Stop Stressing! 18 Easy and Instant Stress Relief Techniques

Stress. It's something we all have that no one wants, especially if it's making you anxious, irritable or frustrated. Good news, though: There are some simple things you can do to help manage it on your own, right now. So the next time you're feeling stressed out, try one of these techniques to relieve stress — fast!

1. Take a Walk

Getting rid of stress can be a walk in the park — literally. Moderate exercise like walking stimulates your brain and improves your mood, which in turn can lower stress.¹ This is especially true of walking out in the great outdoors, as studies show that calming sounds and the peacefulness of nature can lower blood pressure and stress hormones.² If possible, walk and talk with a companion to get your mind off your worries — it's good for both women's health and men's health.

2. Correct Your Posture

It takes just a fraction of a second to notice your shoulders slumping and to stand up straighter. This little move can boost confidence, turn negative thoughts into positive ones and decrease levels of the stress hormone cortisol.³

3. Use a Stress Ball

Squeezing a stress ball stimulates your nerves and muscles, making them stronger and improving your stress levels. It can also help lower blood pressure and enhance emotional stability.⁴ So the next time you're white-knuckling it, do it with a stress ball in hand and reap the benefits.

4. Just Breathe

Breathing is one of the most effective things you can do to activate your body's natural relaxation response. The key to stress relief is to practice focused breathing, which can help decrease your metabolism, relax your muscles and lower your blood pressure.⁵ There are many breathing techniques you can try, including basic deep breathing; using visual imagery while taking purposeful breaths; and slow, even breathing.

5. Practice the "1-Minute Breathing Exercise"

Deep breathing is an age-old practice that induces relaxation by enhancing the flow of oxygen throughout the body.⁵ The trick is to breathe deeply into the diaphragm while counting to 20, holding for 20 seconds, then exhaling for another 20 seconds in a slow and controlled manner.

6. Chew Gum

Sorry, mom, but gum really can be good for you. A number of studies show the simple act of repetitive chewing can be a quick way to relax, improve concentration and lower stress.⁶ While chewing gum may not be socially acceptable in many work situations, keep some in your back pocket to chew your way through a traffic jam or a crowd at the mall. Some teachers even encourage students to chew gum while taking tests because it helps them stay calm and focused. But don't create any new problems — keep it sugarless to avoid both cavities and calories.

7. Laugh

It may sound funny, but laughter really can be the best medicine for stress. In fact, just thinking about having some laughs is enough to lower your stress hormones.⁷ So call that funny friend who cracks you up or watch your favorite television comedy. And go ahead and try to laugh about the very thing that's causing your stress, as this can actually help tension fade away. Bottom line: your sense of humor can get you through stressful times, so don't lose it, no matter what.

8. Simple Meditation

We've all seen the image of someone sitting in a peaceful trance in a tranquil environment for a long period of time. For many of us, it's hard to imagine incorporating that into our busy lives, but meditation can help you feel calm, peaceful and balanced.⁷

Anyone can meditate practically anywhere, in just a few minutes. Here are some steps to try:

• Sit somewhere that feels calm and quiet. It can be in a chair or on the floor, anywhere that's comfortable.
• Set a time limit. If five or 10 minutes is all you have, that's okay.
• Feel your breath. Think about your breathing in and out.
• Notice when your mind wanders. Be aware of it and purposely return your attention to your breathing.
• Don't judge yourself. This is key. If you have trouble focusing, that's OK. Just return your attention and keep coming back to your breathing.
• Take a final moment to notice the sights and sounds of your environment. Pay attention to how your mind and body feels. Most likely, you'll be calmer than before.

9. Listen to Music

Music therapy is a growing field and research suggests music is a great way to enhance your mood and quickly lower stress.⁷ Not only can music relax you, but it can get your mind off of whatever it is that's causing your stress. Best of all, you don't have to take time off to listen to music. Listen while working or doing chores and you'll notice how much more pleasurable and less stressful these tasks become. Turn up your favorite tunes while you're stuck in traffic and feel the stress of the situation melt away while improving your mental health.

10. Talk to Yourself

No one around to talk you through it? You can do the job yourself. It's all about being your own cheerleader, and also turning those negative thoughts into positive thinking.¹ For example, when that voice inside your head says “I can't deal with this," shoot back with, “Don't worry, I'll do the best I can." Instead of saying “Everything is going wrong all at once," try “I'll take things one step at a time."

According to research, it may be even better to talk to yourself in the third person.⁸ Also called “distanced self-talk," it may sound strange, but it can be effective. The theory is that in the same way you can calmly give advice to a friend who's going through a hard time, you're more able to talk yourself through a stressful situation if you speak as though you're not the one going through it.

11. Check in With Your senses

Scan your environment and name three things that you can see, hear and touch. Describe the shape and size of the objects, how they sound and/or what their textures feel like. Since stress is often generated by thoughts of the future, focusing on the physical world around you can snap you back to the present moment and out of worry.⁹

12. Pamper Yourself

A trip to the spa is always a great way to de-stress, but you may not always have the time and money to indulge. As an alternative, try soaking a hand towel in hot water and placing it around your neck and shoulders as a sort of at-home body wrap. If it's a stressful day and a professional massage is not in the cards, try placing a tennis ball between your back and the wall. Lean into it gently to break up the tension. Move it to another spot and repeat. Lastly, if an infrared sauna isn't in the cards today, try using a steamy shower to help reduce stress.

13. Go Outside

No matter your age, stepping outside for some fresh air can improve your mental and physical health, especially when you are able to connect to nature. Spending time outdoors has been shown to reduce stress and increase life satisfaction, happiness and mindfulness.¹⁰

14. Take a Cold Shower

A cold shower or ice bath not only forces your racing thoughts to focus on the physical sensation of temperature, but also lowers your blood pressure and creates the hormones that make you feel happy (endorphins).¹¹ Next time you're at home and you notice anxiety interfering with your day, try a chilly 30 seconds at the end of your shower. Cold showers can also help reduce inflammation.

15. Phone a Friend

Simply verbalizing how you feel to a friend or family member can help you release some of the tension. And if you're comfortable enough sharing the source of stress with someone, you might find talking things out to be even more useful in dissipating your anxiety.⁷

16. Take a Nap

Lack of sleep can make it harder to manage stress. Taking a nap can help you recharge, leaving you sharper and more equipped to manage the stressors coming your way.¹² In general, making sleep a priority and maintaining a regular sleep schedule can help your mind and your body feel rested, calm and ready to face the day. It's also a good way to boost your immune system.

17. Declutter

Declutter your home. Studies have found that for many people, decluttering can promote productivity and reduce stress.¹³

18. Prioritize and Adapt Your To-Do List

If you find yourself taking on more than you can handle, delegate tasks and give yourself permission to say no to non-essential projects and activities.¹ You can also adapt your to-do list by finding alternate methods of accomplishing your tasks. For example, skip the store by having your groceries delivered or order gifts online. Consider using apps that help you organize tasks to help you keep your priorities in focus.

Take Charge of Your Health and Wellness

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Author Bio

Kristin Driver is a Digital Writer with CareCredit. She specializes in writing about health care, finances, and pet care. Her work has been published by Cedars-Sinai, UCLA Health, Stanford Health Care, Risk & Insurance, Modern Health Care, Risk Insider, CIO Review and more.