Reduce Stress in 10 Minutes and Improve Well-Being

More and more people are dealing with stress. In August 2022, more than 32% of US adults reported having symptoms of anxiety and depression

Taking breaks throughout the day may help relieve stress, ease tensions, or lessen worry. But we often don’t take breaks. Even 10 minutes is enough to improve your mental health. Let’s commit to taking 10 minutes at this moment to do something for ourselves.

Activities to Improve Your Emotional Well-Being

• Be active—Take a dance break! Lift weights. Do push-ups or sit-ups. Or kick around a soccer ball for a few minutes.
• Close your eyes, take deep breaths, stretch, or meditate.
• Write three things you are grateful for.
• Check in with yourself—take time to ask yourself how you are feeling.
• Laugh! Think of someone who makes you laugh or the last time you laughed so hard you cried.
• Find an inspiring song or quote and write it down (or screenshot it) so you have it nearby.

Connect with Others to Reduce Stress

Having meaningful relationships can create a sense of belonging. A feeling of being cared for, valued, and supported can help us become more resilient.  Connecting with others can help us cope with stress. Here are some ways to reduce stress by connecting with others:

Take Care of Your Body

Staying physically healthy can improve you emotional well-being. Here are some suggestions to better improve your health:

• Reach out to your community, family members, or friends. Talk with someone you trust about your feelings/concerns
• Make time for cultural, spiritual, or religious activities.
• Volunteer with organizations that interest you.
• Get outside with others, connect with nature, and explore green spaces.

• Keep up with regular health appointments.
• Eat healthy. Have fruits and vegetables, lean protein, whole grains. Limit foods with unhealthy fats, salt, and added sugars.
• Get enough sleep. Go to bed and wake up at the same time each day to help you sleep better. Adults need 7 or more hours per night.
• Move more and sit less. Every little bit of physical activity helps. Start small and build up to 2 1/2 hours a week or 20 to 30 minutes a day.
• Limit alcohol intake. Better option? Choose not to drink.
• Avoid using illegal drugs or prescription drugs in ways other than prescribed.
• Avoid smoking vaping, and the use of other tobacco products.

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