JAKARTA - A busy daily routine, to the pressure from various things that are felt can make someone experience stress. This condition can affect mood, sleep quality, health, and focus.
Therefore, managing stress well is very important so that the mind remains clear and the mental is more stable. Quoted from Real Simple, on Tuesday, March 31, 2026, there are three ways that can help relieve stress quickly.
1. 10 minutes walk in nature
Getting out of a closed room while breathing fresh air can be a simple and effective way to calm the mind. It is recommended to walk in the open air for 10 minutes with a rhythmic and stable step.
During the walk, it's best to turn off your phone or keep it in your pocket, so that you can really focus on your surroundings. Pay attention to the colors, sounds, and sensations as your feet walk, which can help your body and mind become more relaxed.
2. Progressive muscle relaxation
Progressive muscle relaxation is a non-pharmacological therapy technique that can help reduce stress as well as relieve pain. How to do it by tightening and then relaxing certain muscle groups alternately, so that the body and mind can reach a more relaxed state.
This exercise starts by sitting or lying down in a comfortable position. Choose one part of the body, such as the right hand, then tense the muscles by clenching the hand for about five seconds.
Focus on the tense sensation that arises. Then, slowly release the tension for 10-15 seconds while feeling the sensation change to be heavier, warmer, and relaxed.
3. Do a butterfly hug
The butterfly hug is a self-soothing technique that is done by crossing both arms across the chest, then placing the tips of each middle finger just below the opposite collarbone.
Then pat the shoulder alternately gently, resembling the movement of a butterfly's wings. In this position, close your eyes or lower your gaze, then take a slow and deep breath.
This method aims to relieve anxiety, stress, and excessive emotions quickly, by creating a sense of safety in the body. Thus, the nervous system becomes calmer and emotional responses are more controlled.
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