By Dipal Willoughby, LCSW, Licensed Clinical Social Worker, Virtua Behavioral Health

You know the feeling when your stress level goes through the roof. The adrenaline rushes through your body as you try to deal with a whiny two-year-old, a tormenting teenager, the ticking watch on your wrist as you sit in traffic on the way to the doctor, or the deadline at work that seems impossible to make.

Here are 10 ways to relieve stress quickly:

1. Practice breathing exercises

   Focus on your breath, pushing all other thoughts aside. Be conscious of the breath coming in and going out, and focus on the sensation of inhaling and exhaling.

   Or, try the square breathing technique:

   • Inhale your breath as you count to 4.
   • Hold your breath for 4 counts.
   • Exhale your breath slowly as you count to 4.
   • Hold your breath for 4 counts.
   • Repeat for a few minutes until you feel calm.
2. Meditate

   Meditation helps quiet your mind. During meditation, you don't react to your thoughts—you notice them. To start, settle yourself into a comfortable, seated position and close your eyes. Take a few deep breaths, and then return to a steady, even breathing pattern. Focus on your breath going in and out, and return to that focus if your mind starts to wander. Even meditating for a minute can make a difference. If you want to try other forms of meditation, like guided meditation, several free apps will let you sample different meditation techniques.

3. Mindfulness

   Mindfulness helps you check in with yourself, practicing awareness of your thoughts, feelings, and senses in the moment without judging them. To start, do one thing mindfully each day. Pick a mundane activity like eating breakfast or brushing your teeth, and practice being present in those moments for two minutes.

4. Practice gratitude

   Practicing gratitude helps us appreciate the things in our lives that bring us joy. When practiced daily, gratitude helps rewire your brain to think about the positives. Each day, write down three different things you're grateful for.

5. Call a support person

   We are hardwired for connection, especially in times of stress. Call a friend or family member to help you unwind after a stressful day.

6. Do relaxation exercises

   Sometimes known as progressive muscle relaxation, practice tensing and then releasing each muscle group. If your body is physiologically relaxed, then you can't be stressed.

7. Exercise

   Exercise can be a great stress reliever that releases endorphins (feel-good chemicals in the brain) and helps you blow off steam. Walking or running provides rhythmic movement that can help you readjust your focus and relieve stress. When you head out for a walk or run at a stressful time, it can provide a perspective that allows you to return to your situation in a new frame of mind.

8. Immerse yourself in a creative outlet

   Doing something creative you enjoy, like cooking, baking, coloring with colored pencils or doodling, or taking pictures, can give you a break in a stressful situation. For example, cooking or baking requires focus, concentration, and physical activity—especially if you're making bread or rolling out dough.

9. Express your feelings

   Write about your stress in a journal. You can also journal about a positive experience that happened that day. This daily practice can help increase positive thinking and help to rewire your brain to think more positively.

10. Be in the moment with one of your senses

    Sight, smell, sound, and taste—you'll be amazed how quickly the stress melts away when you focus on just one of them. Eat something that you crave and savor each bite. Light a scented candle and breathe in your favorite scent. Listen to a beautiful piece of music and let it take you away. Look at something beautiful in your surroundings that makes you stop and stare.

    You can also practice the 5,4,3,2,1 technique. Name five things you see, four things you hear, three things you touch, two things you smell, and one thing you taste. Engaging your five senses is a great way to ground yourself in the present moment and shift your focus away from stress.

If one method doesn't work for you, try another. Learning to cool down takes practice. Be patient with yourself, and you'll reap the benefits.

Get mental health support in Virtua Primary Care practices

Virtua Behavioral Health offers mental and behavioral health services in 20 Virtua Primary Care offices throughout South Jersey. To help meet patients' mental and emotional health needs, our primary care physicians refer their patients to licensed clinical social workers (LCSWs) who work within the practice. These licensed professionals provide a range of psychotherapy services, including cognitive behavioral therapy, and treat conditions including anxiety, depression, eating disorders, mood disorders, and substance abuse.

Schedule a primary care appointment online now or call 888-847-8823.