In the last post, we looked at how stress shows up in the body: headaches, stomach upset, a racing heart, tight muscles and poor sleep. The good news is that there is solid research on what actually helps.
The goal isn't to get rid of stress entirely. That's not possible, and some stress is actually useful (can you believe it?!) The goal is to feel more in control of it, so your body can return to calm more easily. [1]
Here are the approaches with the strongest evidence, and how to start using them.
Calm your body in the moment
Stress symptoms are driven by your nervous system, so you can work on them directly through your body.
Slow breathing. Breathe at about 5 to 6 breaths per minute, roughly a 5-second inhale and a 5-second exhale, for a few minutes a day. A meta-analysis of randomized trials found breathwork had a small-to-medium effect on stress, and you can learn it on your own. [4] Slow breathing also raises heart rate variability, a sign your body's "rest and digest" system is engaged.
Progressive muscle relaxation. Tense a muscle group for a few seconds, then release it, working from your feet up to your face. It's especially helpful if you carry stress as muscle tension. [5]
Guided imagery. Follow an audio recording that walks you through a calm, detailed scene. In a head-to-head trial, both muscle relaxation and guided imagery produced measurable psychological and physical relaxation. [5]
The 5-4-3-2-1 method. When stress has your mind racing, this grounding technique brings you back to the present by focusing on your senses. Pause and name five things you can see, four things you can feel, three things you can hear, two things you can smell, and one thing you can taste. It takes about a minute, needs no equipment, and works anywhere, whether that’s at your desk, in the car, or lying awake at night.
Prayer. This is my personal favourite. Some researchers have tried to study prayer, but honestly, I don’t believe we’re meant to put God in a box, measure His miracles, and only believe them if science can prove them. My personal go-to is remembering that God is with me: “Have I not commanded you? Be strong and courageous. Do not be afraid; do not be discouraged, for the Lord your God will be with you wherever you go.” (Joshua 1:9 NIV).
Move your body
Exercise. Regular aerobic or resistance training is one of the most reliable stress tools there is. An umbrella review covering more than 1,000 trials found a medium-sized reduction in psychological distress, and higher-intensity exercise gave more benefit. [3] Exercise gives the stress response a healthy outlet: you use the energy your body mobilized.
Tai chi. This slow, flowing practice also lowers perceived stress, though the effect was smaller in the largest trials. [7]
The best movement for stress is the one you'll actually do consistently.
Train your mind
CBT skills. Cognitive behavioural therapy teaches you to notice catastrophic thoughts ("this is going to be a disaster"), question them, and solve problems instead of avoiding them. It has the strongest and longest-lasting evidence of any approach for anxiety. [1, 2] Brief CBT can work as well as longer courses, and guided online programs also help: one trial found a large drop in chronic stress that lasted at least 6 months. [1, 8]
Mindfulness. Mindfulness means paying attention to the present moment without judging it. The best-studied program, mindfulness-based stress reduction (MBSR), runs for 8 weeks and can be done online. [1] The European Society of Cardiology now recommends mindfulness and meditation for people with heart disease. [9]
Acceptance-based approaches. Acceptance and commitment therapy (ACT) focuses on making room for difficult feelings while still acting on what matters to you. In a large analysis of anxiety treatments, these approaches showed some of the biggest improvements. [2]
“Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.” (Philippians 4:6-7 NIV)
Protect your sleep
Stress and poor sleep feed each other. If insomnia is part of your picture, consult your healthcare provider to discuss options best suited for you.
Cognitive behavioural therapy for insomnia (CBT-I) is the first-line treatment. It retrains your body to link bed with sleep, sets a consistent sleep window, and works on worried thoughts about sleep. CBT-I improves mood, with benefits that can last up to a year. [10] Guided digital programs work too, including for people dealing with psychological distress. [11]
Lean on people, and watch your coping habits
Stay connected. Supportive relationships and group activities help buffer the body's stress response. [12] A walk with a friend or a group class does double duty.
Track your triggers. A simple log of what set off your stress and where you felt it in your body helps you spot patterns and step in earlier. [1]
Notice what you reach for. Alcohol, other substances and avoiding the things that stress you out can bring short-term relief but tend to keep stress going. [1]
Where to start
You don't need to do all of this. For everyday or situational stress, pick one or two skills and practise them consistently. [1] A simple starting point:
Do 5 minutes of slow breathing each day, ideally at the same time.
Get regular exercise most days of the week.
Try a CBT-based app or workbook to build thinking skills.
Most of these tools have small-to-moderate effects on their own, and the research on breathwork, yoga and tai chi is still developing. [4, 6, 7] Their benefits add up when you combine them and stick with them.
When to get more support
If stress is persistent or getting in the way of work, relationships or sleep, self-help alone may not be enough. Structured support such as brief CBT with a therapist or an MBSR course is the next step, and some people benefit from medical treatment for an anxiety disorder. [1]
If you're having thoughts of suicide or self-harm, reach out right away. In Canada, call or text 9-8-8, any time.
If you'd like help building a stress plan that fits your body and your life, [CTA: book a visit / link here].
References:
Shepardson RL, Khan JS, Buckheit KA, Funderburk JS. Treatment of anxiety for adults in primary care settings: a review. JAMA Internal Medicine. 2026.
Papola D, Miguel C, Mazzaglia M, et al. Psychotherapies for generalized anxiety disorder in adults: a systematic review and network meta-analysis of randomized clinical trials. JAMA Psychiatry. 2024.
Singh B, Olds T, Curtis R, et al. Effectiveness of physical activity interventions for improving depression, anxiety and distress: an overview of systematic reviews. British Journal of Sports Medicine. 2023.
Fincham GW, Strauss C, Montero-Marin J, Cavanagh K. Effect of breathwork on stress and mental health: a meta-analysis of randomised-controlled trials. Scientific Reports. 2023.
Toussaint L, Nguyen QA, Roettger C, et al. Effectiveness of progressive muscle relaxation, deep breathing, and guided imagery in promoting psychological and physiological states of relaxation. Evidence-Based Complementary and Alternative Medicine. 2021.
Mu X, Xu K, Wang X, et al. The effects of yoga exercise on stress relief capacity and emotional changes: a systematic review and meta-analysis. Frontiers in Psychology. 2025.
Kraft J, Waibl PJ, Meissner K. Stress reduction through taiji: a systematic review and meta-analysis. BMC Complementary Medicine and Therapies. 2024.
Lindsäter E, Axelsson E, Salomonsson S, et al. Internet-based cognitive behavioral therapy for chronic stress: a randomized controlled trial. Psychotherapy and Psychosomatics. 2018.
Bueno H, Deaton C, Farrero M, et al. 2025 ESC clinical consensus statement on mental health and cardiovascular disease. European Heart Journal. 2025.
Fiori V, Lombardo C, Baglioni C, Ballesio A. Long-term efficacy of cognitive behavioural therapy for insomnia (CBT-I) on depressive symptoms: a systematic review and meta-analysis of randomised controlled trials. Sleep Medicine Reviews. 2026.
Reesen JE, Ikelaar SLC, van Keeken AE, et al. Guided digital cognitive-behavioral therapy for insomnia: a (cost-)effective intervention for people with insomnia and psychological distress? Results of a randomized controlled trial. Journal of Consulting and Clinical Psychology. 2026.
Miller C. Integration of lifestyle medicine into primary care: a comprehensive review. Public Health Reports. 2026.