Stress is a normal response to challenge — but when it stays high it damages health, focus and relationships. This guide explains seven evidence-based psychological techniques in clear language and gives step-by-step exercises and sample phrases you can try today.

Why these techniques work

Psychological techniques reduce stress by changing how your body reacts, how you think about problems, and what you do. Some methods target the nervous system directly (breathing, muscle relaxation). Others change thinking patterns (reappraisal) or behavior (problem solving, activity scheduling). Combining approaches usually works best.

Tip: If you want a quick practice to calm your body in under a minute, read more about Calm your nerves in 60 seconds – proven psychology techniques for a fast routine you can use anywhere.

How to use this guide

Read the short explanation of each technique, then try the included step-by-step exercise (look for the Step-by-step headings). Use the sample phrases when practicing cognitive or acceptance techniques. Repeat daily for best results — small repeated practices change how your brain and body respond to stress.

1. Diaphragmatic breathing (deep belly breathing)

What it does: Slows heart rate, lowers adrenaline, and signals safety to your nervous system.

Step-by-step: Diaphragmatic breathing

1. Sit or lie comfortably with one hand on your chest and one on your belly.
2. Breathe in slowly through your nose for 4 counts, feeling your belly rise (chest stays still).
3. Hold for 1–2 counts.
4. Exhale slowly through pursed lips for 6 counts, feeling your belly fall.
5. Repeat 6–10 times or until you feel calmer.

Try today: Set a 2-minute timer and do this breathing pattern. Sample phrase: “I am breathing down into my belly — inhale for four, exhale for six.”

2. Progressive muscle relaxation (PMR)

What it does: Releases physical tension and increases awareness of where you hold stress in your body.

Step-by-step: Quick PMR sequence

1. Sit or lie down comfortably and close your eyes if you can.
2. Clench your fists tightly for 5–7 seconds, then release and notice the difference for 10–15 seconds.
3. Tighten your forearms, hold 5–7 seconds, then release.
4. Tense shoulders up to your ears, hold, then drop and notice a wave of relaxation.
5. Continue down the body: chest, stomach, thighs, calves, feet (tense, hold, release).

Try today: Use a 7–10 minute guided PMR or do a 3-minute quick scan before bed. Sample phrase while releasing: “Let it go — my body can soften now.”

3. Cognitive reappraisal (reframing)

What it does: Changes the meaning you give an event. Instead of seeing a situation as a threat, you view it as a challenge or a temporary problem — this lowers anxiety and improves performance.

Step-by-step: Simple reappraisal exercise

1. Identify one immediate stressor (e.g., a missed deadline, an argument).
2. Write down the thought you keep repeating (“I can’t handle this,” “I’m failing”).
3. Ask: Is this thought 100% true? What evidence supports it? What contradicts it?
4. Create a balanced reframe: replace absolute language with realistic alternatives (“I’ve handled hard things before; I can take one step now”).
5. Repeat the reframe aloud and note how your body responds.

Sample replacement phrases: “This is stressful, but I can plan one small step,” or “I don’t need to be perfect to move forward.”

Note: Cognitive methods are powerful but can backfire if you avoid emotions. Learn common pitfalls to avoid by reading about common stress management mistakes.

4. Mindfulness and acceptance

What it does: Reduces rumination and experiential avoidance. Mindfulness teaches you to notice thoughts and feelings without immediately reacting to them.

Step-by-step: 5-minute acceptance practice

1. Sit quietly for five minutes and focus on breath sensations.
2. When a thought or feeling appears, name it briefly (“worry,” “sadness”) — don’t get pulled into the story.
3. Note where it is in the body (tight chest, buzzing head). Breathe toward that feeling for a few breaths.
4. Say silently: “I notice worry. It is okay to feel this. I can still take a small next step.”
5. Return your attention to the breath and continue for the remainder of the time.

Useful phrases: “I notice this feeling; it will pass,” or “I can make room for this feeling while choosing my next action.”

Further reading: Developing emotional awareness helps this work better. See Keys to developing emotional intelligence in everyday life for exercises to label and understand feelings.

5. Problem-solving and time management

What it does: Turns vague, overwhelming stress into specific, manageable tasks. This reduces helplessness and procrastination.

