Do you have 10 minutes?

This is a question worth asking yourself — or even your closest friend — whenever life feels overwhelming and stress arises from multiple directions.

Stress is a natural adaptive response to life’s pressures and demands; however, chronic stress exerts harmful effects on both mental and physical health. Elevated stress levels are associated with reduced positive reappraisal and individuals experiencing burnout often lack the capacity to reframe challenging circumstances constructively. This limitation hinders opportunities for personal growth and psychological resilience. Consequently, scholars and practitioners have devoted considerable effort to identifying effective strategies for alleviating or managing stress. Among these, spiritual, physical and social approaches have consistently demonstrated significant benefits in reducing stress and enhancing adaptive coping. The three most frequently recommended practices include spiritual connections (such as prayers and duaa), social interactions (eg, spending time with a friend) and physical exercise. Yet, a critical question remains: how much time is required before these strategies begin to produce measurable relief?

Evidence suggests that spiritual rituals, such as prayer and duaa, serve as potent modulators of stress. Neuroimaging studies suggest that prayer activates brain regions associated with calmness and emotional regulation, while physiological research confirms reductions in cortisol levels and an increase in resilience. Spiritual practices, including Quran recitation, significantly reduced stress and anxiety. Even brief sessions of spiritual engagement (5–15 minutes) improved mood, lowered cortisol levels and reduced heart rate across diverse populations. These findings highlight that brief, consistent practice confers cumulative benefits in both psychological and physiological aspects.

Social connection represents another robust stress-buffering mechanism. Even a 10-minute meaningful conversation with a friend can substantially reduce stress levels. Social support provides a “buffering effect”, making adverse events feel less overwhelming and decreasing emotional reactivity. Engaging in just one high-quality conversation per day can improve well-being and reduce stress by evening. Expert recommendations from the Mayo Clinic also confirm that brief, emotionally supportive interactions can shift mood and alleviate tension. Simple actions — such as calling a friend or meeting for coffee — therefore provide measurable benefits for mental health.

Exercise produces robust physiological benefits that sustain mood regulation over time. Combining interventions, such as walking with a friend, may maximise stress-relief outcomes.

Physical exercise is the third primary strategy. Physiologically, exercise reduces circulating cortisol and adrenaline while stimulating the release of endorphins, thereby fostering improved mood and resilience. Regular physical activity contributes to enhanced cardiovascular recovery, balanced emotional responses and increased productivity. Importantly, benefits are not limited to long workouts; even light or moderate activity yields improvements. Exercise sessions lasting 10–30 minutes were effective in reducing negative affect and improving overall mood. Moreover, a single bout of exercise can elevate mood for up to three hours, underscoring its immediate value for stress regulation.

In summary, investing just 10 minutes in prayer, a supportive conversation, or physical activity can significantly reduce stress and enhance well-being. Social interactions may provide the most rapid emotional relief by directly addressing interpersonal and affective needs, while exercise produces robust physiological benefits that sustain mood regulation over time. Combining interventions, such as walking with a friend, may maximise stress-relief outcomes. Ultimately, the quality of engagement, consistency and integration of these practices into daily routines is crucial for optimising long-term resilience and mental health.