Stress rarely appears suddenly. More often, it builds up gradually – as we rush from one task to another, constantly check notifications, and keep putting off rest until later. Only when sleep starts to suffer, energy levels drop, or tension becomes constant do we realize that the body has been sending us signals for some time. 

The good news is that stress is not something you simply have to endure. Today, we know of many scientifically supported methods that can help reduce the effects of stress and, over time, strengthen resilience to everyday challenges. From breathing exercises and physical activity to quality rest, massage, or time in nature – the most important thing is to choose what fits your lifestyle.

In this article, you will find scientifically supported methods that can help reduce the effects of stress, recover more easily after stressful days, and take care of both your physical and emotional well-being.

What Is Stress and How Does It Affect the Body?

Stress is the body’s natural response to a threat or challenge. When experiencing stress, the body increases the release of stress hormones, including cortisol and adrenaline, and activates its response to threat. This response prepares the body to act: heart rate may increase, blood pressure may rise, and alertness may become heightened.

Short-term stress can help you focus and mobilize your energy, for example, before an exam or an important conversation. However, long-term (chronic) stress is associated with a higher risk of cardiovascular disease, can negatively affect immune system function, and disrupt sleep. One of the reasons is prolonged elevated cortisol levels in the body. 

Typical symptoms that may indicate prolonged tension include muscle tension, insomnia, irritability, and difficulty concentrating. 

Sleep and stress are closely linked. According to a study published in Nature Human Behaviour (2020), one sleepless night was associated with up to a 30% increase in anxiety levels the following day. The study authors suggest that one possible reason may be the disruption of the role of deep sleep in regulating brain regions associated with the control of emotions and anxiety.

How to Quickly Reduce Stress in Just a Few Minutes?

Slow, structured breathing, redirecting your attention to physical sensations, and brief physical movement can help reduce feelings of stress within just a few minutes. These methods can promote parasympathetic nervous system activity and help the body transition into a calmer state.

How to Perform Breathing Exercises to Reduce Stress?

One of the best-studied techniques is cyclic sighing (physiological sigh): two short inhales through the nose, followed by a long, slow exhale through the mouth. According to a Stanford Medicine study (Cell Reports Medicine, 2023), 5 minutes of this breathing practice per day was associated with a greater improvement in mood than spending the same amount of time on mindfulness meditation. In the study, the positive affect score increased by an average of 1.91 points, compared with 1.22 points in the meditation group.

How to perform cyclic sighing:

• Inhale through your nose, then take another short inhale to fill your lungs.
• Exhale slowly and deeply through your mouth.
• Repeat the exercise for about 5 minutes.

Another option is resonant breathing: approximately 6 breaths per minute (about 5 seconds to inhale and 5 seconds to exhale). Studies show that this breathing rhythm may increase heart rate variability more than a normal breathing rate, which can help many people transition into a calmer state.

Before bedtime, you can also try the 4-7-8 breathing method: inhale for 4 seconds, hold your breath for 7 seconds, and exhale for 8 seconds.

What Quick Actions Can Help You Calm Down Immediately?

Redirecting your attention to your senses, washing your face with cool water, or doing a brief physical movement can help you calm down more quickly. One attention-focusing technique is the 5-4-3-2-1 method: name 5 things you can see, 4 sounds you can hear, 3 things you can touch, 2 smells, and 1 taste. This technique helps bring your attention back to the present moment and redirect it away from anxious thoughts.

Cold water on the wrists or face may have a similar effect. A 5–10-minute walk can also help reduce tension.

A head or shoulder self-massage can also help reduce muscle tension. A professional massage may provide greater relief, but self-massage is accessible anywhere and can be done immediately. 

What Daily Habits Help Reduce Stress and Tension?

Regular physical activity, sufficient sleep, a balanced diet, and intentional relaxation can help build long-term resilience to stress. Consistency is more important than intensity.

How Do Physical Activity and Sleep Reduce Stress Levels?

Regular physical activity and sufficient sleep can help reduce the effects of stress. Physical activity is associated with the regulation of stress hormones, while sufficient sleep can help improve emotional regulation and reduce sensitivity to stress.

