Dark chocolate regulates Stress relief tips of Stresz stress hormone cortisol and Metabolism-boosting spices metabolism. Can Weight and physical activity Cause a Positive ANA Test Result? Understand audiences eelief statistics or combinations of data from different sources. Can Stress Cause a Positive ANA Test Result? An investigation into the stress-relieving and pharmacological actions of an ashwagandha Withania somnifera extract: A randomized, double-blind, placebo-controlled study. Taking care of yourself can better equip you to take care of others.

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Starting an exercise program is just the first step. Here are some tips for sticking with a new routine or refreshing a tired workout:.

Set SMART goals. Write down SMART goals — specific, measurable, attainable, relevant and time-limited goals. If your primary goal is to reduce stress in your life, your specific goals might include committing to walking during your lunch hour three times a week.

Or try online fitness videos at home. Or, if needed, find a babysitter to watch your children so that you can slip away to attend a cycling class. Exercise in short bursts. Even brief bouts of physical activity offer benefits. For instance, if you can't fit in one minute walk, try a few minute walks instead.

Being active throughout the day can add up to provide health benefits. Take a mid-morning or afternoon break to move and stretch, go for a walk, or do some squats or pushups. Interval training, which entails brief 60 to 90 seconds bursts of intense activity at almost full effort, can be a safe, effective and efficient way of gaining many of the benefits of longer duration exercise.

What's most important is making regular physical activity part of your lifestyle. Whatever you do, don't think of exercise as just one more thing on your to-do list.

Find an activity you enjoy — whether it's an active tennis match or a meditative meander down to a local park and back — and make it part of your regular routine. Any form of physical activity can help you unwind and become an important part of your approach to easing stress.

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Products and services. Exercise and stress: Get moving to manage stress Exercise in almost any form can act as a stress reliever. By Mayo Clinic Staff. Thank you for subscribing! Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry. Show references Physical Activity Guidelines for Americans.

Department of Health and Human Services. Accessed Aug. Physical activity adult. Mayo Clinic; Working out boosts brain health. American Psychological Association.

Seaward BL. Physical exercise: Flushing out the stress hormones. In: Essentials of Managing Stress. Bodenheimer T, et al. Goal-setting for behavior change in primary care: An exploration and status report. Patient Education and Counseling.

Locke E, et al. Building a practically useful theory of goal setting and task motivation: A year odyssey. American Psychologist. Olpin M, et al. Healthy lifestyles. In: Stress Management for Life. Cengage Learning; Laskwoski ER expert opinion. Mayo Clinic. See also Alternative cancer treatments: 11 options to consider Meditation Mindfulness exercises Relaxation techniques Guided meditation video.

