Stress is getting worse in the United States, with almost eight in every 10 Americans afflicted by it. Of that, 44% say it’s a frequent occurrence.

So, what’s stressing us? A lot, but uncertainty of the future and health-related concerns are among the most common. Over 60% of Americans cite these, as well as their finances, as some of the main culprits behind their stress.

Granted, stress is a natural, physical response of our body to adverse situations. But too much of it can raise our risks for high blood pressure, heart disease, diabetes, and even obesity.

That’s why learning how to relax should be one of your top priorities. Even a few minutes of relaxation can already ease and calm your frayed nerves.

Ready to get your stress levels down quick? Then let’s get right into it!

1. The First Step on How to Relax: Deep Breaths

Before you give in to anxiety, panic, anger, or any negative emotion, take a few deep breaths. Breathing and emotions go hand in hand, and taking deeper breaths can control the latter. It does so by bringing more oxygen to your brain.

Scientists have found that greater amounts of oxygen can help lower cortisol levels. Cortisol is the stress hormone, so you want to keep your body from producing too much of it.

2. Get Some Fresh Air

Americans, on average, spend 90% of their time cooped up inside their homes and workplaces. Unfortunately, indoor air quality can be as polluted or even more so than outdoor air. That pollution and stuffiness can be huge stressors.

So, open up those windows and let fresh air in! Breathing in fresh air won’t only help you relax, it can also boost your energy levels.

3. Smell the Roses

Science says roses aren’t only for romance — their scent is also great for stress relief. Their smell relaxes our brain and body, and it doesn’t hurt that they’re a sight for sore eyes too.

Rose oil is a good alternative to the fresh flowers, so be sure to carry around a small vial. This way, you can always carry around a portable stress reliever!

Jasmine and lavender also have stress-relieving scents. You’ll find them in aromatherapy oils and extracts, which you can use in a diffuser.

4. Surround Yourself with Trees

Take a page out of the Japanese’s forest bathing book and walk through a tree-filled park. It’s a scientifically-proven practice of relieving stress and lowering blood pressure. Simply being in the presence of trees can already help you feel better.

5. Splash Some Water on Your Face

If tension is rising at work, head to the nearest sink and splash your face with cold water. Science says it can invigorate you, which can then help keep stress symptoms at bay.

While you’re at it, give yourself a facial wash for clean and clear skin. The feeling of clean skin alone can already make you feel happier and less stressed.

6. Do Some Mini Workouts

If your office is only on the third or fourth floor, skip the elevator and take the stairs instead. Or, you can ride your bicycle rather than drive to work. Even walking around the office for a few minutes is already an easy yet effective mini workout.

These are all types of exercises, and they all trigger your body to produce endorphins. More endorphins mean lower stress and less pain. So yes, these mini workouts can help you ease that back pain too!

Here are some more useful tips for mini workouts that you can do at home or while even at work.

7. Get Up, Stand Up (and Stretch)

25% of Americans sit for longer than eight hours every day. Worse, many mix this sedentary behavior with too little activity for the rest of the day.

No wonder obesity is on the rise, with it now affecting 93.3 million U.S. adults! But it turns out, too much sitting and no physical activity can also bring you closer to a nervous breakdown.

So, treat yourself to a few minutes of a break by standing up and stretching your arms and legs. Doing this will help improve your blood flow and unclench those tense muscles. Standing can even help you breathe better since it decreases lung decompression.

8. Talk to Yourself

No, that won’t make you appear crazy, but it can help you feel less anxious and stressed. Self-talk can be an effective motivational practice, helping get you through tough times. And as you know, tough times are always filled with stress.

Try telling yourself “You can do this” or “You’re worrying too much now but you’ll laugh about it later”. Give yourself these mini pep-talks whenever you’re about to give in to negative vibes. They can prevent those bad thoughts from ruining your entire day.

9. Dive in the Shower

Better if you have a bathtub, but both cold and hot showers are some of the best ways to relax. Hot showers can help reduce aches, pains, and anxious thoughts. Cold showers are best for muscle recovery after vigorous exercise or physical activity.

10. Belt out a Few Tunes

While you’re in the shower, you may want to sing aloud as well. In fact, you should sing as much as you can, as it helps produce endorphins. Again, these are your body’s happy hormones, so having more of them can help you feel more positive.

11. Grin

Whoever coined the term “Grin and bear it” was a smart human indeed. Science has proven that the simple act of smiling can already reduce stress.

According to scientists, people who smile more have healthier heart rates. They also recover from demanding (and thus, stressful) situations faster.

12. Close Your Eyes

If smiling is a little too much for you right now, then at least close your eyes. Conjure an image of a place that makes you happy, like being out on the ocean and catching waves. Or a cabin in the woods where you can sit by the fireplace with a glass of wine in your hand.

Whatever happy thoughts work for you can work wonders on your stress levels too. Soon enough, you’ll feel the corners of your mouth creeping up.

13. Be Grateful

When we’re stressed, we’re quick to think that the world is nothing but a bad place. It’s not always rainbows and butterflies, but it’s not pure evil either. The trick to avoiding this kind of thinking is to think of all the good things you have and have experienced.

You have a job that puts food on the table, which is a good enough reason to be grateful. You have a loving family waiting to hug you when you get home — another reason to be thankful. You have coworkers and friends who cheer you on, an understanding boss, a savings account, a home… the list goes on.

So, count your blessings rather than focusing on your problems. Being grateful is one of the best relaxation techniques you should master. Plus, being thankful is a scientifically-proven way to reduce stress.

Feel the Bliss Now with These Stress Relievers

There are so many other ways on how to relax, but these are the easiest and quickest you should start with. Besides, they won’t cost you a thing, unlike hospitalization, which can now cost an average of more than $10,000.

So, don’t put off doing these stress-relievers any longer! Start feeling happier and being healthier now.

Want to make your at-home stress relief techniques even more effective? Then be sure to check out our in-depth guide on home fitness and wellness programs!