Step-by-step: Quick problem-solving template

1. Define the problem in one sentence (“I have too many tasks this week”).
2. List possible solutions quickly (delegate, drop, postpone, batch tasks).
3. Choose the most practical option and define one small first step (“Email to delegate X now”).
4. Schedule that one step in your calendar and set a reminder.
5. After completing it, reassess and choose the next step.

Example: Problem — “I can’t finish reports.” Solutions — ask for help, break report into 30-minute blocks, prioritize only two reports today. First step — block 30 minutes at 9:00 am and start the introduction.

6. Social support and communication

What it does: Reduces isolation, provides perspective, and can share or reduce the burden of tasks. Good communication prevents misunderstandings that cause stress.

Step-by-step: Ask for help script

1. Name the need: “I have a lot on my plate this week and could use help with X.”
2. Offer a concrete way others can help: “Could you take care of Y by Friday?”
3. Express appreciation and agree on follow-up: “Thanks — let’s check in Wednesday.”

Sample phrases: “I’m feeling overwhelmed. Could I share a few things and ask for one favor?” or “Would you be able to help with X? I’d be so grateful.”

7. Behavioral activation: movement, sleep and routines

What it does: Physical activity and consistent routines improve mood, energy and resilience. Sleep and predictable routines reduce the mental load of decision-making and buffer stress responses.

Step-by-step: Small habit plan

1. Choose one small, specific activity: 15-minute walk after lunch, 10-minute morning stretch, or a 30-minute screen-free wind-down before bed.
2. Schedule it in your calendar at the same time for at least 7 days.
3. Track completion with a simple checkmark. Reward yourself for streaks (3, 7 days).
4. If it fails, troubleshoot: Was the time wrong? Too long? Adjust and try again.

Sample micro-goal: “I will walk for 15 minutes immediately after lunch today. I will leave my phone at my desk and focus on the movement.”

Combining techniques — an easy daily routine

Here’s a simple 10-minute routine that stacks techniques:

• Minute 0–2: Diaphragmatic breathing (Technique 1)
• Minute 2–5: Short PMR for shoulders and jaw (Technique 2)
• Minute 5–7: Two minutes of mindfulness labeling of feelings (Technique 4)
• Minute 7–10: Write one small problem-solving step for a current stressor and schedule it (Technique 5)

Repeat this routine each morning or at a natural break (lunch, end of workday). It resets your brain and makes stress feel more manageable.

Common mistakes to avoid

Well-intentioned strategies sometimes backfire — for example, trying to suppress feelings, using only distraction, or expecting immediate elimination of stress. Read about the common stress management mistakes to learn how to avoid these traps and make practices sustainable.

How to choose which technique to use

Use your situation as a guide: If your body feels tense, start with breathing or PMR. If your mind is stuck in worry, try reappraisal or mindfulness. If your schedule is chaotic, use problem-solving and behavioral activation. Combining a body-based and a thinking-based technique is often most effective.

Practical tips for making change stick

• Start tiny: Small actions are easier to repeat and build confidence.
• Be consistent: Practice daily for at least two weeks to notice change.
• Track progress: Use a checkmark calendar, habit app, or a short journal note.
• Remove friction: Put your walking shoes by the door, set a breathing reminder on your phone.
• Get social support: Tell a friend you’re trying a routine and ask them to check in.

When to get professional help

If stress is constant, intensifying, or interfering with work, relationships, sleep, or daily functioning, consider talking to a mental health professional. If you experience persistent hopelessness, thoughts of harming yourself, or major changes in behavior, seek help immediately.

Brief summary

Seven proven techniques to cope with stress: 1) Diaphragmatic breathing, 2) Progressive muscle relaxation, 3) Cognitive reappraisal, 4) Mindfulness and acceptance, 5) Problem-solving and time management, 6) Social support and communication, 7) Behavioral activation (movement and routines). Practice short step-by-step exercises daily, combine body-based and thinking-based methods, avoid common pitfalls, and ask for professional support when stress becomes unmanageable.

Start today: Pick one technique and try the short step-by-step exercise above. Small, repeated practices change both your body’s stress response and the way your mind interprets pressure — and that adds up fast.

Further reading: For quick calming techniques and science-backed tips, check the linked guides above to expand your toolkit.