According to a study published in 2018 that analyzed data from more than 1.2 million people, physically active individuals reported a lower mental health burden than those who were physically inactive. In the study, the greatest benefit was associated with approximately 45 minutes of physical activity 3–5 times per week. Higher levels of physical activity were not always associated with greater benefits, so there is no need to aim for intense exercise every day.

In the study, the greatest benefits were associated with team sports, cycling, and aerobic exercise. The WHO recommends 150–300 minutes of moderate-intensity physical activity per week, as well as muscle-strengthening exercises on at least 2 days per week.

Sleep is equally important. The CDC recommends that adults get at least 7 hours of sleep per night. Sufficient sleep, including deep slow-wave sleep, can help improve emotional regulation. Not getting enough sleep can increase sensitivity to stress and anxiety the following day.

How Do Diet and Limiting Caffeine Affect Stress Resilience?

Diet can help support resilience to stress, while limiting caffeine may help reduce feelings of stress in some people. Research shows that caffeine can increase cortisol release, although this effect is often weaker in people who regularly drink coffee. Therefore, it is worth limiting coffee in the second half of the day so that it does not interfere with sleep.

Magnesium and B vitamins are important for nervous system function and are recommended to be obtained through a balanced diet that includes nuts, legumes, and green leafy vegetables.

What about supplements? Studies on ashwagandha have most commonly examined extract doses of 300–600 mg per day. However, the NIH’s LiverTox notes that ashwagandha has been associated with rare cases of liver injury, so it is worth consulting a doctor before taking it. It is not recommended for pregnant women. Fish oil supplements are not worth buying solely for stress reduction, as randomized controlled trials have found their effects on mood to be small.

Do Nature, Massage, and Mindfulness Practices Really Help You Relax?

Yes, all three methods have scientific support, but the right “dose” is important for each. Research shows that a more significant reduction in cortisol was observed after spending approximately 20 minutes in nature, with the greatest benefit found after spending around 20–30 minutes in nature (Frontiers in Psychology, 2019). Better well-being was also associated with spending at least 120 minutes in nature per week, regardless of whether this time was accumulated in a single outing or across several shorter periods (Scientific Reports, 2019).

Massage can help in two ways: by reducing muscle tension and promoting relaxation. Traditional Thai massage with stretching may be suitable for physical tension, while aromatherapy massage with essential oils is more often chosen for relaxation. You can read more about its effects on the body in the article on the benefits of massage.

Mindfulness meditation can moderately reduce anxiety (effect size 0.38; JAMA Internal Medicine, 2014). Most studies evaluated programs involving approximately 2.5–3.5 hours per week over a period of about 8 weeks. Studies of meditation apps suggest that the benefits may persist with regular continued practice.

What about writing down your thoughts? Its effect on reducing anxiety is small. Some studies suggest that writing once a week may be more beneficial than writing every day (Psychological Bulletin, 2006). 

How to Reduce Stress at Work?

Setting boundaries, planning priorities, taking microbreaks every 60–90 minutes, and openly discussing your workload with your manager or colleagues can help reduce stress at work.

Lithuania stands out in this regard: 55.5% of employees experience time pressure – higher than the EU average – even though only 1.4% work 49 hours or more per week. This suggests that fatigue may be related not only to the number of hours worked but also to work intensity. Another contributing factor may be that only 40% of employees say that it has become easier to talk about stress at work (EU-OSHA).

It is also not worth ignoring this from a health perspective. A meta-analysis published in The Lancet (2015) found that working 55 hours or more per week was associated with a 33% higher risk of stroke. Other studies show that high job strain, where job demands are high and control is low, was associated with a 23% higher risk of coronary heart disease. 

Burnout is characterized by three main signs: persistent exhaustion that does not go away despite rest, a cynical attitude toward work, and declining productivity. 

Practical steps for everyday life:

• In the morning, make a list of the 3 most important tasks for the day.
• Turn off notifications for 60–90 minutes during deep work.
• Spend your lunch break away from screens.
• Set a clear boundary for when your workday ends and stick to it.

