A doctor suggests 5 easy methods to reduce stress, including one that slows down the stress response.

Practicing meditation regularly can decrease stress, enhance sleep, and boost productivity in both work and personal relationships, despite its intimidating reputation, says Dr. Esther Sternberg.

Sternberg, a physician and author of "Well at Work: Creating Wellbeing in any Workspace," recommends practicing "micro-meditations" to improve well-being in the workplace.

Small acts of meditation don't need to be time-consuming or involve sitting in stillness, as she explains to CNBC Make It.

Performing these five actions, whether regularly or during stressful situations, can provide some of the same benefits as meditation, and they can be done almost anywhere.

5 simple techniques for a calm mind, from a doctor

1. Deep breathing exercises

Place your hands on your stomach and inhale deeply, focusing on making your stomach move outwards as you breathe in.

Immediately stopping the stress response can be achieved by doing it a few times, as Sternberg suggests.

The 4-7-8 technique, recommended by Sternberg, involves inhaling for four seconds, holding your breath for seven, and exhaling for eight.

2. Fix your attention on something

"Attention is another aspect of micro-meditation," Sternberg says.

Observing the sun's impact on the leaves can help alleviate immediate anxiety.

Sternberg's suggestion is similar to the 5-4-3-2-1 technique, which involves focusing on the things around you. To do this, try to identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.

3. Spend time in nature

"Take a deep breath, walk slowly, and you'll experience relaxation," Stenberg advises.

As you stroll or trek in the forest, you inhale biogenic volatile organic compounds, which are the chemicals emitted by plants right before or after rain when the air is humid, according to Sternberg. These compounds have a calming effect on their own.

A walking meditation in nature can help you focus on the present moment and reduce stress, even if you're not surrounded by trees.

4. Practice gratitude

According to Sternberg, the Choctaw tradition commences with "examining the four directions, namely north, south, east, west, and up and down." The objective of this practice is to "cultivate a sense of appreciation for everything that surrounds you, including the trees, homes, and other sights, as well as express gratitude for your loved ones."

Gratitude for what you have and what nature provides can lead to a state of compassion.

"When you're in a compassionate state, you release dopamine and endorphins, which are feel-good molecules," she explains.

A study found that keeping a gratitude journal and updating it weekly led to increased optimism among participants, compared to those who wrote about negative events or general weekly occurrences.

5. Drink a cup of tea

Drinking tea can be a form of meditation, according to Stenberg. In ancient Japanese tea ceremonies, participants express gratitude for everyone involved in the experience, including the teapot and cup.

By focusing on the tea and observing its color and steam, the act of pouring and drinking tea can become a micro-meditation. Take a moment to relax and "feel the warmth of the cup in your hands," she suggests.

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