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: Stress relief tips

25 Quick Ways to Reduce Stress	People who engage in self-care typically have lower levels of stress and improved quality of life, while a lack of self-care is associated with a higher risk of stress and burnout. Taking time for yourself is essential to live a healthy life. This is especially important for people who tend to be highly stressed, including nurses, doctors, teachers, and caretakers. It simply means tending to your well-being and happiness. Exposure to certain scents via candles or essential oils may be especially calming. Here are a few relaxing scents:. Using scents to boost your mood is called aromatherapy. Aromatherapy can decrease anxiety and improve sleep. Journaling may help reduce stress and anxiety and provide a positive outlet for your thoughts and emotions. A study noted that expressive writing or therapeutic writing can benefit people managing chronic health conditions, including but not limited to mental health conditions like depression. They noted that regular journaling may be linked to a higher quality of life, more proactive self-care behaviors, and other healthful behaviors, such as taking prescribed medications. Caffeine is a chemical in coffee, tea, chocolate, and energy drinks that stimulates your central nervous system. Consuming too much may worsen anxiety, according to a review of literature on the subject. Overconsumption may also harm your sleep. In turn, this may increase stress and anxiety symptoms. People have different thresholds for how much caffeine they can tolerate. If caffeine makes you jittery or anxious, consider cutting back by replacing coffee or energy drinks with decaffeinated coffee, herbal tea, or water. Social support from friends and family may help you get through stressful times and cope with stress. Having a social support system is important for your overall mental health. Not all stressors are within your control, but some are. Putting too much on your plate may increase your stress load and limit the amount of time you can spend on self-care. This is especially true if you take on more than you can handle because juggling many responsibilities may leave you feeling overwhelmed. Creating boundaries — especially with people who add to your stress levels — is a healthy way to protect your well-being. This can be as simple as asking a friend or family member not to stop by unannounced or canceling standing plans with a friend if you need more space. Procrastination may harm your productivity and leave you scrambling to catch up. This can cause stress, which negatively affects your health and sleep quality. A study in medical students in China linked procrastination to increased stress levels. The study also associated procrastination and delayed stress reactions with more negative parenting styles, including punishment and rejection. If you find yourself procrastinating regularly, it may be helpful to make a to-do list organized by priority. Give yourself realistic deadlines and work your way down the list. Work on the things that need to get done today, and give yourself chunks of uninterrupted time. Switching between tasks or multitasking can be stressful in itself. Yoga has become a popular method of stress relief and exercise among all age groups. While yoga styles differ, most share a common goal — to join your body and mind by increasing body and breath awareness. Research shows that yoga helps reduce stress and anxiety. Plus, it can promote psychological well-being. Stress reduction techniques that utilize mindfulness include meditation and mindfulness-based cognitive therapy MBCT , a type of cognitive behavioral therapy. Meditating consistently, even for short periods, may help boost your mood and decrease symptoms of stress and anxiety. Countless books, apps, and websites can teach you the basics if you want to try meditation. There may also be therapists in your area who specialize in MBCT. Human touch may have a calming effect and help you better cope with stress. For example, studies show positive physical contact may help relieve stress and loneliness. These types of contact may help release oxytocin and lower cortisol. In turn, these effects help lower blood pressure and heart rate. Both high blood pressure and increased heart rate are physical symptoms of stress. Spending more time outside may help reduce stress. Studies show that spending time in green spaces such as parks and forests and being immersed in nature are healthy ways to manage stress. A review of 14 studies found that spending as little as 10 minutes in a natural setting may help improve psychological and physiological markers of mental well-being, including perceived stress and happiness, in college-aged people. Even in an urban area, you can seek out green spaces such as local parks, arboretums, and botanical gardens. Mental stress activates your sympathetic nervous system, sending your body into fight-or-flight mode. During this reaction, stress hormones trigger physical symptoms such as a faster heartbeat, quicker breathing, and constricted blood vessels. Deep breathing exercises may help activate your parasympathetic nervous system, which controls the relaxation response. Deep breathing exercises include:. Deep breathing aims to focus your awareness on your breath, making it slower and deeper. When you breathe in deeply through your nose, your lungs fully expand, and your belly rises. This helps slow your heart rate, allowing you to feel at peace. Having a pet may help reduce stress and improve your mood. When you cuddle or touch your pet, your body releases oxytocin — a hormone linked to a positive mood. Plus, research shows that pet owners — especially those with dogs — tend to have greater life satisfaction, better self-esteem, reduced levels of loneliness and anxiety, and more positive moods. Having a pet may also help relieve stress by giving you purpose, keeping you active, and providing companionship. As such, a deficiency in one or more nutrients may affect your mental health and ability to cope with stress. Supplementing with magnesium has been shown to improve stress in chronically stressed people. Other supplements, including Rhodiola, ashwagandha, B vitamins, and L-theanine, may also help reduce stress, though more research is needed to understand their potential benefits better. However, dietary supplements may not be appropriate or safe for everyone. Although stress is unavoidable, being chronically stressed takes a toll on your physical and mental health. Fortunately, several evidence-based strategies can help you reduce stress and improve your overall psychological well-being. Exercise , mindfulness, spending time with a pet, minimizing screen time, and getting outside more often are all effective methods. Read this article in Spanish. