26 Stress Relief Techniques Backed by Psychology

A traffic jam, a difficult boss, or a strained relationship — these are common sources of stress that differ in duration and intensity.

None of us can eliminate stress entirely, nor would we want to: small amounts of stress can be useful. However, because stress disrupts the body’s natural balance, chronic stress becomes a serious burden over time.

Many people don’t prioritize stress relief in daily life, which allows pressure to simmer and accumulate.

If you help clients manage stress, this article outlines clear, evidence-based techniques they can use to prevent stress from spiraling out of control.

Before you continue, consider downloading our five positive psychology tools for free — a set of science-based exercises designed to support stress management and wellbeing.

Why Is Relieving Stress Important?

Stress is a destabilizer: it disrupts homeostasis, the body’s equilibrium, and can trigger a cascade of physical and psychological problems (Schneiderman, Ironson, & Siegel, 2005).

Stress can be acute — short and intense — or chronic, simmering over weeks, months, or years. The most important reason to prioritize stress relief is to prevent this build-up and protect long-term health.

Stress and the body

When we encounter stressors, the sympathetic nervous system activates the “fight, flight, or freeze” response. Stress hormones are released and blood pressure rises while nonessential functions, like digestion, are downregulated (Schneiderman et al., 2005).

Short-term activation of the stress response helps us respond to immediate threats. But repeated or prolonged activation becomes harmful: chronic exposure to hormones such as epinephrine and cortisol weakens immunity, increases inflammation, and strains the cardiovascular system (Juster, McEwen, & Lupien, 2010; Schneiderman et al., 2005).

Individual vulnerability varies. Age, genetics, life experiences, social support, and coping skills all shape how well someone tolerates and recovers from stress (Schneiderman et al., 2005; Thoits, 2010).

We can’t control every stressor, but we can make time for recovery practices that restore balance and reduce long-term harm.

6 Evidence-Based Stress-Relief Techniques

To reverse stress’s effects, focus on simple, reliable basics. Regular relaxation, restorative sleep, and practical coping strategies form a solid foundation for stress management.

Sleep and sleep hygiene

Stress and sleep have a bidirectional relationship: stress can fragment sleep, and poor sleep increases stress sensitivity. Restorative sleep — including REM sleep — supports recovery after stressful days (Suchecki, Tiba, & Machado, 2012). Chronic sleep loss impairs the body’s stress-response systems.

Improve sleep hygiene by:

• Keeping a consistent sleep-wake schedule so the body recognizes rest times.
• Establishing an evening wind-down routine: a warm bath, light reading, or a relaxation exercise can signal your body to prepare for sleep.
• Making the bedroom conducive to rest: reduce clutter, dim lights, and remove work-related items.

Progressive muscle relaxation

Progressive muscle relaxation (PMR) alternates tensing and releasing muscle groups to increase bodily awareness and reduce tension. Research shows PMR lowers heart rate, blood pressure, anxiety, and cortisol levels (Varvogli & Darviri, 2011).

Mindfulness

Mindfulness-based stress reduction (MBSR) programs consistently reduce perceived stress. Mindfulness cultivates present-moment awareness with nonjudgmental acceptance, improving emotional regulation and resilience in the face of stress (Baer, Carmody, & Hunsinger, 2012).

Guided imagery

Guided imagery uses vivid, sensory mental images of calming places or scenarios to induce relaxation. Studies indicate guided imagery can reduce stress and support mood regulation (Varvogli & Darviri, 2011).

Deep breathing

Diaphragmatic breathing — breathing deeply into the abdomen rather than the chest — helps calm the autonomic nervous system, reducing heart rate and blood pressure while activating the parasympathetic response. Deep breathing has been shown to lower cortisol levels and support relaxation (Perciavalle et al., 2017).

Laughing and humor

Laughter is a straightforward, accessible stress reliever. Research shows mirthful laughter lowers cortisol and epinephrine, helping reduce the hormonal impact of stress (Berk et al., 1989). Humor can also enhance coping and job satisfaction in stressful environments (Booth-Butterfield, Booth-Butterfield, & Wanzer, 2007).

