We are all under a lot of stress. Demands from work, home, family, school, children, neighbors, and volunteer organizations all seem to pile on us on a daily basis until we are nearly crushed under the weight of what is required of us. While it is no secret that stress has debilitating effects on our body, it is easy to feel like making time to combat stress causes even more stress!

Not anymore. Give these 15-minute stress-busting solutions a try and experience a greater sense of calm in your life.

15 Minute Mindfulness Meditations

In a landmark study released in April 2017, mindfulness meditation had consistently significant effects on the stress levels of young women who were living with breast cancer, arguably one of the most stressful events in a person’s life. These women felt less discouraged about their disease, more hopeful for the future and actually did better in their treatment protocols. Even if you are new to meditation, there are great apps on the market that can guide you through a 15-minute exercise first thing in the morning, just before bed, or as you are getting settled at work.

15 Minutes of Exercise

We sometimes get tired of hearing about how great exercise is for us, but its benefits extend far beyond a number on a scale or your clothing size. Since stress activates the fight or flight response, exercise gives your body a chance to burn through the excess stress hormones coursing through your bloodstream. As an added benefit, studies have shown that exercising outside can help you stay energized while combating the effects of stress. This doesn’t mean you have to stay in workout clothes all day. A simple 15-minute walk around the block when you are feeling particularly stressed out can help you focus your thoughts and remain calm at particularly anxious points of your day.

15 Minutes of Chiropractic Care

One of the biggest mistakes we make when we are under stress is to put self-care on the shelf in favor of more seemingly pressing matters. Yet scientists have linked chronic pain from conditions like fibromyalgia, depression, and anxiety to chronic stress. Since the majority of your peripheral nervous system (the nerves that control movement and sensation) originate in your spinal cord, it is important to keep the bones in the spine (vertebrae) in proper alignment so the nerves can send and receive signals the way they are intended to. Excess amounts of stress, sitting too long at a computer desk, a sedentary lifestyle, and repetitive motions can cause muscle tension which in turn pulls the vertebrae out of alignment. Once out of alignment, the nerves are no longer free to send and receive signals. This can result in pain, numbness, weakness, tingling, or other uncomfortable sensations elsewhere in your body. In just 15 minutes, chiropractic care can bring your body back into alignment and keep it functioning the way it should by improving your overall health and wellness. As an added bonus, the practice of setting aside time for self-care activates the pleasure centers of the brain which in turn, reduces stress.

Combating stress doesn’t have to take a large chunk of time out of your day. Devoting just 15 minutes, on a regular basis, to reducing the stress in your life can have far-reaching effects on your body as well as your mind.

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