When Should You Seek Professional Help for Stress?

It is worth seeking professional help if self-help methods have not helped for several weeks and stress is interfering with sleep, work, relationships, or daily activities. Persistent symptoms may indicate that self-help measures alone are no longer sufficient.

Specific signs that should not be ignored:

• persistent insomnia despite maintaining a sleep routine;
• panic attacks or episodes of severe anxiety;
• physical symptoms without a clear cause (e.g., headaches or stomach pain);
• significant changes in appetite;
• thoughts of self-harm.

One of the most scientifically well-supported methods is cognitive behavioral therapy (CBT), which helps identify and change thought patterns that contribute to ongoing stress. Consulting a psychologist can also be beneficial even when symptoms are not yet severe. 

In Lithuania, help is available through mental health centers at outpatient clinics. However, some patients have to wait more than 15 days for an initial consultation (OECD), so it is worth seeking help early rather than waiting for symptoms to worsen. 

It is also important not to delay seeking help given the broader context: Lithuania’s suicide rate is among the highest in the EU (Eurostat). In a crisis, emotional support helplines are available 24/7 and can be contacted anonymously. 

How to Reduce Stress: FAQ

How to Reduce Stress and Anxiety Immediately?

Three actions can help immediately: cyclic sighing (a double inhale through the nose followed by a long exhale) or the 5–5 breathing rhythm, cold water on the wrists or face, and the 5–4–3–2–1 grounding technique.

All three methods can promote parasympathetic nervous system activity, so for some people, heart rate and tension may decrease within just a few minutes. Repeat the exercise until you feel your breathing slow down and you feel calmer. 

What Are the 5 Most Effective Ways to Manage Stress?

The most scientifically well-supported stress management methods remain the following:

• Breathing exercises: as little as 5 minutes a day can help improve mood.
• Regular physical activity: about 45 minutes of physical activity 3–5 times per week.
• Quality sleep: at least 7 hours per night.
• Time in nature or mindfulness practice: at least 120 minutes per week.
• Social support: stronger social relationships were associated with approximately a 50% greater likelihood of survival (PLoS Medicine, 2010).

How to Reduce Stress Naturally, Without Medication?

Regular physical activity, a consistent sleep routine, limiting caffeine after lunch, spending at least 120 minutes in nature per week, and a relaxing massage or aromatherapy can help reduce stress naturally.

The key is consistency. These methods are most effective when practiced regularly for several weeks rather than just once. Regular practice can help build resilience to stress and improve well-being. 

How to Reduce Mental Tension Before Bed?

A consistent evening routine can help reduce mental tension before bed: avoiding screens for about an hour before bedtime, practicing the 4–7–8 breathing method, or using progressive muscle relaxation by systematically tensing and relaxing different muscle groups.

Writing down your thoughts or worries on paper can also help – this may reduce repetitive, intrusive thoughts. It is also worth limiting caffeine after lunch so that it does not interfere with sleep quality. 

What to Do When Stress Is Very Intense and Nothing Helps?

If severe stress persists and is accompanied by insomnia, panic attacks, or physical symptoms without a clear cause, it is worth consulting a psychologist or psychotherapist. Persistent symptoms may indicate that self-help measures alone are no longer sufficient.

In such cases, one of the most commonly recommended forms of psychological support is cognitive behavioral therapy. Seeking help early, without waiting for symptoms to worsen, can help you receive appropriate support sooner and begin the recovery process. 

Stress management begins with small everyday choices, but sometimes the body also needs deeper relaxation. Traditional Thai massage can help reduce muscle tension, while aromatherapy with essential oils is suitable for relaxation. Their aroma is perceived through the sense of smell, and some of the components of essential oils can be absorbed through the skin.

At “Makmak” SPA in Vilnius, at the Aludarių and Paupio studios, certified Thai massage therapists perform treatments using cosmetics from PAÑPURI, a brand created in Thailand – from traditional Thai massage to rituals with sauna and body exfoliation. If you are not sure where to start, the overview of massage types will help you choose what suits your body best. Give yourself an hour of peace, because rest and time for yourself are an important part of well-being.