These 70 stress relievers can help you calm your body and mind
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Looking for real ways to reduce stress? These 70 stress relievers offer quick, effective tools to help you ease anxiety, calm your body, and relax your mind.
Between trying to keep up with work, relationships, laundry, global crises, and the group chat, life feels like a lot sometimes. The reality is that most days, you may be carrying more stress than your nervous system was ever designed to hold. Stress can make small things feel big and big things feel impossible.
While you can’t opt out of the overwhelm of life, you can build a toolkit of simple practices that help you ride the wave — instead of getting sucked under the current. Reducing stress is about finding tiny moments of relief that fit into your life, with all its chaos and unpredictability.
So whether you’re looking for a way to calm your mind, reset your body, or just not totally lose it before lunch, we’ve gathered 70 stress relievers for you to explore. From science-backed techniques to fun little rituals that work, the hope is you can find what helps you feel grounded and calm.
70 quick and easy stress relievers to help you feel better
Stress comes in all different forms. Sometimes it’s subtle, showing up as tension in your jaw. Other times, it bursts onto the scene, overwhelming your body and mind. But no matter how it shows up, you deserve relief.
So if you’re tired of letting stress take over, here are 70 ways to relax and feel like yourself again.
Quick fixes
Sometimes you need immediate relief. Here are some tips that can quickly and easily shift how you feel in the moment:
Breathe in for four, out for six. Then repeat a few more times.
Relax your shoulders.
Do the 5–4–3–2–1 grounding technique by naming five things you can see, four you can hear, three you can feel, two you can smell, and one you can taste.
Splash cold water on your face.
Drink a glass of water.
Look out the window and name three things you see, like trees, clouds, and your neighbor.
Place your hand on your heart and breathe.
Let out a dramatic or audible sigh.
Step outside for one minute and take in some fresh air.
Do absolutely nothing for sixty seconds.
Whisper “It’s okay” to yourself. Even if it’s not all okay, this can remind your system that you’re here.
Try the S.T.O.P. technique by stopping, taking a breath, observing what’s going on, and then proceeding gently.
Send someone a silent wish for peace.
Play a quick word game in your head to break the spiral. You could do something simple like, “What rhymes with banana,” or “Name a fruit for every letter.”
Laugh at something silly, like your favorite sitcom or a viral meme.
Related read: Emergency Calm: how to calm down in 2 minutes
Physical practices
Your body carries what your brain can’t process, which means physical stress relief is important. Here are some body-based resets for when you feel stuck, tense, or like you’re one minor inconvenience away from screaming into a pillow:
Stretch your body, one area at a time. Start with your neck, then shoulders, arms, back, and legs.
Plant your feet flat and press into the floor. Then release and repeat.
Dance it out to one song with your full body.
Shake your whole body as if you’re a wild animal. (This is what animals do, and it really works.)
Push your feet into the ground and imagine roots. Picture them growing down as you breathe up.
Do three slow and exaggerated stretches. As you do this, act like you’re reaching for the ceiling or melting into your floor.
Intentionally soften into your couch on purpose to remind yourself that you’re safe.
Do a yoga pose that doesn’t require flexibility and is comfortable, like child’s pose or legs up the wall.
Go for a five-minute walk around the block.
Lift your heels slowly and then lower them. Repeat this a few times.
Do some easy wall push-ups, as a little resistance can feel good.
Roll your neck slowly side to side and breathe into the tight spots.
Do a tension check-in. Start at your forehead and then work your way down your body. Focus on softening what you can and naming what you can’t.
💙Move through the tension with this Lower Body Stress session with Mel Mah.
Mindful mental health techniques
When you’re stressed, mindfully noticing what’s happening inside and outside of your body can help you stop your spiral. To create space between you and your stress, here are a few ways to come back to the present:
Imagine your thoughts playing on a movie screen. Let them come and go like trailers that you’re just viewing.
Use mindful counting by saying a number as you inhale and exhale.
Try a gratitude countdown from ten to one. Name a person, a place, a memory, or a snack. It really can be whatever you want.
Name three good things about yourself — even if it feels awkward.
Visualize a stranger across the globe and send them compassion. You might be surprised at how calming it can feel to care for someone you don’t know.
Revisit a forgotten memory that made you feel good, like a conversation or a sunset.
Picture a calming place like a misty lake, a cozy cottage, or a magical seaside town. Then go there in your mind.
Check in with yourself like you would a friend. Ask yourself a question like, “Hey, how are you doing? Do you need anything?”
Do a weather report for your emotions by saying something like, “Overcast with a chance of rage.” Naming it can help to tame it.
