Life can feel busy and overwhelming sometimes, maybe even right now as you're reading this. Perhaps your heart is beating fast, your shoulders feel tight, or your thoughts are racing. Stress happens to everyone. The good news is, even when you only have a few minutes, you cando simple things to feel a bit calmer and more in control.

Think of these as quick "pause buttons" for your stress. They help interrupt the stressful feelings and give your mind and body a short break. They work by helping to slow your heart rate, relax your muscles, or simply shift your focus away from worries for a moment.   

Here are a few different ways you can try to ease stress in about 5 minutes. See which one feels best for you:

1. Take Slow, Deep Breaths (Belly Breathing)

This is one of the fastest ways to tell your body to relax.

• How to do it: 
  • If possible, sit down comfortably or stand relaxed. You can close your eyes if you like.
  • Place one hand gently on your belly, below your ribs.
  • Breathe in slowly and deeply through your nose. As you breathe in, try to let your belly push your hand out. Keep your chest still.
  • Breathe out slowly through your mouth (or nose, whichever is more comfortable). Feel your belly go back down.
  • Try to make your exhale (breathing out) a little longer than your inhale (breathing in).
  • Continue this for 2-5 minutes. Focus only on the feeling of your breath going in and out.

2. Use Your Senses to Ground Yourself (The 3-2-1 Game)

This helps pull your mind away from racing thoughts and brings you back to the present moment.

• How to do it: 
  • Wherever you are, pause and look around.
  • Notice 3 things you can SEE: Look closely. Maybe it’s the pattern on a piece of cloth, a green leaf outside your window, or a picture on the wall. Really look at the colours and shapes.
  • Notice 2 things you can HEAR: Listen carefully. Maybe it’s the sound of distant traffic, birds singing, the hum of a fan, or your own breathing.
  • Notice 1 thing you can FEEL: Focus on a physical sensation. It could be the feeling of your feet flat on the floor, the chair supporting your back, the warmth of the Accra air on your skin, or the texture of your clothes.
  • Taking just a minute to notice these things can interrupt the stress cycle.

3. Do a Quick Stretch or Shake

Stress often makes our muscles tight, especially in the neck and shoulders. Moving a little can release that tension.   

• How to do it: 
  • Shoulder Rolls: Slowly lift your shoulders up towards your ears, then roll them back and down. Repeat 5 times.
  • Neck Tilt: Gently tilt your head towards your right shoulder, hold for a few seconds (don't force it!), then slowly return to centre. Repeat on the left side.
  • Shake it Out: Gently shake your hands and wrists for 10-15 seconds, like you're shaking off water. Then shake your feet one at a time. This can feel surprisingly good!

4. Picture a Calm, Happy Place

Your imagination is a powerful tool for relaxation.

• How to do it: 
  • Close your eyes if you feel comfortable doing so.
  • Imagine a place where you feel peaceful and safe. This could be a beautiful beach (like Labadi Beach nearby, perhaps?), a quiet garden, a favourite room, or anywhere that feels good to you.
  • Try to imagine it with your senses: What do you see there? What sounds do you hear (waves, birds, quiet)? What does it smell like? How does the air feel?
  • Spend just 2-3 minutes mentally visiting this calm place.

5. Listen to One Calming or Uplifting Song

Music has a direct effect on our mood.

• How to do it: 
  • Choose a song you know makes you feel good – either calm and relaxed, or happy and energetic (sometimes feeling happier pushes out stress).
  • If you can, put on headphones to block out other noises.
  • Close your eyes and just focus on the music for the length of the song (usually 3-5 minutes). Let yourself get lost in the sound.

Making These Work for You

• Try Different Ones: Not every technique works for everyone, or in every situation. Experiment to find one or two that you like best.
• Practice When Calm: Try these techniques when you aren'tstressed. This makes it easier to remember and use them when you really need them.
• Be Kind to Yourself: It's okay to feel stressed. Taking 5 minutes for yourself is not selfish; it's helpful!

These 5-minute strategies are great for immediate relief. They can help you get through a tough moment. Remember, if you feel stressed very often or very intensely, it's also important to look at bigger ways to manage stress in your life, and perhaps talk to someone you trust or a health professional.

But for now, know that you have these simple tools ready anytime you need a quick moment of calm. Take a deep breath – you can handle this.