Modern can be enormously stressful, and research that managing effectively is important for both and .

Fortunately, there are a number of simple, budget-friendly ways to relieve stress without leaving the house (and as an added benefit, they might make it easier to leave the house).

Here are some techniques to relax and regain a sense of calm.

Deep Breathing

One of the most effective and fastest ways to reduce stress is to focus on your breathing.

Deep breathing techniques can help activate the body’s relaxation response.

One of the simpler methods is called “square breathing.” To practice square breathing, inhale for four counts, hold for four counts, exhale for four counts and hold again for four counts before repeating.

Regular deep breathing can lower rate and , helping to mitigate the effects of stress​.

Meditation

and are proven ways to clear your mind and ease stress.

Meditation doesn’t require extensive —simply sitting quietly and focusing on your breath for a few minutes can help. For beginners, guided meditation provide structured sessions to ease into the practice.

Mindfulness can also be easily integrated into daily activities. Focus on the sensations involved in , or brushing your to help stay present in the moment.

Exercise

Physical activity is one of the most effective ways to combat stress—movement releases endorphins, which are natural mood boosters.

Stretching and can both take place in the home. Simple like jumping jacks, or even your house can help burn off excess stress .

Listen to Music

has a profound impact on mood and stress levels.

Calming music, like or sounds, can help lower stress hormones and promote relaxation. Meanwhile, research shows that actively engaging with music—whether by playing an instrument, or even just focusing on the rhythm—improves the stress-reducing effects​.

Creative Hobbies

Expressing yourself through activities can be .

Studies show that creative pursuits like or creating can help shift focus away from stressors and provide a sense of accomplishment. Even simple activities like coloring or knitting promote relaxation and mindfulness​.

Aromatherapy

Scents like lavender, chamomile and peppermint have been linked to relaxation and stress relief.

Essential oils or scented candles can create a calming environment, helping to ease and improve . A few drops of essential oil in a diffuser or a warm bath can have a significant impact on mood​.

Practice Gratitude

Keeping a gratitude journal can help shift your focus and organize your racing thoughts.

Writing down three things you’re grateful for each day helps rewire the to recognize and appreciate positive experiences.

Be With Friends

Social interaction can work wonders for mental health. Reaching out to or members, even virtually, can provide emotional support and a sense of belonging.

Talking about stressors with a trusted person can offer a fresh perspective and make challenges feel more manageable​.

Get Enough Sleep

Lack of sleep makes stress worse.

Establishing a bedtime routine, reducing time before bed and creating a comfortable sleep environment can improve sleep quality. Aim for 7-9 hours of sleep per night to allow the body and mind to recover from daily stressors​.

Daily Habits

De-stressing doesn’t have to be expensive or time-consuming. By incorporating simple habits into daily life—such as deep breathing, physical activity, music and mindfulness—you can effectively manage stress and improve overall .

With consistent practice, these strategies can help build resilience and promote a healthier and more balanced .