3 Relaxing Breathing Techniques

Taking a focused breathing break is a quick, effective way to halt rising stress. These exercises can be practiced in-session with clients or used independently between appointments.

Diaphragmatic breathing

Sit comfortably or lie down. Place one hand on the chest and the other on the abdomen. Breathe in slowly through the nose, expanding the belly so the hand rises while the chest remains still. Exhale through slightly pursed lips, emptying the abdomen. Repeat slowly up to ten times (University of Michigan Health, 2020).

Box breathing

Box breathing is a paced technique: exhale completely for four seconds, hold with lungs empty for four seconds, inhale for four seconds, then hold with lungs full for four seconds. Repeat this cycle to steady the breath and calm the nervous system (Scott, 2020).

Lion’s breath

A yogic practice to release tension: sit comfortably, inhale through the nose, then open the mouth wide, extend the tongue toward the chin, and exhale forcefully from the abdomen while making a vocal sound. Pause, breathe normally, and repeat up to seven times (Cronkleton, 2020).

Relieving Stress with Yoga and Exercise

Many people use yoga and physical activity to cope with stress. Both offer psychological and physiological benefits that support resilience.

Yoga and stress relief

Yoga has been shown to reduce symptoms of stress. It combines movement, breath control, and mindfulness, which together may lower the sympathetic stress response, enhance positive emotions, and reduce inflammation (Chong, Tsunaka, & Chan, 2011; Riley & Park, 2015).

Exercise and stress relief

Exercise is itself a stressor, so excessive intensity or overtraining can increase stress. Regular, moderate exercise, however, improves sleep, boosts mood, and increases resilience to stress. Exercise gives the body practice in regulating stress responses, which can translate to better coping in daily life (American Psychological Association, 2020; Childs & de Wit, 2014).

Simple Japanese Stress-Relief Method

Jin Shin Jyutsu is a traditional Japanese hands-based practice that seeks to restore energy flow and promote relaxation (Nyar, 2018). It is simple to learn and can be done anywhere.

The method links parts of the hand to different emotions and organs. For a quick practice:

• Hold a finger or thumb of one hand with the opposite hand as if grasping a small handle.
• Maintain gentle pressure for one to two minutes, breathing calmly; you may feel a pulse or warmth.
• For the palm, press the center with your opposite thumb for about one minute.

6 Popular Strategies for Stressed Students

Students face many pressures: deadlines, financial concerns, and adapting to new environments. These strategies can help students manage stress more effectively.

1. Reflect and problem-solve: Identify the core causes of stress — a particular assignment, finances, or homesickness — then make a concrete plan and seek appropriate support.
2. Look after yourself: Prioritize sleep, nutritious food, exercise, and activities that bring enjoyment and relaxation.
3. Abstain from harmful coping: Avoid excessive alcohol, drugs, and overuse of caffeine, which can worsen stress and mood.
4. Speak up: Talk with friends, family, or campus services. Social support is a key buffer against stress.
5. Break tasks down: Convert large projects into smaller, manageable steps and set realistic goals and deadlines.
6. Practice mindfulness: Mindfulness helps reduce rumination and catastrophic thinking. Apps and brief daily practices can make mindfulness more accessible.

8 Techniques for a Stress-Free Workplace

Even in a satisfying job, workplace stress can be significant. These practical techniques help reduce daily pressure and improve work-life balance.

• Take regular breaks: Schedule short breaks to recharge. Step outside for fresh air when possible.
• Maintain a non-work life: Protect time for relationships, hobbies, and rest to avoid burnout.
• Create an after-work routine: Establish rituals that mark the end of the workday, such as a walk or a brief planning session for tomorrow.
• Foster informal connections: Building rapport with colleagues increases social support and job satisfaction.
• Set realistic goals: Avoid perfectionism and leave contingency time for unexpected tasks.
• Acknowledge achievements: Regularly recognize completed work and reward progress.
• Ask for help: If workload is excessive, consult a manager or colleague to find solutions.
• Focus on one task: Reduce multitasking and work on single tasks to improve productivity and reduce mental strain.

