The 5 minutes Stress-busters

During JEE preparations, our professor used to say, ” There is no benefit of taking stress about JEE. If stress burnt calories, then maybe we should all embrace it but as you see I carry a tire with me, so get back to studies and stop stressing about the exams.” Now, I didn’t take even a hint of stress in JEE days, maybe that’s what led me to be stressful after the exams. But the essence of what my professor said, is clear to me now. I get stressful before any important presentation or an examination and then I think about my JEE professor and it cracks me up. And with this tornado of digital transformation passing by our lives is asking a lot from us in order to make us evolve and be efficient. This is 21st Century and our lives are moving lightening fast. With this speed, comes a lot of stress. The stress to cope up, the stress to get up from a fall, the stress to fall and whatnot. But it is all in the mind and in the previous blog, we saw that the mind can be trained. So, let’s dive into the world of stress-busters that relieves us in 5 minutes or less.

Acknowledge that you are stressed

The most simplest things are the most difficult to do. We already established that our lives are lightening fast and in this fast life, we may forget to take care of ourselves and keep toiling. But, when something feels off, we need to apply brakes to this thunderous vehicle and introspect. How will you solve the problem if you don’t know what the problem is? Acknowledging the stress might even make us realize that the thing we are stressing about is not more important than what we sacrifice for it. This way, you not only regain your health but also repair the relationships you sacrificed for work.


Sounds cringy, doesn’t it? Stress is caused by few stress hormones named cortisol and epinephrine. Scientific studies has shown that laughing can reduce this stress hormones as laughing releases endorphins. This endorphins can also relieve some physical pain. Unless you live in a group of comedians, you will have to do it yourself. Whenever you feel stressed, sit back and start laughing hilariously. Trust me , I have tried this. I caught some confused eyes but I relieved some of my stress and curved few lips into a smile. Laughter is the best medicine, they say.

4-7-8 breathing

The 4-7-8 breathing method is a powerful trick that gives your body an extra boost of oxygen. Deep breathing is an effective way to reduce anxiety, stress, and depression.
One cycle of 4-7-8 breathing
1.Part your lips slightly and exhale with a whooshing sound through your mouth.
2. Close your lips and inhale silently through your nose. Count to 4 in your head.
3. Hold your breath for 7 seconds.
4. Exhale (with a whoosh sound) for 8 seconds.
5. Practice this mindlessly to let your brain relax.

Pen down your pain :
Penning down your thoughts is always a great idea. It gives clarity to your thoughts and make you realize what the pain points and where to focus. The clarity of thoughts can open up a way for your mind and bust your stress. This can also help you keep a track of your mental health.

Stretch at your desk

It’s incredibly important to take breaks during work, even when you feel like there’s a rush to get your task at hand done. For the times when you can’t leave your desk, you can still stretch while sitting for five minutes without intervention.
Stretching can also help with discomfort and work-related pain or injuries. The simplest stretch you can do is the upper body and arm stretch. To do this:
Clasp your hands together and push upward with your palms facing the sky.
Stretch and hold the pose for 10 seconds.
Try twisting your torso left and right for 30 seconds, then repeat.

Create your PERMA-H score

Dr. Martin Seligman’s theory of flourishing involves five elements known by the acronym PERMA. PERMA stands for Positive emotions, Engagement, Relationships, Meaning, and Achievement. I’ve added another factor, Health. Grab a piece of paper, and write the following: P____ E_____ R_____ M_____ A______ H______. Your PERMA-H score is you at your flourishing best—when you’re in the zone, kicking butt. What does that look like for you? If you have 30 points to divide among each PERMA-H element, what does your optimal score look like? (Each bucket must have a number greater than 0.) Mine looks like this: P – 2; E – 4; R – 5; M – 5; A – 8; H – 6. TOTAL: 30. When I’m having an off-day or am overly stressed out, I pull out my PERMA-H score and usually find that one of these areas isn’t getting enough attention.

Tell us in the comment section about your stress-busters. Stay Home. Stay Healthy 🙂

Avinash Somjani is an intern at utobo and he is currently pursuing his MBA at SIBM Bengaluru. He is passionate about sports, science fiction, history and the ever changing colour of his pen.