It’s been a rough few months. Just when we thought things would progress back to normal, a rise in virus cases has led to health officials reinstituting restrictions and mask mandates. Meanwhile, ongoing supply chain disruption, staffing nightmares, economic issues like inflation and foreign policy fears are hampering business recovery while pushing stress to record highs.

Feeling anxious these days? I know I am. Here are a few tried-and-true ways to relieve lingering stress 🧘🌳🚴 pic.twitter.com/BdEKVOcSZ1

— Sara Lavenduski 🦥 (@SaraLav_ASI) August 18, 2021

Gallup’s recent Global Emotions Report found that 40% of adults worldwide experienced significant stress the previous day, a record high for the 16-year-old survey. LinkedIn also found that 66% of adults in America experienced “Sunday Scaries,” the anxiety felt on Sunday before starting the workweek.

Here are some tips for dealing with stress.

1. Identify triggers. If scrolling on social media or listening to the news gets you worked up and anxious, consider forgoing it for a few days, a full week or more. If you want to stay informed, limit your time on social media, get the headlines, avoid the back-and-forth comments on posts and move on with your day.
2. Practice deep breathing. Your breath is the one bodily function you have full control over, and being mindful of it can bring instant relaxation. Try a simple exercise like breathing in slowly through your nose for 10 seconds, holding it for five seconds and then exhaling slowly through your mouth for 10 seconds. Repeat three times to center yourself and slow your heart rate.
3. Change your diet. In stressful times, it’s tempting to go for yummy “comfort” foods and alcohol, but they can make you feel sluggish and fatigued, which exacerbates tension. Alcohol at night can also disrupt sleep, similar to caffeine. Instead, plan out a week’s worth of meals that are high in protein and include plenty of fruits, veggies and grains. Research shows that the Mediterranean Diet, in particular, is full of foods that offer physical benefits.
4. Get physical. Take 30 minutes after work to unwind by walking around the block, taking a bike ride or heading to a nearby park with a family member or friend. The exercise will get your blood flowing and the fresh air will clear your head. It will also give you a chance to talk out your frustrations with someone. If the weather isn’t ideal, head to YouTube for workouts and stretching exercises designed to relieve tension.
5. Start journaling. Grab a notebook and simply write down the thoughts you’re having and the stresses you’re feeling. The writing doesn’t have to be perfect (it’s just for you), but be honest with yourself. It gets your thoughts out of your head and onto the paper, allowing for clearer thinking and decreased anxiety.
6. Talk it out. Stress is compounded when a person is isolated (a huge problem during the pandemic) and alone in their feelings. Call or visit a trustworthy and kind family member or friend to whom you can express yourself safely without fear of judgment. Having a heartfelt conversation gets you out of your roiling thoughts and reminds you that you’re not alone.
7. Watch old favorites. If there’s a sitcom or YouTube series you like (preferably light and humorous), watch an episode over lunch instead of scrolling through social media. Laughter and a sense of comfort brought on by a familiar show will instantly relieve stress and tension.

*If you or a loved one is experiencing long-term anxiety and depression, consider speaking with a healthcare provider.