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Stress is a natural and normal part of life, but sometimes you just need to relax. We've compiled a list of the top 10 ways to relieve stress. People seek help from professional psychologists for many different challenges. Find out more about these issues, from death to stress to family and…. Social anxiety can creep up at work, on dates, at parties, and more. Check in with yourself —take time to ask yourself how you are feeling. 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. Connect with Others to Reduce Stress Having meaningful relationships can create a sense of belonging. Here are some ways to reduce stress by connecting with others: Reach out to your community, family members, or friends. 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. 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 vaccines and boosters. Find a COVID 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. You can break it into smaller amounts of time, such as 20 to 30 minutes a day. 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. It offers resources and support for people who feel: Afraid Angry Grieving Lonely Sad Stressed Worried Unsure or just numb. Information for Specific Groups. Need Help? Know Someone Who Does? Contact the Suicide and Crisis Lifeline if you are experiencing mental health-related distress or are worried about a loved one who may need crisis support. Call or text Chat at lifeline. org Connect with a trained crisis counselor.
10 stress busters	It's nature's natural stress reliever as Strsss added bonus, tios also helps stave off depression Stress relief tips anxiety. Other ways to Weight and physical activity Events Calendar Campus Map. Turn up the volume and let your mind be absorbed by the music. Baltazar, Margarida, Daniel Västfjäll, Erkin Asutay, Lina Koppel, and Suvi Saarikallio. If going to the market is an unpleasant chore, do your grocery shopping online.
Stress relievers: Tips to tame stress - Mayo Clinic	Wunsch K, Wurst R, Von dawans B, Strahler J, Kasten N, Fuchs R. Spend time with friends and family. Do the high-priority items first. Rather than fuming about a traffic jam, look at it as an opportunity to pause and regroup, listen to your favorite radio station, or enjoy some alone time. Baba Y, Inagaki S, Nakagawa S, Kaneko T, Kobayashi M, Takihara T.
Coping With Stress	Skip directly to site content Skip directly to page options Skip directly to A-Z link. Coping With Stress. Minus Related Pages. Coping with stress during the pandemic will make you, your loved ones, and your community stronger. Learn more. Coping with a Natural Disaster? Call or text Chat at lifeline. For Everyone How Right Now Coping with a Disaster or Traumatic Event General Public: Care for Yourself [ KB, 1 page] Young Adults: Care for Yourself [ KB, 1 page] HHS ASPR TRACIE COVID Behavioral Health Resources external icon Food and Food System Resources During COVID Pandemic For Families and Children Helping Children Cope during the Pandemic Helping Children Cope with Emergencies Coping After a Disaster [1. Page last reviewed: November 30, Content source: National Center for Injury Prevention and Control , Division of Violence Prevention. home Violence Prevention. To receive email updates about this page, enter your email address: Email Address. What's this? Related Links. Links with this icon indicate that you are leaving the CDC website. The Centers for Disease Control and Prevention CDC cannot attest to the accuracy of a non-federal website. Everyone has physical and emotional limits. Saying yes may seem like an easy way to keep the peace, prevent conflicts and get the job done right. But instead, it may cause you inner conflict because your needs and those of your family come second. Putting yourself second can lead to stress, anger, resentment and even the wish to take revenge. And that's not a very calm and peaceful reaction. Remember, you're a priority. With its series of postures and breathing exercises, yoga is a popular stress reliever. Yoga brings together physical and mental disciplines that may help you reach peace of body and mind. Yoga can help you relax and ease stress and anxiety. Try yoga on your own or find a class — you can find classes in many areas. Hatha yoga, especially, is a good stress reliever because of its slower pace and easier movements. Stress can cause you to have trouble falling asleep. When you have too much to do — and too much to think about — your sleep can suffer. But sleep is the time when your brain and body recharge. Most adults need about 7 to 9 hours of sleep each night. And how well and how long you sleep can affect your mood, energy level, focus and overall functioning. If you have sleep troubles, make sure that you have a quiet, relaxing bedtime routine. For example, listen to soothing music, make sure the area you sleep in is cool, dark and quiet, put phones and tablets away, and stick to a regular schedule. Writing down your thoughts and feelings can be a good release for otherwise pent-up feelings. Don't think about what to write — let it happen. Write anything that comes to mind. No one else needs to read it. So don't aim for perfect grammar or spelling. Let your thoughts flow on paper, or on the computer screen. Once you're