Stress is a part of everyday life, but it doesn’t have to consume you. In fact, taking the time to manage your stress can lead to improved mental and physical health.

While it’s not always possible to eliminate stress altogether, there are many techniques that can help you manage it better. Here are 30 simple stress-busting techniques that can be done in just 30 minutes:.

1. Practice Deep Breathing

Take a few deep breaths in and out, focusing on the sensation of the air moving through your nostrils and into your lungs. Visualize the air circulating through your body, bringing in relaxation and calmness. Repeat this for several minutes.

2. Try Progressive Muscle Relaxation

Tense and release each muscle group in your body, starting from your feet and working your way up. Hold each tension for a few seconds and then release. This will help release tension and promote a sense of relaxation.

3. Drink Herbal Tea

Chamomile tea, in particular, is known for its calming properties. It’s a great alternative to coffee or black tea, which can often increase anxiety and stress levels.

4. Take a Walk

Even just 10 minutes of walking can help to clear your mind and reduce stress. Focus on your breathing and the sensation of your feet hitting the pavement. Allow your mind to wander and explore your surroundings.

5. Listen to Music

Music can have a powerful effect on our emotions. Choose music that makes you feel relaxed and calm. Close your eyes and focus on the music, letting it wash over you.

6. Write in a Journal

Writing down your thoughts and feelings can help you process them and gain a new perspective on whatever is stressing you out. Even just a few minutes of journaling can help reduce anxiety and promote a sense of calmness.

7. Take a Digital Detox

Unplug from your phone, computer, and other devices for a little while. Give yourself time to disconnect and focus on the present moment. This can help reduce stress and promote a sense of well-being.

8. Take a Hot Bath

A warm bath can be particularly helpful when you’re feeling stressed. Add in some Epsom salts or essential oils for an added calming effect.

9. Do a Brain Dump

Sit down with a piece of paper and write down everything that’s weighing on your mind. Don’t worry about organization or structure, just jot down whatever comes to mind.

10. Practice Mindfulness

Focus on the present moment and observe your thoughts and feelings without judgment. Meditation, yoga, and other mindfulness practices can help promote a sense of calmness and relaxation.

11. Create a Gratitude List

Write down three things you’re grateful for. Focusing on the positive can help shift your perspective and reduce stress.

12. Send a Text Message to a Friend

Reach out to a friend and let them know you’re thinking of them. This can help promote a sense of connection and reduce feelings of loneliness or isolation.

13. Close Your Eyes and Take 10 Deep Breaths

Take a few moments to simply breathe and focus on the sensation of air moving through your nostrils. This can help to slow down your heart rate and promote a sense of relaxation and calmness.

14. Do a Quick Yoga Routine

There are many free yoga videos available online. Choose a quick routine that focuses on gentle stretching and relaxation.

15. Hug a Loved One

Physical touch releases oxytocin, a hormone that promotes feelings of bonding and connection. Hugging a loved one can help reduce stress and improve mood.

16. Practice Visualization

Close your eyes and visualize a peaceful scene, such as a beach or a forest. Focus on the details and the sensation of being in that environment.

17. Meditate

Meditation can help reduce stress and promote a sense of calmness. There are many free meditation apps available, such as Headspace and Calm.

18. Get Some Fresh Air

Even just stepping outside can help reduce stress. Take a few deep breaths and pay attention to the sensation of fresh air entering your lungs.

19. Take a Power Nap

A quick 20-minute nap can help refresh your mind and body. Set a timer to avoid oversleeping and feeling groggy afterwards.

20. Play with a Pet

Spending time with a furry friend can help reduce stress and promote feelings of happiness and well-being.

21. Sip on Some Water

Dehydration can often contribute to stress and anxiety. Sipping on water throughout the day can help keep you hydrated and promote a sense of calmness.

22. Do a Digital Cleanse

Take some time to declutter your digital space. Delete old emails, unsubscribe from newsletters, and organize your files.

23. Do a Quick Breathing Exercise

Breathe in for a count of four, hold for a count of four, and then breathe out for a count of six. Repeat this several times, focusing on the sensation of the breath moving in and out of your body.

24. Take a Stretch Break

Stand up and stretch your arms, legs, and back. This can help release tension and promote a sense of relaxation.

25. Read a Book

Reading can be a great way to escape from stress. Choose a book that you find enjoyable or inspirational.

26. Write a Thank You Note

Write a note to someone who has done something kind for you recently. This can help promote feelings of gratitude and reduce stress.

27. Play a Game

Playing a game can be a fun way to reduce stress and distract yourself from whatever is causing you anxiety. Choose a game that you find enjoyable and engaging.

28. Do a Quick Desk Workout

There are many desk workouts that can be done in just a few minutes. Search online for some quick routines that focus on stretching and movement.

29. Take a Mental Health Day

If you’re feeling particularly stressed, consider taking a day off from work or other responsibilities. Use this time to focus on self-care and relaxation.

30. Practice Self-Compassion

Remember that everyone experiences stress from time to time. Be kind and compassionate to yourself, and don’t beat yourself up over feeling anxious or stressed.

Remember, it’s important to prioritize self-care and manage your stress levels. These 30 simple stress-busting techniques can help reduce anxiety and promote a sense of well-being.

Choose a few that resonate with you and incorporate them into your daily routine. Your mind and body will thank you.