Chronic stress hurts both mental and physical health. Here are five simple, research-backed techniques that actually work.
1. 4-7-8 breathing
Inhale for 4 seconds, hold for 7, exhale for 8. This activates the parasympathetic nervous system.
2. 30 minutes of movement a day
Even a light walk lowers cortisol. Formal exercise is not required.
3. Sleep routine
Go to bed at the same time each night and aim for 7-8 hours. Keep phone screens out of the bed.
4. Social connection
Meet close friends or family at least twice a week — talking eases the brain.
5. Asking a psychologist is not taboo
If stress persists beyond two weeks, seek professional support.
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