done, you can toss out what you wrote or save it to think about later. Listening to or playing music is a good stress reliever. It can provide a mental distraction, lessen muscle tension and lower stress hormones. Turn up the volume and let your mind be absorbed by the music. If music isn't one of your interests, turn your attention to another hobby you enjoy. For example, try gardening, sewing, reading or sketching. Or try anything that makes you focus on what you're doing rather than what you think you should be doing. If new stressors are making it hard for you to cope or if self-care measures aren't relieving your stress, you may want to think about therapy or counseling. Therapy also may be a good idea if you feel overwhelmed or trapped. You also may think about therapy if you worry a great deal, or if you have trouble carrying out daily routines or meeting duties at work, home or school. Professional counselors or therapists can help you find the sources of your stress and learn new coping tools. There is a problem with information submitted for this request. Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health. Click here for an email preview. Error Email field is required. Error Include a valid email address. To provide you with the most relevant and helpful information, and understand which information is beneficial, we may combine your email and website usage information with other information we have about you. If you are a Mayo Clinic patient, this could include protected health information. If we combine this information with your protected health information, we will treat all of that information as protected health information and will only use or disclose that information as set forth in our notice of privacy practices. You may opt-out of email communications at any time by clicking on the unsubscribe link in the e-mail. You'll soon start receiving the latest Mayo Clinic health information you requested in your inbox. Mayo Clinic does not endorse companies or products. Advertising revenue supports our not-for-profit mission. Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press. This content does not have an English version. Once drawing upon your sensory toolbox becomes habit, try simply imagining vivid sensations when stress strikes. The memory of your baby's face will have the same calming or energizing effects on your brain as seeing her photo. When you can recall a strong sensation, you'll never be without a quick stress relief tool. Taking a short hiatus from the television, computer, and cell phone will give you insight on what your senses respond to best. It's not easy to remember to use your senses in the middle of a mini—or or not so mino—crisis. At first, it will feel easier to just give into pressure and tense up. But with time, calling upon your senses will become second nature. Think of the process like learning to drive or play golf. You don't master the skill in one lesson; you have to practice until it becomes second nature. Eventually you'll feel like you're forgetting something if you don't tune into your body during challenging times. Here's how to make it habit:. Start small. Instead of testing your quick stress relief tools on a source of major stress, start with a predictable low-level source of stress, like cooking dinner at the end of a long day or sitting down to pay bills. Identify and target. Think of just one low-level stressor that you know will occur several times a week, such as commuting. Vow to target that stressor with quick stress relief every time. After a few weeks, target a second stressor and so on. Test-drive sensory input. If you are practicing quick stress relief on your commute to work, bring a scented handkerchief with you one day, try music another day, and try a movement the next day. Keep experimenting until you find a clear winner. Have fun with the process. If something doesn't work, don't force it. Move on until you find what works best for you. It should be pleasurable and noticeably calming. Talk about it. Telling friends or family members about the stress-relief strategies you're trying out will help you integrate them into your life. As an added bonus, it's bound to start an interesting conversation: everyone relates to the topic of stress. The best part of sensory-based strategies is the awareness that you have control. No matter where you are or what you're doing, quick stress relief is within arm's reach. Prevent pre-party jitters by playing lively music. Light candles. The flicker and scent will stimulate your senses. Wear clothes that make you feel relaxed and confident. Ease kitchen stress by breathing in the scent of every ingredient. Delight in the delicate texture of an eggshell. Appreciate the weight of an onion. Children and relationships. Prevent losing your cool during a spousal spat by squeezing the tips of your thumb and forefinger together. When your toddler has a tantrum, rub lotion into your hands and breathe in the scent. Too stressed to snooze? Try using a white noise machine for background sound or a humidifier with a diffuser for a light scent in the air. Creating a sanctuary. If clutter is upsetting, spend 10 minutes each day to tidy. Display photos and images that make you feel happy. Throw open the curtains and let in natural light. During stressful sessions, stay connected to your breath. Massage the tips of your fingers. Wiggle your toes. Sip coffee. On the phone. Inhale something energizing, like lemon, ginger, peppermint. While talking, stand up or pace back and forth to burn off excess energy, or take calls outside when possible. On the computer. Work standing up. Do knee-bends in minute intervals. Suck on a peppermint. Sip tea. Lunch breaks. Take a walk around the block or in the parking lot. Listen to soothing music while eating. Chat with a colleague. Your workspace. Place family photos on your desk or mementos that remind you of your life outside the office. In traffic. Play music or listen to an audiobook. Take a different route to see something new. Do neck-rolls at stoplights.

