3 Stress-Busting Hacks That Really Do Work

Regain control when tension takes over.

By
Published November 07, 2025
illustration of woman sitting surrounded by multiple lines, stress busting hacks
Naomi Elliott

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Some days are more stressful than others. We all become grouchy, frustrated or anxious at times. Tensions can arise in our families and relationships, or stem from our jobs, health issues and personal finances. Yet, stress can also be beneficial; we use it to meet deadlines, overcome challenges and avoid danger.

According to the Cleveland Clinic, “Stress is a natural human reaction that happens to everyone. Acute stress is short-term stress that comes and goes quickly.” Symptoms may include a racing heart, insomnia, dizziness, jaw clenching and stomachaches.

Our autonomic nervous system controls our heart rate and breathing, a built-in stress response known as the fight-or-flight response. The Cleveland Clinic explains, “It helps your body face stressful situations. "

Too much stress, however, can be harmful to our health — physically, psychologically or behaviorally. Chronic stress should be discussed with your medical provider.

For everyday acute stresses, here are some tried-and-true stress busters that may give you relief in just five to 10 minutes.

Practice Mindfulness

As a regular meditation practitioner, I’ve learned to use mindfulness techniques to calm down when necessary. Just five minutes a day helps, and I’ve done it in the privacy of my home or on a walk. The Mayo Clinic says this thousand-year-old practice “helps you relax deeply and calm your mind.” By focusing on one thing, you get rid of the stream of thoughts that crowd your mind and could be causing your stress.

You can learn to meditate by using apps such as Headspace or Calm, which allow you to integrate it on your own, anywhere. Even without learning to meditate, you can sit in a quiet place and employ the 4-7-8 breathing technique. “It’s a way to decrease stress and tension in your mind and body by pausing and changing your breathing pattern,” explains mindfulness and meditation expert Terri Barnett.

Sit in a quiet place. “Take a slow, full breath in, pause, then exhale out your mouth completely,” she says. “Now, inhale through your nose for the count of four. Calmly hold your breath for the count of seven. Exhale through your mouth for the count of eight.”

Repeat this cycle four times. “Then, just allow your breathing to return to your natural rhythm and pace. Pause and notice how you feel,” adds Barnett. Using the 4-7-8 breathing technique at night can also help you ease into sleep.

Voice Your Stress Away

Surprisingly, humming can calm your mind. In Psychology Today, A. Maya Kaye, Ph.D., explains that “humming balances the body’s stress response and promotes a state of calm and equilibrium.” Making an “mmm” sound produces vibrations that stimulate the vagus nerve, transitioning us into a calmer state.

Take it one step further by singing your favorite upbeat song. Even if you only feel confident singing in the shower, belting out an off-key tune can produce inner calm.

Talking to a friend is also a good way to reduce stress by expressing what’s on your mind and what’s bothering you. Human beings thrive when we’re social — especially when the person we’re confiding in is empathetic and helpful.

Use Your Body to Relax

Move around when tension hits by stretching out tight muscles and rolling your shoulders back and forth. Lie on the floor and put your feet straight up against the wall, known as a yoga pose called Vipariti Karani. Dr. Robert Saper, chair of wellness and preventive medicine at the Cleveland Clinic, says that this kind of body inversion can guide your body into a state of relaxation.

A technique that helps me quickly is giving myself a hand massage. Self-massage can ease stress, anxiety and muscle tension. Each hand has more than 30 muscles, so try five minutes on each one. Another trick is to roll your feet over a golf or tennis ball, creating your own reflexology session.

I keep a stress ball on my desk, squeezing it for release. With each clasp, you can imagine the person you’re angry at. It’s a great remedy when your boss is pressuring you or you’ve had a rift with your spouse or partner.

My favorite stress-buster falls into a category of its own. According to Johns Hopkins Medicine, twice as many women crave chocolate as men. Instead of regarding it as a guilty pleasure, an ounce or two of dark chocolate can reduce stress. Researchers confirm that chocolate enhances mood by lowering cortisol, the stress hormone. Select chocolate that has at least 70% cacao content and read the label to avoid added sugars.

On a recent vacation, we all went out for ice cream. A family member commented, “Everyone is always happy eating ice cream,” and I agreed. There are so many different versions these days, ranging from vegan to lactose-free. This last recommendation should be an occasional treat, but quite a tasty one.

 

What do YOU do when you get stressed? Does anything work? Let us know in the comments below.

Candy Schulman’s essays, health, and travel pieces have appeared in AARP, The New York Times, The Washington Post, Next Avenue, Oldster, Parents, Travel & Leisure, among others. She is a creative writing professor at the New School in New York City and a private writing coach. Learn more at candyschulman.com.