Stress Relief Tips: Simple Ways to Cope, From the CDC and NIH
Everyday stress relief tips drawn from the CDC and the National Institutes of Health, organized by mind and body, with a short routine you can try this week.
Stress is part of life. The National Institute of Mental Health's stress fact sheet describes it as the physical or mental response to an external cause, like a heavy workload or an illness. You can't remove every cause, but you can change how you recover from it. These tips come straight from the CDC and the National Institutes of Health.
Calm your body first
When stress hits, your breathing and heart rate pick up. The NIH's National Center for Complementary and Integrative Health explains in its relaxation techniques guide that relaxation techniques aim for the opposite, the "relaxation response": slower breathing, lower blood pressure and a lower heart rate.
The techniques it lists include:
- Breathing exercises: slow, deep breaths, also called diaphragmatic breathing
- Progressive relaxation: tensing different muscles and then releasing the tension
- Guided imagery: picturing scenes linked with calm and trying to feel that calm in your body
- Autogenic training and self-hypnosis: using phrases or cues you give yourself to bring on relaxation
NCCIH says relaxation techniques are generally considered safe for healthy people. It also notes that people occasionally report negative experiences such as increased anxiety, and that there are rare reports of some techniques worsening symptoms in people with epilepsy, certain psychiatric conditions, or a history of abuse or trauma.
Stress relief tips for your mind
The CDC's Managing Stress page suggests:
- Take breaks from news and social media.
- Take deep breaths, stretch, or meditate.
- Keep a journal.
- Spend time outdoors, either being active or relaxing.
- Practice gratitude daily by writing down specific things you're grateful for.
- Talk with people you trust about how you're feeling.
- Connect with community or faith-based groups.
NIMH adds one more mental habit: identify and challenge negative and unhelpful thoughts.
Stress relief tips for your body
The CDC's list for the body is the same set of basics that keeps showing up across health advice:
- Sleep: go to bed and wake up at the same time each day.
- Move more: the CDC says staying physically healthy can improve your emotional well-being.
- Eat well: fruits and vegetables, lean protein, whole grains and low-fat or no-fat dairy.
- Limit alcohol, and avoid smoking and vaping.
- Keep up with regular health appointments and screenings.
NIMH also suggests avoiding too much caffeine from soft drinks or coffee, and sticking to a sleep routine.
A 10-minute daily reset
Here's one way to fit several of these tips into a short daily routine:
| Minutes | What to do | Source tip |
|---|---|---|
| 1 to 3 | Slow breathing, then tense and release your shoulders, hands and jaw | NCCIH relaxation techniques |
| 4 to 8 | A walk outside, phone in your pocket | CDC: time outdoors, move more, news breaks |
| 9 to 10 | Write down two things you're grateful for | CDC: gratitude, journaling |
Do it at the same time each day, and pair it with a steady bedtime.
When to reach out for help
NIMH says that if you're struggling to cope, or your stress or anxiety symptoms won't go away, it may be time to talk to a professional. A doctor or a mental health professional is a good place to start.
If you're in immediate distress or thinking about hurting yourself, call or text the 988 Suicide and Crisis Lifeline at 988, or chat at 988lifeline.org.
For the sleep side of stress, see how much sleep and exercise you need. For an easy way to move more, try walking for beginners. The rest of the Bloome wellness library has more sourced basics.
Methodology: Bloome Health built this list from the CDC, NIMH and NCCIH pages linked here, read October 2026.