We all experience stress and anxiety at some point in our lives, and while a little bit of stress can be motivating, too much can take a toll on our mental and physical health. Managing stress is about finding the right techniques that work for you and incorporating them into your daily life. Here are six effective ways to help keep stress and anxiety at bay:

Breathing exercises are a simple yet powerful tool for calming the mind and reducing stress. When we’re anxious, our breathing tends to become quick and shallow. Taking a moment to focus on slow, deep breaths can help activate the body’s relaxation response. Try the 4-7-8 technique: inhale for a count of 4, hold your breath for a count of 7, and then exhale slowly for a count of 8. Repeat this cycle a few times, and you’ll likely find your heart rate slowing down and your muscles relaxing.

Physical activity is a great way to blow off steam and clear your head. When you’re feeling tense, engaging in some form of exercise or movement can help work off those pent-up stress hormones. It also stimulates the release of endorphins, your body’s natural painkillers and happiness chemicals. Even a brisk walk or a gentle stretch can make a difference. If you enjoy more structured workouts, find an exercise routine that suits your lifestyle and interests. Joining a sports team or working out with a friend can also help keep you motivated.

Sometimes, the weight of our worries can feel overwhelming, and it helps to share them with another person. Talking through your problems with a trusted friend, family member, or therapist can help you process and make sense of stressful situations. Often, just verbalizing your concerns can make them feel more manageable. A supportive listener can also offer fresh perspectives, help you identify solutions, or simply provide a comforting presence. If you’re uncomfortable seeking support from someone you know, consider speaking to a counselor or joining a support group.