Stress relief tips -

Talk to a trusted friend or make an appointment with a therapist. When you're stressed, the last thing you probably feel like doing is getting up and exercising. But physical activity is a huge stress reliever—and you don't have to be an athlete or spend hours in a gym to experience the benefits.

Exercise releases endorphins that make you feel good, and it can also serve as a valuable distraction from your daily worries. While you'll get the most benefit from regularly exercising for 30 minutes or more, it's okay to build up your fitness level gradually.

Even very small activities can add up over the course of a day. The first step is to get yourself up and moving. Here are some easy ways to incorporate exercise into your daily schedule:. While just about any form of physical activity can help burn away tension and stress, rhythmic activities are especially effective.

Good choices include walking, running, swimming, dancing, cycling, tai chi, and aerobics. But whatever you choose, make sure it's something you enjoy so you're more likely to stick with it. While you're exercising, make a conscious effort to pay attention to your body and the physical and sometimes emotional sensations you experience as you're moving.

Focus on coordinating your breathing with your movements, for example, or notice how the air or sunlight feels on your skin. Adding this mindfulness element will help you break out of the cycle of negative thoughts that often accompanies overwhelming stress. There is nothing more calming than spending quality time with another human being who makes you feel safe and understood.

It's nature's natural stress reliever as an added bonus, it also helps stave off depression and anxiety. So make it a point to connect regularly—and in person—with family and friends.

Keep in mind that the people you talk to don't have to be able to fix your stress. They simply need to be good listeners. And try not to let worries about looking weak or being a burden keep you from opening up. The people who care about you will be flattered by your trust. It will only strengthen your bond.

Of course, it's not always realistic to have a pal close by to lean on when you feel overwhelmed by stress, but by building and maintaining a network of close friends you can improve your resiliency to life's stressors.

Don't get so caught up in the hustle and bustle of life that you forget to take care of your own needs. Nurturing yourself is a necessity, not a luxury. If you regularly make time for fun and relaxation, you'll be in a better place to handle life's stressors.

Set aside leisure time. Include rest and relaxation in your daily schedule. This is your time to take a break from all responsibilities and recharge your batteries. Do something you enjoy every day. Make time for leisure activities that bring you joy, whether it be stargazing, playing the piano, or working on your bike.

Keep your sense of humor. This includes the ability to laugh at yourself. The act of laughing helps your body fight stress in a number of ways. Take up a relaxation practice. Relaxation techniques such as yoga, meditation, and deep breathing activate the body's relaxation response , a state of restfulness that is the opposite of the fight or flight or mobilization stress response.