Let your imagination wander with a string of peaceful words. You could say, “Warmth, laughter, cozy, light.”
Visualize yourself grounded like a tree. You could picture that your roots are deep, and even though the wind is blowing, you’re steady.
Zoom out and slowly picture your place in your neighborhood, the city, the continent, the planet, and then the galaxy. This can make your stressors feel a lot smaller.
Creative outlets and hobbies
Creativity can give your brain a break from overthinking and overfunctioning. So, here are a few creative ways to shift your energy into play and curiosity when you’re feeling stressed:
Doodle something — anything.
Write the worst poem you can think of on purpose.
Bake something that smells like home or your childhood.
Color outside the lines in a drawing book. Literally.
Sing really loud in your car, shower, or apartment. And don’t worry if you’re off-key.
Rearrange one shelf or drawer.
Make a playlist for a feeling like, “Songs for when I want to punch a wall.”
Try a visualization story or guided imagery.
Start a “nothing project” that has no outcome and no purpose. It’s just play. It could be a collage of random magazine cutouts or a silly haiku about your sister.
Text a pun to a friend or make a funny face and take a picture to make yourself laugh.
Related read: 7 benefits of creativity (and easy ways to be more creative)
Connection and comfort
Connection can be the reset button you didn’t know you needed. Plus, it can remind you that you matter when life is hard. Here are six ways that can help you feel a little less alone the next time you’re stressed:
Call or text someone you trust and just chat with no agenda.
Pet an animal.
Say something kind to someone. Generosity can be surprisingly self-soothing.
Ask for help, even if it’s small. Ask for a ride, a hug, or for someone to just distract you for 30 seconds.
Sit near someone quietly and just be.
Picture someone who’s supported you and let yourself feel it.
Healthy lifestyle habits
When you feel stressed, it can be hard to drop everything and do something to relieve your stress. But there are ways to slowly form habits so that it starts to become more natural to you. Here are some practices that can support your body and mind, and also give you a better ability to deal with the noise of everyday:
Take a screen break for five minutes and just look out the window.
Eat a nutritious snack like a handful of nuts and a piece of fruit.
Create a mini bedtime wind-down routine. It could be as simple as brushing your teeth and washing your face while listening to soothing music.
Set one micro-goal and finish it, like watering a plant or emailing that one person.
Rest your eyes for 60 seconds during your lunch break and take a deep breath as you do it.
Go to bed 15 minutes earlier than you normally would.
Keep a “what’s good” list filled with tiny wins, random joys, and things you’re grateful for.
Hydrate consistently throughout the day.
Move your body consistently in low-effort ways like wiggling, walking, or stretching.
Swap one cup of coffee for water.
Practice a “short disconnect” by stepping away from the news for one hour before bed.
Light a candle or use a scent you love. Your nervous system loves familiar and calming smells.
Establish phone boundaries by avoiding screen time in bed.
Do one small act of kindness on the weekend, like paying for the person's food behind you at the drive-through.
💙 Make lasting stress-reducing changes with help from Dr. Julie Smith’s series Building Habits that Actually Stick.
Stress relievers FAQs
Why should I try to reduce stress and anxiety?
Stress can really mess with you if you don’t deal with it. It can impact sleep, digestion, and even your ability to remember why you walked into a room.
But you don’t have to completely get rid of stress overnight. Small changes can help you feel more grounded, more present, and more like yourself again.
What is the best practice for stress relief?
The “best” practice is the one that actually works for you and that you’ll actually do. For some people, this is a short breathing exercise. For others, it’s walking around the block while ignoring emails.
To help you find what’s right for you, experiment and notice what helps you feel better. Don’t worry if it’s not what everyone else is doing. Just focus on what is working for you.
What are some quick tips to relieve stress at work?
A quick way to relieve stress at work is to stand up and stretch for 30 seconds. You could also take a few slow breaths or step outside for a couple of minutes.
Also, make an effort to say no and set boundaries when it’s appropriate. It’s important to protect your peace and prioritize yourself.
How can I find which stress relievers work best for me?
To find out which stress relievers work best for you, try out a few different kinds. As you do, pay attention to what leaves you feeling a little softer and calmer.
You could write down what's working for you so you’ve got a toolkit ready for the next time life gets overwhelming.
How to get stress out of your body?
Stress can get stored in your muscles, your jaw, and your gut. So, let your body process it by moving through it. You might:
Move your body — gently or wildly
Stretch
Breathe deeply
Shake out your limbs as if you’re trying to dry off invisible water
Cry
Sigh audibly
Calm your mind. Change your life.
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