Simple Ways to Lower Stress in Five Minutes or Less

You can't always remove the source of stress, but you can calm your body's response to it. These take five minutes or less.

Slow your breathing

Try box breathing: breathe in for four counts, hold for four, out for four, hold for four. Repeat for a minute or two. Longer exhales help signal your body to relax.

Step outside

A few minutes of fresh air, sunlight or greenery can reset your mood.

Move your body

Walk around the block, climb a flight of stairs or stretch your neck and shoulders. Movement burns off stress hormones.

Name it

Simply naming the feeling ("I'm anxious about this meeting") can take some of its power away.

Try the 5-4-3-2-1 method

Notice 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell and 1 you can taste. It pulls your attention back to the present.

Talk to someone

A short call or message with a friend is one of the fastest ways to feel better.

If stress or anxiety is affecting your daily life, talk to your doctor or a mental health professional. In the U.S., you can call or text 988 any time for support.

Stress in later life

Retirement, health changes, caring for a spouse, or losing loved ones can all bring stress. It's okay to ask for help.

Try something new

Gentle activities like gardening, tai chi, painting or listening to music can calm the mind and lift the mood.

Stay connected

Even a short phone call with a friend or family member can make a stressful day easier.