Psychologist shares 5 unique ways to de-stress anywhere, anytime: 4-7-8 breathing trick, squeeze hug and more

Letting stress bottle up and stay for extended periods may have unintended effects on physical health, making stress management a key priority for mental wellbeing.

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To uncover some easy stress-bursting techniques, Aakriti Bhanjo, Counselling Psychologist at Rocket Health, shared with HT Lifestyle how to de-stress efficiently.

She shared an interesting analogy on why stress management is essential and explained, “In today’s fast-paced world, our minds are often overwhelmed and overstimulated. Just like a car cannot keep running smoothly without regular servicing, our minds also need intentional pauses to recharge so they can continue steering us through life’s journey.”

Aakriti revealed these 5 quick ways to de-stress anytime, anywhere:

1. 4-7-8 breathing technique

• To practice this method, begin by breathing in for 4 seconds, then hold your breath for 7 seconds, and finally breathe out for 8 seconds.
• Repeating this cycle 3-5 times can help activate your body’s rest and digest system.

2. Progressive Muscle Relaxation

• This technique involves contracting and relaxing different muscle groups of your body in a specific order.
• Begin by sitting in a quiet place and focus on a set of any area, such as flexing your calves. Slowly hold the tension for a few seconds and then let it go.
• Continue this for different muscle groups to increase your sense of relaxation awareness.

3. Doodling

• Doodling is a great tool to help you return to the present if you find yourself engrossed in stressful thoughts.
• Simply take 5 minutes to draw endless loops, spirals, or patterns.

4. Squeeze Hug

• Start by wrapping your arms around yourself, hugging yourself, and gently squeezing for 20- 30 seconds.
• Breathe slowly while doing it. You can also rock yourself back and forth.

5. Purposeful walk

• A 10-minute mindful walk can make a lot of difference.
• This practice involves walking slowly, focusing on the feeling of your feet touching the ground while synchronising your breath with your steps if comfortable.

When you make stress management a part of your daily routine, you become more resilient and can navigate stressful moments in your day better without getting too overwhelmed.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.