Stress is a common problem for women. There are so many things that can cause us to feel overwhelmed and anxious, from work pressures to family demands.
One of the most effective ways to reduce stress is through physical exercise, but fitting it into our already jam-packed schedules can be a challenge.
But what if we told you that there were simple exercises you could do just about anywhere in just 15 minutes or less that could help reduce your stress? It might sound too good to be true, but it’s possible!
In this blog post, we will share 10 easy exercises women can do in 15 minutes or less to de-stress. These exercises will help clear your mind and bring more balance into your life – all without taking up too much of your precious time!
To make things even easier, I’ve also split them up into 3 categories depending on the time you have available and your situation:
- Exercises you can do in 10 minutes while in a public location
- Exercises you can do in 10 minutes while in a private space
- Exercises you can do in 15 minutes if you have location flexibility
So read on for some quick and effective ways to destress today!
Only Have 10 Minutes And In An Public Location?
If you don’t have much time, and you’re in a somewhat public place where people might see what you’re doing, here are some exercises you can do quickly and discreetly to help relax and de-stress:
1. Deep Breathing Exercises:
Taking a few deep breaths is an easy way to de-stress in any location – even in public! Simply close your eyes, inhale slowly through your nose, and exhale slowly through your mouth. Repeat this process 10 times to begin, and if you feel like you need more, do it again.
2. Mindfulness Meditation:
Find a quiet place to sit or stand for 3-5 minutes. Close your eyes and focus on your breathing. Notice the sensations in your body, but don’t judge them. If a thought comes up, simply acknowledge it and let it go without getting caught up in it. You can do this while taking a break from work or waiting in line.
Only Have 10 Minutes But Have Some Private Space?
For those who have a bit more privacy, here are some exercises you can do in 10 minutes or less to reduce stress:
3. Do The Child’s Pose (Yoga):
Yoga is an excellent way to stretch your body and relax your mind. If you don’t have time for a full yoga session, one easy pose you can do is the child’s pose. To do this, kneel on the floor and sit back so your bottom is resting on your heels. Stretch your arms out in front and rest your forehead on the floor. Breathe deeply and hold the pose for 5-10 breaths.
4. Take A Power Nap:
If you’re feeling especially stressed, take a power nap of 10 minutes or less to relax your body and mind. Make sure to set an alarm so you don’t oversleep, and if possible, find a quiet place where you won’t be disturbed.
5. Listen To Calming Music:
Listening to calming music can help reduce stress and anxiety in a matter of minutes. Put on some headphones, sit back, and allow the music to carry away your stress. You can even add in some deep breathing exercises or stretches while listening to the music.
6. Do Some Stretches:
Stretching can help reduce tension in your body, allowing you to relax and de-stress. Do some simple stretches for 5 minutes or less. 3 great options to start with, especially if you sit at a desk for long periods of time, are neck stretches, shoulder rolls and spinal twists.
To do a neck stretch, gently tilt your head to the side until you feel a good stretch in the neck and shoulder – you can use your hands to help deepen the stretch.
For shoulder rolls, roll your shoulders up, back and down in a circular motion.
And for spinal twists, sit cross-legged on the floor, keeping your back straight, and twist your torso to the left. Hold for 10 seconds and then switch sides.
You can spend 1 minute doing each of these stretches and use a timer on your phone to keep track.
7. Journal Your Thoughts:
Sometimes it helps to get your thoughts out by dedicating a few minutes to journaling. It can be a great way to let out any worries you might have, as well as reflect on positive experiences. Spend about 5-10 minutes writing down your thoughts and feelings into a private journal, and then take a few moments to reflect on them. This can help you gain deeper insight into how you feel and how to better manage stress in the future.
If you’re not sure what to write about, one easy way to get started is to:
- Spend 2 minutes writing everything that worries you down on one page, then tear it up and dispose of it.
- Spend another 2 minutes writing down all the things you are grateful for. This can help to put your worries into perspective and remind you of how fortunate you are.
Have About 15 Minutes And Flexible With Location?
If you have a bit more time and you’re able to change locations easily, here are some exercises that will help reduce stress in 15-20 minutes or less:
8. Practice Progressive Muscle Relaxation:
Relaxation techniques like progressive muscle relaxation can help relax the body and mind and reduce stress levels. To practice progressive muscle relaxation, sit comfortably in a chair with your feet on the floor, close your eyes and focus on tensing and relaxing different muscle groups in the body. Start with your toes and work up to your neck and head – it should take about 15 minutes.
If you need some help, you can find guided progressive muscle relaxation exercises online. A quick Google search should bring up some audio guides.
9. Go For A Walk:
Sometimes all it takes is a little fresh air to help you relax and de-stress. Go for a short walk around your neighborhood, to the park or even just take a few laps around your block – whatever works best for you.
Try to make it a mindful experience – pay attention to the sights, sounds and smells around you. If you have time, sit down in nature for a few minutes and take in your surroundings. This can help create some natural stress relief.
10. Do A Digital Detox:
In today’s digital world, we are constantly connected and bombarded with emails, texts and notifications. This can lead to feeling overwhelmed and stressed out.
To reduce stress, take a digital detox for 15-20 minutes. Turn your phone off and find an activity that you can do without technology, such as reading a book or playing a board game. This will help you disconnect and give your eyes and brain a much-needed break.
The Bottom Line
Stress can have a major effect on our mental and physical health, but there are many ways to reduce stress in 15 minutes or less. Try one or more of the techniques listed above to help you relax and unwind, so you can stay productive and healthy.
Any time you’re feeling overwhelmed, take a few moments to practice one of these stress-reducing activities. Remember – it’s important to make time for yourself and look after your mental health. A little bit of self-care can go a long way!
And, if you’d like help with this, don’t hesitate to reach out to us by booking one of our complimentary Energy Optimisation Sessions. We can work with you to come up with a personalized plan and provide the resources you need to reduce your stress levels and get you back to your best self. Click here to learn more if that sounds good to you.
Take care of yourself and remember: When it comes to managing stress, even just 15 minutes can make all the difference!
To your health and success,