8 Powerful Stress Relievers You Can Do in 5 Minutes or Less
Simple steps to shift out of fight-or-flight and into peace—fast.
Simple steps to shift out of fight-or-flight and into peace—fast.
When life feels like a whirlwind and your to-do list won’t quit, finding calm can feel out of reach. But here’s the truth: it doesn’t have to take hours at a spa or a full week off the grid to reset your stress response.
These eight micro-habits take five minutes or less—but they can have a lasting effect on how your body and brain respond to stress. Give yourself permission to pause and try one today. Your nervous system will thank you.
Grab the free printable version of these tips at the bottom of this post—keep it taped on your fridge, tuck it in your journal, or on your mirror as a gentle daily reminder.
1. Take Six Deep Breaths
This is the quickest, most effective way to shift out of fight-or-flight mode and activate your parasympathetic (rest and digest) nervous system.
👉 Pro tip: Breathe deep into your belly and pair it with a calming essential oil like lavender or frankincense. This stimulates the limbic system—your brain’s emotional center—and helps anchor your body in peace.
2. Eat a Protein Snack
Blood sugar swings are a major stressor. When you skip meals or eat carb-heavy snacks alone, your brain sounds the cortisol alarm.
Even a few bites of protein—like a boiled egg, some almonds, or Greek yogurt—can stabilize your blood sugar and support a more grounded mood.
Even a few bites of protein—like a boiled egg, some almonds, or Greek yogurt—can stabilize your blood sugar and support a more grounded mood.
3. Take Magnesium
Magnesium is often called the “relaxation mineral,” and for good reason. It helps relax muscles, reduce inflammation, and even metabolize cortisol.
When you’re under stress, your body loses magnesium through urine. Replenishing it with a high-quality supplement or magnesium-rich foods (like leafy greens or dark chocolate) can make a big difference.
4. Smile (Even if You Don’t Feel Like It)
Smiling isn’t just a reflection of joy—it’s a tool to create it.
Smiling relaxes the muscles in your face, neck, and shoulders, and signals to your brain that you’re safe, reducing the release of cortisol. It may feel silly, but it works.
5. Acknowledge Your Higher Power
Stress often stems from a desire to control what we can’t.
When you pause to acknowledge that God is in control and you are not, it shifts the burden off your shoulders. It’s a powerful step toward peace. Try whispering, “Lord, I trust You with this.”
6. Repeat a Positive Statement
Your inner voice has the power to either calm or compound your stress.
Instead of repeating, “I’m overwhelmed,” try:
💬 “I can do this.”
💬 “God’s got this.”
💬 “I am safe.”
💬 “I can do this.”
💬 “God’s got this.”
💬 “I am safe.”
Affirmations aren’t about ignoring reality—they’re about choosing peace on purpose.
7. Release Physical Tension
Stress shows up in your body before it even registers in your mind.
Grab your favorite oil (peppermint and wintergreen are great for tension), and gently massage your temples, neck, or shoulders. Add in a simple stretch, and you’ll feel the relief right away.
8. Do Something Kind for Someone Else
One of the fastest ways to lower your stress is to lift someone else.
Send a kind message, offer a compliment, or surprise someone with a small act of service. Helping others activates feel-good hormones and shifts your focus from pressure to purpose.
Want these tips in your hands?
I created a beautifully designed free printable you can download and keep nearby as a quick daily reminder.
You are designed for resilience. You don’t need to escape life to find peace—you just need tools that help you return to your calm center. Start with one of these today.
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