Reducing stress is easier said than done. You might recognise the feeling. Your calendar is packed, your thoughts won’t stop racing, and your body feels tense. It can seem like there’s no off switch. But the truth is, you have more control over how you deal with stress than you think.
Psychologists emphasise that stress isn’t necessarily a bad thing. In fact, it can help keep you sharp and motivated.
But when tension becomes too frequent or lasts too long, it drains your energy and affects your physical and mental health. That’s why it’s essential to learn techniques that help you relieve stress quickly and build resilience in the long term.
In this article, you’ll find practical stress management exercises and tips psychologists use themselves to reduce stress. Discover what works for you and learn how to take back control, even in busy or challenging times.
What Is Stress and Why Do We Need It?
Stress is your body’s natural response to something you find challenging or threatening. Your brain releases stress hormones like adrenaline and cortisol, which put your body into “action mode” (Understanding the Body’s Stress Response, 2022). Your heart rate rises, your breathing speeds up, and your muscles tighten. This is called acute stress.
A little bit of acute stress can actually be helpful. It keeps you alert, focused, and energised during important moments, like giving a presentation or competing in a match (Duan et al., 2019).
Psychologist Britt Slief explains:
“Stress helps you stay alert and make decisions. Your body can handle it perfectly well, as long as it’s short-term.”
But when stress lasts too long, it becomes chronic. Your body stays in that alert mode even when the threat has passed, which can lead to sleep problems, fatigue, a cycle of worrying, and irritability.
83% of workers suffer from work-related stress, suggesting that the majority of us are experiencing similar feelings (Workplace Stress, 2025).
Learning how to reduce stress before it builds up is key to maintaining both physical and emotional health.
Immediate Stress Relief: 10 Simple Stress Release Exercises (2–5 minutes)
Sometimes you need to calm down fast, like before a meeting or after a stressful moment. Try these exercises to reset in just a few minutes.
1. Breathe deeply ten times
Put your hands on your stomach. Breathe in slowly and deeply, then breathe out slowly. Do this ten times, paying attention to your hands and your breath. This can help calm your body and lower stress fast.
Britt Slief, psychologist:
Your breath is a powerful tool to calm down. It connects your body and mind and helps you focus on the present“.”
2. Take a micro-walk
Step outside and walk for two to five minutes. Notice your steps and what’s around you. Even a short walk in daylight can help you feel calmer and sleep better (More Daylight Can Brighten Your Spirits, Too, 2021).
3. Stretch your neck, shoulders, and back
Release tension in your neck, shoulders, and back with quick stretches. This can help ease physical and mental stress.
4. Try the mindful five-senses check
Name 5 things you see, 4 you feel, 3 you hear, 2 you smell, and 1 you taste. This brings you back to the present moment and interrupts anxious thoughts.
Shift your focus by looking around and describing what you see. Naming your surroundings can help calm your mind and stop overthinking.
6. Listen to calming sounds
Listen to soft music or white noise to help you relax and feel better fast.
7. Take a tea break
Drinking tea can help you slow down. Focus on the smell and warmth as you drink.
8. Visualise a peaceful place
Imagine a peaceful place, like a beach or forest. Think about what you would see, hear, and feel there.
9. Do a mini-hobby
Read a few pages, write down your thoughts, or doodle. Doing something you enjoy can boost your mood and give you more energy.
10. Try light progressive muscle relaxation (PMR)
Tense five muscle groups for five seconds each, then let go. Notice how your muscles feel as they relax. This can help your body release stress.
👉 Summary: Quick actions like deep breathing, stretching, and taking a mindful pause can help you feel better right away. Try taking a slow, deep breath now and notice how it feels. These simple steps can help you stay balanced during your day.
Long-Term Tips for Managing Stress and Building Resilience
Short-term fixes help, but building resilience over time makes a bigger difference. These habits support your health in the long run.
1. Stick to a routine
Begin and end your day with regular sleep, meals, and movement. A routine gives your mind structure and calm.
2. Stay physically active
Walk, go to the gym, or do yoga. Moving your body helps release tension and lifts your mood.
3. Keep practising mindfulness
Ten to fifteen minutes a day can make a big difference. Consistency matters more than intensity. Mindfulness supports focus, calm, and better sleep (Remskar et al., 2024).
4. Write and separate what you can and cannot control
Write down what stresses you and split it into two lists: what you can control and what you cannot.
For instance, Sarah, a busy project manager, found herself overwhelmed by numerous deadlines and client demands. She took a moment to sit down with a notepad and drew two columns. On one side, she jotted down tasks she could act on, such as organizing her schedule or communicating with her team. On the other side, she listed the things beyond her control, such as unexpected client requests. By doing this, Sarah felt more at peace, focusing her energy on what she could change and letting go of the rest.
5. Connect socially
Talk with a friend or colleague. This can lower stress and remind you that you are not alone.
6. Prioritise sleep hygiene
Go to bed at a consistent time, take a 60–90-minute screen break before bed, and get daylight exposure during the day. Good sleep restores your body and mind.