As you learn and practice these techniques, your stress levels will decrease and your mind and body will become calm and centered. Poor time management can cause a lot of stress. When you're stretched too thin and running behind, it's hard to stay calm and focused. Plus, you'll be tempted to avoid or cut back on all the healthy things you should be doing to keep stress in check, like socializing and getting enough sleep.

The good news: there are things you can do to achieve a healthier work-life balance. Don't over-commit yourself. Avoid scheduling things back-to-back or trying to fit too much into one day. All too often, we underestimate how long things will take. Prioritize tasks. Make a list of tasks you have to do, and tackle them in order of importance.

Do the high-priority items first. If you have something particularly unpleasant or stressful to do, get it over with early. The rest of your day will be more pleasant as a result. Break projects into small steps. If a large project seems overwhelming, make a step-by-step plan.

Focus on one manageable step at a time, rather than taking on everything at once. Delegate responsibility. You don't have to do it all yourself, whether at home, school, or on the job.

If other people can take care of the task, why not let them? Let go of the desire to control or oversee every little step. You'll be letting go of unnecessary stress in the process. In addition to regular exercise, there are other healthy lifestyle choices that can increase your resistance to stress.

Eat a healthy diet. Well-nourished bodies are better prepared to cope with stress, so be mindful of what you eat. Start your day right with breakfast, and keep your energy up and your mind clear with balanced, nutritious meals throughout the day. Reduce caffeine and sugar.

Avoid alcohol, cigarettes, and drugs. Self-medicating with alcohol or drugs may provide an easy escape from stress, but the relief is only temporary. Get enough sleep. Adequate sleep fuels your mind, as well as your body. Feeling tired will increase your stress because it may cause you to think irrationally.

When you're frazzled by your morning commute, stuck in a stressful meeting at work, or fried from another argument with your spouse, you need a way to manage your stress levels right now.

That's where quick stress relief comes in. The fastest way to reduce stress is by taking a deep breath and using your senses—what you see, hear, taste, and touch—or through a soothing movement.

By viewing a favorite photo, smelling a specific scent, listening to a favorite piece of music, tasting a piece of gum, or hugging a pet, for example, you can quickly relax and focus yourself. Of course, not everyone responds to each sensory experience in the same way.

The key to quick stress relief is to experiment and discover the unique sensory experiences that work best for you. The power of the relaxation response to reduce stress and boost mood. Using close relationships to manage stress and improve well-being. BetterHelp makes starting therapy easy.

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Download PDF. By Lawrence Robinson and Melinda Smith, M. Tip 1: Identify the sources of stress in your life Tip 2: Cut out unhealthy ways of dealing with stress Tip 3: Practice the 4 A's of stress management Tip 4: Get moving Tip 5: Connect to others Tip 6: Make time for fun and relaxation Tip 7: Manage your time better Tip 8: Maintain balance with a healthy lifestyle Tip 9: Learn to relieve stress in the moment.

Speak to a Licensed Therapist BetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more. Take Assessment HelpGuide is user supported. Learn more. More Information Helpful links.

Stress Management - Learn to manage your stress. American Heart Association Special Health Report from Harvard Medical School. Harvard Health - Special Health Report from Harvard Medical School.

Harvard Health Tolerating Distress - Workbook and information sheets to help you manage feelings of distress. Centre for Clinical Interventions Building Your Resilience - Learn how to increase your resilience in the face of stress and hardship.

American Psychological Association How To Relax: 8 Relaxation Tips for Your Mental Health. Trauma- and Stressor-Related Disorders. In Diagnostic and Statistical Manual of Mental Disorders. American Psychiatric Association.

Can, Yekta Said, Heather Iles-Smith, Niaz Chalabianloo, Deniz Ekiz, Javier Fernández-Álvarez, Claudia Repetto, Giuseppe Riva, and Cem Ersoy. Norelli, Samantha K. Treasure Island FL : StatPearls Publishing, The memory of your baby's face will have the same calming or energizing effects on your brain as seeing her photo.

