How to Manage Stress: 13 Ways to Feel Better Fast

Stress is the brain and body’s response to internal and external pressures or challenges — like making a big deadline at work, moving to a new house, or losing your job. It's a normal part of life, especially when you’re faced with a situation where you feel nervous, excited, or scared.

But, not all stress is bad. In small doses, stress can motivate you and help you navigate challenges. But chronic stress that doesn’t let up can take a serious toll on your mental and physical health.

Feeling stressed? Here are some tips you can try to regain your sense of calm.

Tips and techniques for managing stress

Modern life is stressful. That’s why it’s important to have a “toolbox” full of tips and tricks that you can use to help keep your stress levels under control. The following tools can help you both prevent and manage stress.

1. Build up your support network

Having a solid support network can make you more likely to bounce back from stressful situations. You can rely on an existing network of family and friends, or take steps to increase your network. Support groups or group-based hobbies are some different ways to connect with new people.

2. Practice mindfulness

Mindfulness is a technique that involves attending to the present moment while accepting your current thoughts and feelings without judgment. Practicing mindfulness can help lower stress and improve your overall well-being.

If you’re new to mindfulness, you can:

• Sign up for a mindfulness-based stress reduction course (MBSR)

• Meet with a therapist who offers mindfulness-based cognitive therapy (MBCT)

• Try a mindfulness app

3. Eat nourishing foods

Stress can have you reaching for the chocolate and cookies. It’s OK to enjoy these foods in moderation. But eating a diet made of fruits and vegetables and one that’s high in fiber and omega 3 fatty acids is linked to lower stress levels.

4. Learn to relax your muscles

Stress can cause muscle tension — leading to headaches, fatigue, and pain. Techniques like progressive muscle relaxation, where you gradually tense and then release each of your muscles, can help lower stress. You can also try experimenting with hot baths or saunas, gentle stretching, yoga, and massage.

5. Take a break from news and social media

For some people, reading/watching the news or using social media can be stressful. If you think the news or social media may be a cause of your stress, consider cutting back or taking a break altogether.

6. Spend time with animals 

Consider spending extra time with a pet or volunteering at an animal shelter or rescue where you can be around animals. Interacting with animals is associated with many benefits, including:

• Lower cortisol levels

• Lower blood pressure

• Less stress

• Better mood

7. Get outside

Spending time in nature can reduce stress and improve your overall happiness and well-being. There’s evidence that even just 10 minutes in a natural setting can help you feel more relaxed and calm.

8. Learn the power of deep breathing

Deep breathing is a quick and effective way to lower stress. When you are stressed, your breathing tends to be shallow. Breathing deeply helps signal to your brain that it’s OK to relax.

To practice, find a quiet space to sit and place one hand on your chest and the other on your abdomen. Breathe in through your nose and feel your abdomen fill with air. Hold, and then exhale as your abdomen releases air. Continue for several more rounds.

9. Move your body

Regular exercise — even in small amounts — can help you manage stress. You can try formal exercise like yoga, running, or lifting weights. Or try more informal ways to move your body, such as going for a walk or dancing.

10. Get enough sleep at night

Getting 7 to 9 hours of good-quality sleep every night is important for managing stress and preventing other health issues. Having trouble getting to sleep? Remember to practice good sleep hygiene by:

• Limiting screen time before bed

• Going to sleep and waking up at the same time each day

• Keeping your bedroom cool and dark

• Taking a warm shower or bath before bedtime

11. Limit using drugs and alcohol to cope with stress

Drugs and alcohol may temporarily make you feel better, but they almost always lead to more problems in the long run. It’s best to avoid relying on these substances as coping mechanisms, and instead turn to healthier stress relievers.

12. Become aware of your triggers

Triggers are anything that causes or worsens your stress. For example, getting into an argument with a family member, paying bills, or a tight deadline at work can all trigger stress.

Being aware of your triggers can help you anticipate how to deal with them. In some cases, you may be able to avoid certain triggers altogether. Other triggers may be unavoidable. But being aware of them allows you to prepare in advance for how to cope with them.

13. Express gratitude

Gratitude is appreciation for what you currently have and what’s working in life. Incorporating gratitude into your life can help you feel more positive and buffer the effects of stress.

To express gratitude, think about five things each day that make you feel grateful. You can write these down or just note them in your head. You might even be able to spot a positive aspect of a stressful situation.

What causes stress?

Many things can cause stress. Daily hassles — like getting stuck in traffic or having an argument with your partner — can cause you to feel frustrated and stressed. These are usually temporary though.

Larger issues, like threats to your safety, financial concerns, and political threats cause Americans the most stress, according to a national survey conducted by the American Psychological Association.

In 2022, the top causes of stress for adults in the U.S. were:

• Inflation

• Mass shootings

• Gun violence

• The future of the country

• Conflict with other countries

• Healthcare

• Change in abortion laws

• Racial climate in our country

• Upcoming elections

• Climate change

• COVID-19

Can ongoing stress lead to health problems?

Yes. Ongoing (chronic) stress is linked to physical and mental health problems including:

• Anxiety

• Depression

• Insomnia

• Weight gain

• Digestive issues

• High blood pressure

• Heart disease

Stress can also make some health conditions worse, like diabetes and multiple sclerosis. It can also weaken your immune system, leaving you more vulnerable to illness.

Is it stress, or something else?

Stress can sometimes turn into a mental health disorder, like depression or anxiety. Signs that you may be dealing with more than “just” stress include:

• You feel sad, worried, or irritable for for at least 2 weeks

• Your sleeping or eating habits have changed

• You feel more tired than usual

• You have trouble focusing or making decisions

• You feel hopeless

• You feel less interested in things that you once enjoyed

• You’ve thought about hurting yourself or suicide

When should you see a therapist or doctor about your stress?

If you’re experiencing any of the signs listed above, then you should speak to your healthcare provider or therapist. They can help figure out whether you’re experiencing stress or another mental health disorder and talk to you about your treatment options.

You should also consider speaking with a healthcare provider in the following cases:

• Your stress affects your ability to keep up with life tasks

• Your stress is not improving

• You continue to feel stressed even after a stressor is no longer present

• You are experiencing an ongoing stressor that is difficult to manage

If you are struggling emotionally, seeing a therapist may be just what you need. A good therapist can help you understand why you are feeling the way you do and teach you healthy ways to cope with your emotions.

If you are experiencing suicidal thoughts or a mental health crisis, call or text 988 to reach the Suicide & Crisis Lifeline.

Why trust our experts?

Written by:

Emily Guarnotta, PsyD

Emily Guarnotta, PsyD, is a licensed clinical psychologist and certified perinatal mental health professional with over 10 years of clinical experience.

Edited by:

Renée Fabian, MA

Renée Fabian is the senior pet health editor at GoodRx. She’s worked for nearly 10 years as a journalist and editor across a wide range of health and well-being topics.

Reviewed by:

India B. Gomez, PhD

India B. Gomez, PhD, is a licensed clinical psychologist with a certificate in Latin American Family Therapy. She completed her doctoral education at the California School of Professional Psychology/Alliant International University.

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