Chronic stress can be extremely detrimental to our bodies. However, in today’s world, it’s pretty hard to keep stress out of our lives. From family pressures to heavy workdays, we’re often left exhausted which can lead to worse problems down the line. We need to take a step back from the grind to ease the tensions of our day to day, and these quick stress-busting tips are perfect for a bit of much needed – and fast – stress relief.

The “4-7-8” Breathing Technique

coka/Shutterstock: The “4-7-8” trick

Taking a moment to focus on your breathing is a super simple, yet super effective technique to center your attention and calm yourself down. If you’re feeling overwhelmed, there are plenty of quick breathing tricks to help you handle that moment of stress, which you can find here. One of the easiest to remember, though, is the “4-7-8” trick.

To start with, exhale all the air from your lungs. Then, take a long slow breath while you count to four. Don’t count too fast! It’s best to count “four Mississippis” to make the most of it. When you’ve hit the fourth count, hold the breath in for a count of seven. Lastly, count to eight while you exhale. Complete at least four repetitions until you feel better.

Cleanse Negative Thoughts

Dean Drobot/Shutterstock: Cleansing troublesome thoughts

Practicing talking to yourself and thinking positively is certainly easier said than done, but it can have a big impact on dropping your stress levels. It’s easy to fall into a cycle of negative thinking, so next time you find yourself full of doubts, try changing the way you think. Feeling like you can’t do something? Don’t say “I can’t do this”, rather say “I will do my best”. You’ll be surprised what a little change of language can do!

Get Crafty

Adamov_d/Shutterstock: Use your creativity to eliminate stress

It doesn’t matter what you choose to do – painting, sewing, knitting – but crafting and creating something can be incredibly therapeutic. If you’re looking to go the extra mile, go for a repetitive craft like crochet or cross-stitch. You can find plenty of guides online – like this one – to help you get started.

Even if you don’t have hours of extra time, studies show you need less than an hour to make a difference to your stress levels. Research shows that just 45 minutes of creating results in a considerable drop in the levels of cortisol, a stress hormone. It might take a little while to get the hang of it, especially if you choose to do something new, but the benefits outweigh the startup frustrations. Plus, you’ll have the satisfaction of creating something new – bonus!