Tools

A collection of tools and hardware, including a hammer, screwdriver, paintbrush, pliers, a wooden stick, numerous screws, nails, and springs, all laid out on a white surface.

10 Grab and Go Tools for Fast Relief

How to Get Fast Relief from Stress

Even if you’re doing all right the things-getting exercise, eating well, journaling your feelings, meditating, prioritizing self care, your body will still experience a stress response when presented with a challenge.

You could be feeling totally zen and then out of nowhere your boss comes in screaming about some project that is falling behind or your middle child has chosen this day to test every boundary that has ever existed in your family.

In these moments, you don’t need to be told to eat better or meditate more as you feel your blood pressure elevate by the second. You need help now.

Box Breathing

Breathe in for 4 counts, hold for 4, exhale for 4, hold for 4, and repeat.

Regulating your breathing has been shown to lower levels of cortisol in your blood and may even lower your blood pressure.

A person's bare foot walking on sandy beach with rippled sand patterns.

Earthing (Grounding)

Go outside and touch a tree OR walk around with bare feet on grass, soil or sand OR go for a swim in a natural body of water.

Studies have shown that realigning your energy with the Earth promotes feelings of relaxation and reduces cortisol levels.

A humidifier emitting a stream of mist in a dimly lit room with sunlight streaming through a window.

Aromatherapy

Numerous scents like lavender, lemon, cedar wood, clary sage, and chamomile are said to reduce stress.

Light a candle, diffuse some oil, burn an incense or simply boil any of these in a pot.

A woman with short hair standing in front of a white brick wall, wearing a dark gray tank top and light blue jeans, with her arms raised and crossed behind her head.

Stretch

When you get stressed out, your muscles tense up.

Stretching releases that tension and increases serotonin, which relieves stress.

Wooden table set with a coffee mug with the text 'PartyFive', a small bottle of milk, a plate with napkin, silverware, and some books or notebooks inside a cozy, rustic cafe.

Journal

Getting your feelings and thoughts out of your head and into your journal (or onto a piece of paper) can make them feel less overwhelming.

Person holding a white sign with the word 'GRAToFUL' written on it, blurred background, person wearing an apron.

Gratitude Roundup

A quick counting of your blessings can immediately reduce stress by putting the stress into perspective.

A white coffee cup filled with frothy coffee on a saucer with a spoon, placed on a wooden table. Next to the cup are white earphones, a smartphone, and a notebook or menu.

Play Your Favorite Song

Listening to music can lower your heart rate and cortisol levels, increase endorphins, and reduce stress levels.

A man and a young girl walking on a dirt trail in a dense forest with tall trees and sparse underbrush, during daytime.

Go For a Walk

Walking promotes the production of endorphins, which promote relaxation.

Person standing on a large natural rock arch formation by the ocean at sunset or sunrise.

Be Alone

Just five minutes of solitude can help you clear your head and reset.

A person walking inside a spiral-shaped stone labyrinth on a sandy area near the ocean with rocks and waves in the background.

Brief Meditation

Find a comfortable place, close your eyes, focus on your breath and let all your thoughts melt away.

You will return to your day refocused and more mindful.