7. Eat well and limit stimulants
Eat whole foods and limit caffeine or alcohol. A healthy diet gives your brain and body what they need.
8. Set boundaries and be assertive
Say no more often and clarify your limits. Try “timeboxing” (scheduling fixed blocks for single tasks) to avoid feeling stressed or overextended.
9. Practise digital hygiene
Turn off notifications, set aside time to focus, and avoid multitasking. Managing digital distractions helps you focus and feel less tense.
10. Spend time in nature
Take a short walk in the sun or in a green space. This can help lower stress and improve your mental health (Ma et al., 2023).
11. Act in line with your values
Connect your weekly goals to what matters most to you. When your actions match your values, your days feel more meaningful and less stressful.
12. Reflect and practise self-compassion
At the end of your day, think about what went well and what you learned. Be kind and patient with yourself instead of being critical.
Britt Slief, psychologist:
“Resilience means being flexible when challenges arise and finding ways to recover afterwards.”
👉 Summary: To manage stress long-term, create regular routines, rest well, stay active, eat nourishing foods, and practice self-kindness. These habits strengthen resilience over time.
What Psychologists Do Themselves (Pia’s Favourites)
Pia Linden, a former OpenUp psychologist, shares the exercises she uses to manage stress and stay balanced. Try adding some of these habits to your day and see what helps you most.
- Check in with yourself – I ask how I feel and what I need right now. Taking a moment to reflect helps me handle stress better. Try it once today and see if you notice a change.
- Deep breathing – Taking ten deep breaths can reset my stress level instantly. Give it a try today and see how it affects your mood.
- Practice mindfulness – After a week of daily practice, I experience better sleep and more calm. Start with a few minutes today and slowly add more time.
- Find a calming hobby – I recharge by walking in the park, meditating, or even crocheting. Test out a relaxation hobby today and see how it revitalizes your mind.
- Take care of your body – Healthy eating, water, and regular movement help me regulate tension better. Perhaps you can focus on one healthy action today, like drinking an extra glass of water or taking a short walk.
Pia Linden, psychologist:
“The exercise I choose depends on the situation. Sometimes I breathe or do yoga; other times, I listen to music or talk with a friend about my feelings.” Consider trying at least one of Pia’s exercises this week to discover what fits into your lifestyle.
Other Helpful Resources
- Psychological support: Work with a psychologist to reflect, plan, and build self-compassion.
- Workshops and group sessions: Join sessions to share experiences and learn practical tools.
- Self-guided learning: Try online exercises, meditation apps, or micro-learnings to build healthy habits.
How to Make It Stick
Pick one short-term and one long-term technique to try today. Write them down now. This small step can help you stick with your plan and track your progress.
👉 Summary: Reducing stress starts with self-awareness and small steps. Use quick resets for fast relief and build healthy habits for long-term balance.
Final Thoughts
Reducing stress is not about being perfect. It is about taking small, steady actions. Use quick exercises and long-term habits to feel calmer and more balanced.
👉 Feeling stressed or overwhelmed? Talk to an OpenUp psychologist tohelp you feel good again.
Frequently Asked Questions About Reducing Stress
What helps immediately against stress?
Deep breathing exercises lower your heart rate and trigger a sense of calm almost instantly (Breathing exercises to lower your blood pressure, 2023). Short walks, stretching, or drinking water also help your body release tension. The key is to shift your attention to something simple and grounding — sending your brain the signal that it’s safe to relax.
OpenUp psychologist Kim explains: “Your body reacts as if there’s danger, like a tiger in front of you. Remind your body that it’s safe now.”
How do you get stress out of your body?
Stress hormones like cortisol take time to break down. Movement is one of the most effective ways to speed up this process — even 15 minutes of walking or cycling helps. Combine this with good sleep, a healthy diet, and relaxation techniques to help your body recover faster.
How can I calm my body down and stop stressing?
Calming down means helping your nervous system switch from ‘action’ to ‘rest.’ Mindfulness, deep breathing, yoga, and gentle physical activity all help you cope with stressful situations. Create small rituals, like making tea or stretching, to tell your body it’s time to relax.
How can I release stress from my system?
Your system needs both short-term techniques and long-term habits. Breathing exercises, walking, and visualisation offer immediate relief, while sleep, movement, nutrition, and social support sustain long-term balance. Combining both makes your stress response more flexible and resilient.
What helps with feeling nervous or anxious?
Nerves are a sign that your body is preparing for a challenge. Reduce the tension by breathing slowly, focusing on your surroundings, or repeating a helpful thought like, “I can handle this.” Movement — even small — helps release extra energy and transform nerves into healthy alertness.
What is acute stress?
Acute stress is your body’s natural reaction to a challenging or threatening situation. Your heart beats faster, your muscles tighten, and your breathing speeds up to keep you alert. Short-term stress can actually improve focus and motivation — it only becomes harmful when it lasts too long without recovery.
