5 Easy Stress Relief Techniques That Take Just 60 Seconds | Holiday Relaxation Guide

5 Simple Stress Relief Techniques That Take Just 60 Seconds

The holiday season brings joy, but it also brings stress. Between family gatherings, shopping, cooking, and endless to-do lists, it's easy to feel overwhelmed. The good news? You don't need hours to find relief. In fact, stress relief can take just 60 seconds.

Whether you're feeling overwhelmed, anxious, or on the verge of burnout, the key to managing stress during the holidays is finding practices that feel doable—not like another obligation adding to your plate. Let's explore five simple stress relief techniques you can implement today.

1. Deep Breathing: Your Fastest Stress Buster

Deep breathing is one of the most effective and accessible stress relief tools available. When we're caught in the hustle of the holiday season, we tend to hold our breath or scrunch our shoulders, which actually triggers our stress response to increase.

The solution? Slow, controlled breathing.

How to do it: Find a quiet moment—even in your car before you enter a holiday gathering. Take five slow, deep breaths. Inhale through your nose for a count of four, hold briefly, then exhale through your mouth for a count of four. Focus on breathing from your stomach rather than shallow chest breathing.

This simple practice signals to your nervous system that you're safe, immediately lowering your stress response.

2. Progressive Muscle Relaxation: Release Physical Tension

Stress doesn't just live in our minds—it settles in our bodies. Progressive muscle relaxation is a technique where you systematically tense and release different muscle groups.

How to do it: Start with your fists. Clench them as tightly as you can for a few seconds, then slowly release. Notice how the relaxation feels. You can work through your entire body this way—shoulders, jaw, legs, feet—to physically release the tension you're holding.

This practice is particularly effective because it helps you recognize the difference between tension and relaxation, giving you a tool to use whenever stress starts to build.

3. Guided Meditation and Imagery: Connect to Your Calm

Guided meditation and imagery allow you to tap into your imagination as a stress relief tool. If visualization comes naturally to you, find a guided meditation video and spend just one minute visualizing a peaceful place—the beach, mountains, or any location where you feel calm and at peace.

If visualization is difficult for you: Step outside and connect with nature around you. Engage all your senses—what do you see, hear, and feel? Let your mind and body reconnect with the present moment. Even one minute can shift your perspective and lower your stress levels.

4. Mindful Movement and Breath: Yoga and Tai Chi

You might think yoga or tai chi requires a full class, but it doesn't. Pick one simple movement and practice it for 60 seconds. This could be a gentle shoulder roll, a forward fold, a simple sun salutation, or a tai chi movement. The goal is to connect your breath with movement, creating a calming effect on your nervous system.

This is enough to lower your stress response during the holiday season.

5. Pause and Reconnect: The Power of a Moment

Sometimes the most powerful stress relief tool is simply pausing. Set a timer for one minute. Turn your attention inward. Pay attention to the rise and fall of your chest. Notice what you're feeling without trying to change it. This moment of intentional pause can reset your entire nervous system.

Your Holiday Stress Relief Action Plan

The holiday season doesn't have to be a time of burnout. By incorporating one or more of these simple, 60-second practices into your day, you can manage stress before it manages you. The key is choosing what feels doable for you right now.

Start today. Pick one practice that piques your interest. Try it for 60 seconds. Notice how calm and peaceful you feel—and imagine carrying that feeling into your next holiday gathering.

You deserve to enjoy this season, and these simple tools can help you get there.

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