5-minute stress relief

Stress is a part of life, but too much long term stress can affect your health, and your cancer risk.

“Prolonged stress weakens the immune system, affects tumor development and makes it harder for your body to remain healthy,” says Lorenzo Cohen, Ph.D., professor and director of integrative medicine at MD Anderson.

Try these quick tips to combat stress. Within five minutes, you’ll feel re-energized.

1.       Brief relaxation

Even just a few minutes of meditation can help you de-stress.

• Sit with a straight, relaxed back.
• Focus your attention on your breath and let all other thoughts disappear.
• Do a few, slow, deep breathes (breathing with your lower belly instead of your chest).
• Inhale for five counts and exhale for five counts. 
• Focus your attention on each muscle in your body.
• Move your tension downward, from your face, down your neck, shoulders, stomach, legs and out of your feet.
• Imagine all your tension is now on the floor.
• Feel your muscles relax and soften. 
• Concentrate on the center of your chest, imagining a deep calm and peace at your core.
• Spend a few minutes in this state of tranquility, focusing on your center and slow breathing.

2.       Visual imagery

• Also known as guided imagery, this exercise is used widely for relaxation and stress management.
• Find a comfortable chair or bed.
• Close your eyes.
• Visualize a place, such as a garden or beach, where you feel safe and at peace.
• Look around this place slowly. Notice every detail.
• Use all your senses to make this place as real as possible.
• Think about what you see, feel, hear and smell.  
• Repeat to yourself, "I’m relaxed. I’m safe here."
• Spend a few minutes enjoying the feeling of deep relaxation.
• Open your eyes when you are ready.

3.       Deep breathing

Concentrating on your breathing can increase the flow of oxygen to your body and make you feel more relaxed.

• Sit with a straight, relaxed back.
• Place your feet on the floor if you are in a chair.
• Cross your legs if you are sitting on the floor.
• Breathe normally.
• Pay close attention to your breath as it exits and enters the body. 
• Do a few, slow, deep breathes (breathing with your lower belly instead of your chest).
• Inhale for five counts and exhale for five counts.
• Don't try to control your thoughts.
• If your mind wanders, gently bring it back to the breath.
• Spend a few minutes concentrating on each breath until you are completely relaxed.

4.       Stretching

Relieve stress by doing simple stretch exercises. They get your blood flowing and improve circulation, while increasing flexibility and relieving muscle tension.

• Sit on a straight-backed chair.
• Hold a belt (or rolled up towel) in your right hand.
• Inhale and extend your right arm upwards, letting the belt dangle behind you.
• Exhale and bend your right arm at the elbow.
• Push your left shoulder back as you reach around to grasp the end of the belt with your left hand.
• Move your hands closer together while holding the strap and keeping your spine straight.
• Don’t bend your head and neck forward.
• Take five breaths.
• Switch arms and repeat on the other side.