Stress is an inevitable part of life. While some stress can be beneficial, chronic or long-term stress can have significant negative impacts on both physical and mental health. The key is to develop effective strategies for managing stress to achieve better balance and well-being in life. Here are 5 effective stress management techniques to try:

Exercise is one of the best ways to release pent up stress and tension. Even taking a 30 minute walk can help clear your mind and release feel-good hormones that combat stress. Yoga or Tai Chi are also great for both the mind and body. They incorporate gentle movements and stretching with focused breathing. Making exercise a habit can help you better deal with stressful events in a more constructive way.

Practice deep breathing and meditation. Taking some time each day to sit quietly, focus your awareness on your breath, and clear your mind can help lower stress levels tremendously. Even just 5 or 10 minutes a day of meditation or deep breathing can make a big difference. As you get more practice, you can work your way up to 20-30 minutes a day for maximum benefit.

Get plenty of sleep. Aim for 7 to 9 hours of sleep per night to allow your body and mind to rest and recharge. Lack of sleep can intensify stressful feelings by putting your body in a constant state of high alert. Maintaining a consistent sleep schedule will help ensure you get the rest you need to manage stress effectively.

Eat a healthy, balanced diet. A healthy diet can boost your mood and reduce stress. Focus on whole foods like fruits and vegetables, whole grains, lean proteins, and healthy fats. Limit caffeine and alcohol intake which can exacerbate feelings of stress and anxiety. Staying hydrated and drinking plenty of water also helps your body better deal with stressful situations.

Connect with others. Social support from family and friends can help reduce stress levels. Connecting to others face to face or even over the phone or video chat can help take your mind off of worries and boost your mood and confidence in dealing with challenges. Let others support you and provide a sympathetic ear when you’re feeling stressed. Offer the same support to people in your life as well.