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8 min read<\/p>\n8 min read<\/p>\n
It\u2019s no exaggeration to say that the collective vibes in 2026 are definitely not chill. We\u2019ve got wildfires and war, inflation and AI, and 24\/7 access on our phones to updates on every single scary thing happening in the world. On my personal list of mood killers, I\u2019ve also got \u201csudden single motherhood\u201d and \u201cunderemployment.\u201d As a result, my stress tolerance is nearly indistinguishable from my toddler\u2019s, to the point where I\u2019m one setback short of a meltdown at the grocery store. (And who isn\u2019t, at these prices?!)<\/p>\n
My circumstances may be unique, but my overwhelm is not. According to the American Psychological Association\u2019s 2025 Stress in America<\/a> survey, more than one in five adults rated their stress at an 8, 9, or 10. Nearly seven in ten adults said they needed more emotional support over the past year than they actually received, and three-quarters said they\u2019re more stressed about the country\u2019s future than they used to be.<\/p>\n That stress takes a toll on both mind and body. \u201cWhen our nervous system perceives stress, it shifts into protection mode,\u201d says Joy Harden Bradford, PhD, a licensed psychologist and the founder of Therapy for Black Girls<\/a>. \u201cThe body releases stress hormones [like cortisol], our muscles prepare for action, our breathing often becomes shallower, and our attention narrows toward identifying potential threats.\u201d<\/p>\n The trouble, explains Jennifer Teplin<\/a>, LCSW, the founder and clinical director of Manhattan Wellness, is that this response evolved for physical danger, not modern stressors like rough feedback from your boss or the latest update on the Iran war. Racing thoughts and rumination, she explains, are \u201ca brain scanning for threats it can\u2019t resolve,\u201d while muscle tension is \u201cenergy mobilized but never discharged.\u201d And poor sleep is cortisol \u201cstaying elevated when it should be tapering off.\u201d<\/p>\n Fortunately, you can switch off your internal alarm with practice. \u201cGrounding techniques help because they gently give the nervous system new information: \u2018In this moment, I am safe enough to slow down,\u2019 \u201d says Bradford. While we can\u2019t always change the stressor, we can send our nervous system the all-clear to keep calm. Here are 18 expert-backed ways to do exactly that\u2014and hopefully save yourself from melting down in the produce aisle.<\/p>\n Breathe Through It<\/p>\n 1. Practice 4-7-8 breathing: <\/strong>The 4-7-8 technique is a slow, paced breathing method, and research consistently ties it to lower stress and anxiety<\/a>. It helps to coax your nervous system out of reactive fight-or-flight and into its calm, parasympathetic state. And the benefits are cumulative: The more often you do it, the more quickly it mellows you out. Jim Root, a wellness programming expert and managing director of We Care Spa<\/a> in Desert Hot Springs, California, describes how to do it: \u201cInhale through the nose for four counts, hold for seven, exhale through the mouth for eight, and repeat.\u201d Practice this sitting or lying down, since the held breath can leave some people lightheaded.<\/p>\n 2. Do a double:<\/strong> Sometimes where one deep breath fails, two can succeed. A 2023 review in Cell Reports Medicine<\/a> looked at various different kinds of breathing techniques and found that while all were beneficial, cyclic sighing (also known as double-inhale breathing or physiological sighing) showed the greatest improvements in mood. To practice it, take a deep breath in through your nose. Then take in a second \u201csip\u201d of air to fill up your lungs as much as possible. Next, slowly exhale through your mouth until your lungs are empty.<\/p>\n 3. Stretch and inhale: <\/strong>Bridgette Becker<\/a>, an associate marriage and family therapist and educator at We Care Spa, says pairing breath with movement offers a dual distraction, \u201c[drawing] attention away from racing thoughts and worries\u201d to instead encourage presence. She recommends this simple sequence: \u201cSwing the arms up on an inhale through the nose, then bend your knees, letting the arms drop all the way down on an exhale through the mouth.\u201d<\/p>\n Exercise Your Demons<\/p>\n 4. Shake it off: <\/strong>\u201cTry lightly jumping up and down and shaking out your arms,\u201d says Becker. \u201cThis helps with discharging excess [nervous] energy.\u201d<\/p>\n 5. Or just get up:<\/strong> \u201cGoing for a walk or even moving to another room can shift how you feel,\u201d says Teplin. Even folding some laundry or wiping a counter can disrupt a downward spiral: A 2025 study in Psychology of Sport and Exercise<\/a> found that swapping sitting for light activity\u2014a short walk or a few chores\u2014was linked to better mood and energy.<\/p>\n Come to Your Senses<\/p>\n 6. Try the 5-4-3-2-1 technique<\/strong>: Both Teplin and Becker recommend this grounding technique for shifting your focus. \u201cTake one to two minutes to engage all your senses,\u201d says Becker. \u201cNotice five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.\u201d The goal is to bring your attention back to the present moment, she says.