In our fast-paced, time-crunched days, it’s hard not to slip into anxiety, whether it’s because of work deadlines, financial concerns, or feeling like we don’t have enough time with our family. Even during the holidays, we don’t seem to be able to immediately relax and completely let go of all worries.

When we finish a day’s work in a hurry and are exhausted, we need to do something to relieve our stress.

1.Take a few deep breaths

When we are stressed, our breathing becomes shallow and rapid. One of the easiest ways to relax is to take some deep diaphragmatic breathing, also known as abdominal breathing. By changing our breathing rate and pattern, we stimulate the body’s parasympathetic nervous system and trigger a calming response that lowers our heart rate, blood pressure, and muscle tension.

Here’s how to practice deep breathing:

Sit comfortably in a chair with your feet on the floor or lie down and place one hand on your abdomen.

• Breathe in slowly through your nose until you feel your belly bulge;
• hold your breath for a count of three;
• exhale slowly and feel your belly return to its starting position.

The effects of breathing relaxation are cumulative, meaning the more you do it, the better it gets, so we can practice it every day as much as possible.

2.Feel your feet on the grass

Have you ever had so much going on that you just want to get out into nature? Go for it! Or head to the beach, the park, the woods, a grassy knoll next to a babbling stream—anywhere outdoors. Most people know that they feel relaxed and happy when outdoors, but not everyone knows about the “healing effects of nature” mentioned by Dr. Eeva Karjalainen of the Finnish Forest Research Institute.

According to Karjalainen’s research, being in nature can lower blood pressure and heart rate, as can the production of stress hormones like cortisol. Muscle tension can also be reduced in a natural environment.

If you don’t have access to some real greenery, research shows that sounds from nature—like waves crashing on the beach, leaves rustling in the breeze—can suppress our brains’ fight-or-flight instincts. MRI results showed that brain activity was more positive in study participants who listened to a musical background from a natural environment (vs. a man-made environment).

Getting outdoors allows us to connect with the world’s natural beauty—the ocean, flowers, trees, wildlife, and earth—and tune in to our senses, which can help alleviate negative emotions. Observing a sunset or sunrise allows us to draw attention away from our own stress.

3.Take a nap

Many scientific studies have shown that sleep, as a recognized restorative physiological process, is important for relieving both the physical and psychological burdens of stress.

Researchers have found that a full night’s sleep, especially good deep sleep, can help reshape the connections between different areas of the brain, thereby alleviating anxiety and stabilizing mood. Lack of sleep can increase anxiety levels by as much as 30%.

4.Take a break for movement

Exercise is one of the most effective ways to combat stress. It may seem contradictory, but by putting stress on your body through exercise, this physical stress can reduce mental stress.

The results are best when you exercise regularly.People who exercise regularly are less likely to feel anxious than those who don’t exercise.There are several reasons behind this:

• Stress hormones: Over the long term, exercise reduces your body’s stress hormones, such as cortisol. It also helps release endorphins, mood-enhancing chemicals that act as natural painkillers.
• Sleep: Sleep quality can be negatively affected by stress and anxiety. Exercise can improve your sleep quality.
• Confidence: When you exercise regularly, you are likely to feel more powerful and confident about your body, which in turn can improve your mental health.
• Try to find an exercise or physical activity that you enjoy, such as walking, dancing, rock climbing, or yoga.

Exercises that require repetitive movements of large muscle groups, such as walking or jogging, can be especially helpful in relieving stress.

5.Chew gum

According to research, chewing gum can reduce anxiety and relieve stress. Some researchers believe that rhythmic chewing motions may improve blood flow to the brain, while others believe that smells and tastes aid relaxation.

The researchers used electroencephalography (EEG) to study electrical activity during chewing and found that chewing gum increased the number and amplitude of alpha brain waves. Previous studies have shown that alpha waves are a sign of calm, and that the decline of alpha waves is closely related to emotions such as tension and anxiety. It follows that chewing gum increases alpha brain waves and may be associated with a more relaxed emotional state. In addition, mastication has been found to increase signal activity in the hippocampus, a region of the brain associated with mood regulation, by regulating levels of stress-related hormones in the blood, to relax the mood. Therefore, chewing gum may help relieve tension.