When you can recall a strong sensation, you'll never be without a quick stress relief tool. Taking a short hiatus from the television, computer, and cell phone will give you insight on what your senses respond to best. It's not easy to remember to use your senses in the middle of a mini—or or not so mino—crisis.

At first, it will feel easier to just give into pressure and tense up. But with time, calling upon your senses will become second nature. Think of the process like learning to drive or play golf. You don't master the skill in one lesson; you have to practice until it becomes second nature.

Eventually you'll feel like you're forgetting something if you don't tune into your body during challenging times. Here's how to make it habit:. Start small. Instead of testing your quick stress relief tools on a source of major stress, start with a predictable low-level source of stress, like cooking dinner at the end of a long day or sitting down to pay bills.

Identify and target. Think of just one low-level stressor that you know will occur several times a week, such as commuting. Vow to target that stressor with quick stress relief every time.

After a few weeks, target a second stressor and so on. Test-drive sensory input. If you are practicing quick stress relief on your commute to work, bring a scented handkerchief with you one day, try music another day, and try a movement the next day.

Keep experimenting until you find a clear winner. Have fun with the process. If something doesn't work, don't force it. Move on until you find what works best for you. It should be pleasurable and noticeably calming. Talk about it.

Telling friends or family members about the stress-relief strategies you're trying out will help you integrate them into your life. As an added bonus, it's bound to start an interesting conversation: everyone relates to the topic of stress.

The best part of sensory-based strategies is the awareness that you have control. No matter where you are or what you're doing, quick stress relief is within arm's reach. Prevent pre-party jitters by playing lively music. Light candles. The flicker and scent will stimulate your senses.

Wear clothes that make you feel relaxed and confident. Ease kitchen stress by breathing in the scent of every ingredient. Delight in the delicate texture of an eggshell. Appreciate the weight of an onion.

Children and relationships. Prevent losing your cool during a spousal spat by squeezing the tips of your thumb and forefinger together. When your toddler has a tantrum, rub lotion into your hands and breathe in the scent. Too stressed to snooze? Try using a white noise machine for background sound or a humidifier with a diffuser for a light scent in the air.

Creating a sanctuary. If clutter is upsetting, spend 10 minutes each day to tidy. Display photos and images that make you feel happy. Throw open the curtains and let in natural light. During stressful sessions, stay connected to your breath.

Massage the tips of your fingers. Wiggle your toes. Sip coffee. On the phone. Inhale something energizing, like lemon, ginger, peppermint. While talking, stand up or pace back and forth to burn off excess energy, or take calls outside when possible.

On the computer. Work standing up. Do knee-bends in minute intervals. Suck on a peppermint. Sip tea. Lunch breaks. Take a walk around the block or in the parking lot. Listen to soothing music while eating.

Chat with a colleague. Your workspace. Place family photos on your desk or mementos that remind you of your life outside the office. In traffic. Play music or listen to an audiobook. Take a different route to see something new. Do neck-rolls at stoplights.

Sing in the car to stay awake and happy. Public transportation. Take a break from reading, cell conversations, and music to tune into the sights and sounds around you. Try noticing something new, even if you're on the same old bus ride. Running errands. Wear a special perfume or lotion so you can enjoy it while you rush from place to place.

Carry a stress ball in your pocket. Waiting in lines. Instead of worrying about time slipping away, focus on your breathing. People watch. Chat with the person ahead of you.

Chew a stick of minty gum. Tools for managing emotions and bringing your life into balance. The power of the relaxation response to reduce stress and boost mood. Using close relationships to manage stress and improve well-being. BetterHelp makes starting therapy easy.

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Harvard Health Partnership Audio Meditations Newsletter. What is the fastest way to relieve stress? Stress Quick Stress Relief Learn how to use the power of your senses to relieve stress on the spot and stay calm, productive, and focused—no matter what life throws at you.

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Tips for Managing Stress