Feel Better in 3 Minutes

A super simple approach to reducing stress and anxiety anytime, anywhere

Image: Pexels/Juan Mendez

Something is bugging you. You may or may not know exactly what it is. That’s OK. We all experience underlying, undefined angst now and then. So let’s do something about it, before ongoing anxiety degrades your mental and physical health. Right now. No matter where you are or what you’re doing. This simple 10-step approach is backed by science, but presented here without any distracting mumbo-jumbo. In 3 minutes.

1. Sit. Find a comfortable position on any chair, couch or bench—whatever’s handy. No particular position required. Just be comfortable.
2. Close your eyes or not. As you wish. Closing them may help you relax, reduce distractions and allow you to focus on what we’re doing here. If you keep them open, aim for a soft gaze.
3. Let it be. Don’t block anything out. Just notice whatever sounds, sensations, thoughts or feelings come your way, without evaluating or judging them.
4. Breathe deep. Inhale through your nose. Feel your belly lift first, then your chest. Fill your lungs fully. Pause, then let it all out. Repeat twice.
5. Breathe normally. Now just let your body handle the breathing on autopilot. Without obsessing, pay attention to how the breathing feels and sounds.
6. Let go. Loosen your jaw. Let your shoulders drop. Relax your arms and hands, your back and stomach. Notice that you are sitting, and sink into it.
7. Listen to yourself. Thoughts will flit in, bounce around, zip away and maybe return. You can’t stop them — nobody can. Don’t try.
8. Return to your breathing. When your mind wanders, notice again how the breath feels and sounds. You’ll suck at this. No worries.
9. Separate yourself from your thoughts. If a stressful thought or feeling arises, acknowledge it for what it is. But recognize it as just a thought. It does not define you. Let it pass or linger, as it will.
10. Don’t do anything else. Just sit and breathe, with intention but not forceful effort. It’s your moment to relax. You can’t fix anything right now.

That’s it. I hope you feel just a tiny bit better. And congratulations. You’ve…