxins are released through the breath. Tension and anxiety constrict our breathing, so when we are stressed, our breathing becomes shallow. The trick is to learn to breathe more deeply to get more oxygen into our body so as to promote relaxation.

“You can inhale deeper by counting to four as you breathe in. Then, hold your breath for two counts, and breathe out for a count of six,” Sally says.

“Once you are fully relaxed, focus on all the blessings in your life to bring awareness to all the great things you have going for you,” she adds.

IF YOU HAVE: ONE HOUR

Exercise

Get out your sports shoes and simply take off – for a walk, a run, a bicycle ride or even a zumba class, says Sally. Exercise has been shown to relieve stress by reducing the levels of the stress hormones adrenaline and cortisol in the body. Exercise also stimulates the production of endorphins, or “happy hormones”, which foster relaxation. Moving your body also helps still your mind so you focus less on the things that are making you anxious.

IF YOU HAVE: 1.5 HOURS

Connect with nature

Walking barefoot outdoors is a good way to feel more centred, says Sally. Find an open field or a park, kick off your shoes and feel your feet connecting with the ground beneath you – pay attention to the way your toes are digging into the wet earth and damp grass.

Spend this time in silence, observing the beauty of your natural surroundings as you walk. You’ll be amazed at how much better you feel.

IF YOU HAVE: TWO HOURS

Declutter your space

Sally believes that your external environment is a reflection of what is going on within you. If you are constantly stressed, it is likely that your external world is a mess. “There is nothing more uplifting than coming home to a clean, tidy and organised home, where everything is in its place.

“So, spend a few hours tackling one area – whether it is your workspace, bedroom, kitchen or bathroom cabinet.” An organised and clean area emanates calmness and peace, which will influence your state of mind.

IF YOU HAVE: 2.5 HOURS

Watch a funny movie

This is a great temporary escape from the stresses of everyday life. It is also a good way to give your body a break, says Sally. Laughter is one of life’s best de-stressors – it relaxes you and reduces the levels of stress hormones in the body. So go on, slot in that DVD, sit back, and laugh your stresses away.

IF YOU HAVE: THREE HOURS

Sleep

Sally says nothing refreshes you like switching off and surrendering to a long and deep nap. “Sleep is beneficial on so many levels,” she points out.

“It boosts your immunity, promotes emotional balance and enhances your memory, for starters. Whenever you can spare the time, take a nap!”

This article was originally published in Simply Her December 2015.