Nearly a quarter of U.S. adults rated their stress levels between 8 and 10 on a 10-point scale in 2023. According to the American Psychological Association’s Stress in America survey, that’s up from just 19% in 2019 before the pandemic.
The sustained stress is taking a toll, with 66% of adults reporting a chronic illness and 37% a mental health condition in 2023.1
If you’re feeling the weight of this “collective trauma,” as APA psychologists call it, know that you have the power to calm your mind and body. Here are 15 strategies to relax and de-stress in the moment when anxiety strikes.
1. Take Deep, Calming Breaths
When you’re feeling anxious or angry, your breathing tends to become quick and shallow. This sends a signal to your brain that reinforces the fight-or-flight response, creating a vicious cycle. To break free, focus on taking slow, deep breaths.
Try the 4-7-8 breathing technique: inhale for a count of 4, hold your breath for 7 counts, then exhale slowly for 8 counts. This helps activate the parasympathetic nervous system, promoting relaxation.
A study found that deep breathing exercises can significantly reduce stress and anxiety levels. (ref)
2. Practice Progressive Muscle Relaxation
Progressive muscle relaxation involves systematically tensing and then relaxing different muscle groups in your body. This helps release physical tension and promotes a sense of calm.
Start by tensing the muscles in your toes for 5-10 seconds, then release. Work your way up through your body, tensing and relaxing each muscle group as you go.
3. Engage Your Senses
Engaging your senses can be a powerful way to ground yourself in the present moment and calm your mind. Try focusing on something you can see, hear, smell, taste, or touch.
For example, take a moment to notice the intricate details of a nearby object, savor the taste of a piece of dark chocolate, or listen intently to the sounds of nature outside.
4. Get Moving
Physical activity is one of the most effective ways to combat stress and anxiety. When you exercise, your body releases endorphins – natural mood boosters that promote feelings of well-being.
Even a short burst of movement can make a difference. Take a brisk 5-minute walk, do some jumping jacks, or dance to your favorite song. Just 10 minutes of physical activity can significantly improve mood and reduce feelings of anxiety.(ref)
5. Try the 5-4-3-2-1 Grounding Technique
The 5-4-3-2-1 technique is a simple mindfulness exercise that helps bring your focus back to the present moment. Start by taking a deep breath, then:
- Name 5 things you can see
- Name 4 things you can feel
- Name 3 things you can hear
- Name 2 things you can smell
- Name 1 thing you can taste
This sensory awareness practice can help calm racing thoughts and ground you in reality.
6. Visualize a Peaceful Scene
Guided imagery is a relaxation technique that involves picturing a calming scene in your mind. Close your eyes and imagine yourself in a peaceful setting, such as a tranquil beach or a serene forest.
Engage all your senses as you visualize the scene. What do you see, hear, smell, and feel? Spend a few minutes fully immersed in this calming mental escape.
7. Practice Mindful Meditation
Mindfulness meditation involves focusing your attention on the present moment without judgment. Find a quiet spot, sit comfortably, and bring your awareness to your breath.
When thoughts arise, simply notice them without getting caught up in their content. Gently redirect your focus back to your breath. Even a few minutes of mindful meditation can have calming effects.
8. Repeat a Calming Mantra
A mantra is a word or phrase that you repeat to yourself to promote relaxation and positive thinking. Choose a mantra that resonates with you, such as “I am calm” or “This too shall pass.”
Silently repeat your mantra to yourself, syncing it with your breath. Let the words wash over you, replacing anxious thoughts with a sense of peace.
9. Reach Out for Support
Sometimes, the best way to calm down is to connect with others. Talking through your worries with a trusted friend, family member, or therapist can provide a much-needed outlet and fresh perspective.
Don’t hesitate to reach out for support when you’re feeling overwhelmed. Research shows that social support is a key factor in managing stress and promoting emotional well-being. Even a quick phone call or text exchange can help you feel less alone.(ref)
10. Write It Out
Journaling is a powerful tool for processing emotions and gaining clarity. When you’re feeling stressed or anxious, take a few minutes to write down your thoughts and feelings.
Don’t worry about perfect grammar or spelling – just let the words flow freely. You might be surprised by the insights that emerge. Expressive writing can help reduce stress, improve mood, and even boost immune function.(ref)
11. Laugh It Off
Laughter really is the best medicine when it comes to stress relief. When you laugh, your body releases endorphins, reduces stress hormones, and relaxes tense muscles.
Watch a funny video, read a humorous book, or call a friend who always makes you chuckle. Seek out opportunities to infuse more laughter into your day. Laughter can significantly reduce stress and improve overall well-being.
12. Practice Gratitude
Shifting your focus to the positive aspects of your life can help put stress in perspective. Take a moment to reflect on things you’re grateful for, big or small.
You might jot down a few items in a gratitude journal or simply take a mental inventory. Practicing gratitude can lower stress levels, improve mood, and increase resilience in the face of challenges.
13. Engage in a Creative Hobby
Immersing yourself in a creative pursuit can be a wonderful way to calm your mind and relieve stress. Whether it’s painting, knitting, gardening, or playing music, find an activity that allows you to express yourself and get lost in the flow.
Creative hobbies provide a much-needed break from everyday stressors and can boost feelings of accomplishment and joy. Engaging in creative activities can significantly reduce stress and promote relaxation.
14. Try Acupressure Techniques
Acupressure is a traditional Chinese healing practice that involves applying pressure to specific points on the body to relieve tension and promote relaxation. You can perform simple acupressure techniques on yourself for quick stress relief.
One easy technique is to press your thumb on the inner point of your wrist crease for two minutes. This can help release tension and calm your mind.
15. Embrace Nature
Spending time in nature has a profound calming effect on the mind and body. Step outside for a few minutes, take a deep breath of fresh air and soak in your surroundings.
Notice the sights, sounds, and smells of the natural world around you. Even a brief nature break can help you feel more grounded and at peace. Exposure to nature can lower stress levels, improve mood, and enhance overall well-being.
Everyone responds to stress differently, so experiment with these techniques to find what works best for you. With practice, you’ll develop a personalized toolkit of strategies to help you calm down quickly when anxiety strikes. By prioritizing your emotional well-being and implementing these techniques, you’ll be better equipped to navigate life’s challenges with greater ease and resilience.
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Nancy Maffia
Nancy received a bachelor’s in biology from Elmira College and a master’s degree in horticulture and communications from the University of Kentucky. Worked in plant taxonomy at the University of Florida and the L. H. Bailey Hortorium at Cornell University, and wrote and edited gardening books at Rodale Press in Emmaus, PA. Her interests are plant identification, gardening, hiking, and reading.