Helpful Resources for Practitioners

Below are practical worksheets and exercises you can use with clients to assess stress, identify coping resources, and create short action plans.

• Coping With Stress: A two-part exercise that helps clients list physiological and emotional stress symptoms and brainstorm coping strategies.
• Coping: Stressors and Resources: A worksheet linking past, present, and anticipated stressors with coping resources clients can draw on.
• Identifying Your Stress Resources: A tool for identifying external supports and internal strengths to access during difficult times.
• One Hour Stress Plan: A 60-minute structured action plan to prioritize urgent tasks and reduce overwhelm during acute stress.

For more comprehensive collections of validated tools, practitioners can explore curated sets of stress and burnout prevention exercises designed for use in clinical and coaching settings.

A Take-Home Message

Stress relief is essential, not optional. If rest and recovery are continually postponed while demands mount, physical and mental health will suffer.

Helping clients build short, regular stress-relief practices prevents escalation into burnout. Small, consistent habits — sleep hygiene, breathing exercises, physical activity, mindfulness, social support, and problem-focused planning — create resilient patterns that reduce the long-term impact of stress.

Use the straightforward techniques in this article to help clients interrupt stress early and build sustainable stress-management skills.

References

• American Psychological Association. (2020). Working out boosts brain health.
• Baer, R. A., Carmody, J., & Hunsinger, M. (2012). Weekly change in mindfulness and perceived stress in a mindfulness-based stress reduction program. Journal of Clinical Psychology, 68(7), 755–765.
• Berk, L. S., Tan, S. A., Fry, W. F., Napier, B. J., Lee, J. W., Hubbard, R. W., … Eby, W. C. (1989). Neuroendocrine and stress hormone changes during mirthful laughter. The American Journal of the Medical Sciences, 298(6), 390–396.
• Booth-Butterfield, M., Booth-Butterfield, S., & Wanzer, M. (2007). Funny students cope better: Patterns of humor enactment and coping effectiveness. Communication Quarterly, 55(3), 299–315.
• Childs, E., & de Wit, H. (2014). Regular exercise is associated with emotional resilience to acute stress in healthy adults. Frontiers in Physiology, 5, 161.
• Chong, C. S., Tsunaka, M., & Chan, E. P. (2011). Effects of yoga on stress management in healthy adults: A systematic review. Alternative Therapies in Health and Medicine, 17(1), 32–38.
• Cronkleton, E. (2020). Practicing lion’s breath. Healthline.
• Dolezal, B. A., Neufeld, E. V., Boland, D. M., Martin, J. L., & Cooper, C. B. (2017). Interrelationship between sleep and exercise: A systematic review. Advances in Preventive Medicine.
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• Juster, R. P., McEwen, B. S., & Lupien, S. J. (2010). Allostatic load biomarkers of chronic stress and impact on health and cognition. Neuroscience & Biobehavioral Reviews, 35, 2–16.
• Mind. How to be mentally healthy at work.
• National Health Service. How to get to sleep; Student stress.
• Nyar, N. (2018). Jin Shin Jyutsu: The art of hands-on healing. Himalayan Institute.
• Perciavalle, V., et al. (2017). The role of deep breathing on stress. Neurological Sciences, 38(3), 451–458.
• Riley, K. E., & Park, C. L. (2015). How does yoga reduce stress? Health Psychology Review, 9(3), 379–396.
• Scott, E. (2020). Box breathing techniques and benefits.
• Schneiderman, N., Ironson, G., & Siegel, S. D. (2005). Stress and health: Psychological, behavioral, and biological determinants. Annual Review of Clinical Psychology, 1, 607–628.
• Smith, J. (2021). 5 Ways to manage student stress. Prospects.
• Suchecki, D., Tiba, P. A., & Machado, R. B. D. (2012). REM sleep rebound as an adaptive response to stressful situations. Frontiers in Neurology, 3, 41.
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• University of Michigan Health. (2020). Stress management: Breathing exercises for relaxation.
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• Weber Smit, A. (2017). A simple and effective Japanese method to relax in 5 minutes — a lifesaver for HSP.