Reduce Stress in 10 Minutes and Improve Your Well-Being

More and more US adults are dealing with stress, which can lead to mental health problems. In August 2022, more than 32% of US adults reported having symptoms of anxiety or depression in the last 2 weeks.¹

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 today to do something for ourselves.

More Dealing with Stress
32% of US adults reported anxiety or depression symptoms.

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.  This is called social connectedness. Connecting with others can help us cope with stress and become more resilient. Here are some ways to reduce stress by connecting with others:

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

Quick 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.

Take Care of Your Body

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

• Get vaccinated for the flu each year. Stay up to date on your COVID-19 vaccines and boosters. Find a COVID-19 vaccine location near you on Vaccines.gov
• Keep up with regular health appointments.
• Eat healthy. Have fruits and vegetables, lean protein, whole grains, and low- or no-fat dairy. Limit foods with unhealthy fats, salt, and added sugars. See Healthy Eating Tips.
• 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. You can break it into smaller amounts of time, such as 20 to 30 minutes a day.
• Limit alcohol intake. Choose not to drink, or drink in moderation on days you drink alcohol. Moderation means having 2 drinks or less a day for men or 1 drink or less for women a day. Find out more at Drink Less, Be Your Best.
• Avoid using illegal drugs or prescription drugs in ways other than prescribed. Don’t take someone else’s prescription. Substance use treatment is available and recovery starts with asking for help.
• Avoid smoking, vaping, and the use of other tobacco products. People can and do quit smoking for good.