<\/p>\n 7. Carry a calming scent:<\/strong> Lavender has been studied<\/a> the most\u2014with citrus, chamomile, and rose also showing promise\u2014but Bradford recommends a little trial and error since the scent you find calming may depend partly on your own associations and experiences. Keep a rollerball or vial of essential oil nearby and take a few slow breaths when you need a quick reset.<\/p>\n 8. Nature-bathe:<\/strong> Turns out, going out to \u201ctouch grass\u201d is a major reset for your mood. Research<\/a> suggests spending time outside may help lower stress and reduce cortisol, the body\u2019s primary stress hormone. \u201cWhen I\u2019m feeling overwhelmed or emotionally exhausted, I lay in my backyard,\u201d says Angela Lara, a program manager for Renew Retreat Malibu<\/a>. \u201cFeeling the sunshine and the earth beneath me, listening to the sounds of nature, or watching the clouds move above brings me back to a state of calm. I always feel like my battery has been recharged.\u201d Even a few minutes outside\u2014or simply sitting somewhere quiet away from screens and noise\u2014can help you feel calmer.<\/p>\n Find Your Chill<\/p>\n 9. Take a cold shower:<\/strong> Teplin recommends a cold shower to snap yourself out of a spiral. Research<\/a> suggests that cold exposure triggers a surge of dopamine and noradrenaline, which can help shift your attention. (Splashing your face with ice water<\/a> works, too.)<\/p>\n 10. Put ice on your wrists: <\/strong>If the full monty isn\u2019t for you, Becker recommends placing an ice cube on your wrists when you\u2019re feeling overwhelmed. The cold sensation can help ground your senses and pull your focus out of your head.<\/p>\n Shift Your Focus <\/p>\n 11. Keep yourself busy:<\/strong> \u201cI recommend having a few hobbies that help with distraction,\u201d says Teplin\u2014giving you temporary relief<\/a> from difficult situations or emotions. \u201cMy two favorites for clients right now are needlepoint and mah-jongg. Both require focus but are also relaxing.\u201d Other great options: knitting, puzzles, video games<\/a> (yes, really!), and gardening.<\/p>\n 12. Recite a mantra: <\/strong>Or pray, or read a reassuring passage. Lara often turns to scripture to help regain perspective in turbulent moments. If you\u2019re not religious, create a similar ritual by spending a few quiet moments repeating a meaningful mantra or rereading a passage from a book or other text that brings you comfort.<\/p>\n 13. Belly laugh<\/strong>: \u201cWhen I feel annoyed, angry, or sad, I listen to a funny podcast or watch a funny show or movie. My mood switches almost instantly,\u201d Lara says. \u201cLaughter is medicine, and it\u2019s one of the fastest, most accessible mood-shifters available to anyone\u2014all it takes is a phone and a few minutes.\u201d Science supports this self-soothing technique, too; one meta-analysis<\/a> found that laughter lowered cortisol by roughly a third. Our current recs: Widow\u2019s Bay<\/a> or Chris Fleming\u2019s latest stand-up comedy special<\/a>.<\/p>\n Reach Out<\/p>\n 14. Phone a friend: <\/strong>\u201cForce yourself to get out of your own head by calling someone and asking about their day, or how they are doing,\u201d says Teplin. \u201cFocusing on someone else can be a really powerful shift in reducing an anxious state.\u201d Plus, it\u2019s always nice to catch up with someone you love.<\/p>\n 15. Send a voice note<\/strong>: Not up for a call? Lara recommends sending a voice memo or two instead. \u201cSending audio messages back and forth with two of my dearest friends has become our new therapy sessions,\u201d she says. \u201cWe\u2019ve found that audio recordings are better than texting because you can hear the other person\u2019s voice, and it allows you to share your thoughts and stories, or vent out loud\u2014and that\u2019s therapeutic in a way that typing just isn\u2019t.\u201d<\/p>\n Borrow From Therapy<\/p>\n 16. Try the \u201cbest, worst, most likely\u201d exercise: <\/strong>This cognitive-behavioral therapy<\/a> technique comes recommended by Teplin. Imagine, and then write down, three possible outcomes: the best-case scenario, the worst-case scenario, and the most likely scenario. Say you\u2019re stressed about a last-minute meeting your boss put on the calendar. The best case might be a surprise raise, the worst case is a surprise layoff. But a more likely scenario: Your boss simply needs to loop you in on a new project.<\/p>\n Seeing the most likely outcome written down alongside your worst fear can help separate what\u2019s possible from what\u2019s probable, Teplin says. And most of the time, the most likely scenario\u2014not the worst-case scenario\u2014is what actually happens. If you keep track of what you feared would happen vs. what ultimately did, you\u2019ll build evidence that makes it easier to challenge anxious thinking the next time it shows up.<\/p>\n 17. Tap your worries away: <\/strong>Bradford finds Emotional Freedom Technique<\/a>, a.k.a. \u201ctapping,\u201d helpful for regulating her own emotions. It involves tapping your fingertips on a sequence of nine acupressure points on your head, face, hands, and upper body while focusing on a difficult emotion and repeating a calming phrase. (You can watch it in action here<\/a>.) Rather than waiting until you\u2019re overwhelmed, Bradford suggests practicing the technique regularly so your body learns to associate it with safety and calm, which will make it more effective when needed. She also recommends taking time to tap before something you know will be stressful, such as a difficult meeting or family interaction.<\/p>\n