- Deep breathing: Also called “belly breathing,” this is one of the best ways to calm down anytime you feel stressed. Deep breaths send more oxygen to your brain, which can help you feel more relaxed and in control.
Take control of your stress — discover your stress busters
Everyone gets stressed sometimes, and everyone handles it differently. Something that upsets you might not bother your friend at all. That’s totally normal.
You may not be able to control the things that cause stress, but you can learn how to manage your feelings so stress doesn’t take over or cause harm. Start by taking care of yourself. Healthy habits can really help, like:
- Eating nutritious foods
- Exercising regularly
- Cutting back on screen time
- Getting enough sleep
Stress busters are great options when you want to calm down and feel better.
What are stress busters?
Stress busters are fun, easy ways to relax your mind and body — and you can do them almost anywhere! Try them more than once — it takes practice to find what works best for you.
Stress busters work by helping you practice “mindfulness.” Mindfulness is broadly defined as purposefully paying attention — moment by moment — to thoughts, feelings, bodily sensations, and the surrounding environment. Higher levels of mindfulness are related to better overall physical health, more physical activity, healthier eating patterns, and better-quality sleep.
Try these stress busters:
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- Tense and relax your muscles: Start with your toes. Squeeze them tight, then let go. Then move up to your legs, arms, shoulders, and face. This helps you notice when your body is tense — and teaches it how to relax.
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- Picture a peaceful place: Close your eyes and imagine somewhere that makes you feel calm and safe. Think about what that place might look, sound, and feel like — then you can use your imagination to visit it any time you need a break from stress. Your peaceful place could be anywhere! Maybe it’s:
- Lying on a sunny beach
- Watching fish swim
- Dancing in the rain
- Sitting by a campfire
- Gazing at stars in the sky
You can even play relaxing music while you practice any of these!
Knowledge check: breathing deeply, tensing and relaxing muscles, picturing something peaceful
Resources to help manage and track your stress
Stress busters are designed to help manage common, everyday stress. They are not a substitute for professional mental health treatment. If you ever feel unsafe with your thoughts or overwhelmed beyond what can be managed using these strategies, please reach out to a licensed mental health professional or call your local crisis line right away (in the U.S., dial 988).