Tools for managing stress and anxiety

Manage stress and anxiety with physiological practices, healthy routines, and self-directed relaxation.

• Build stress tolerance: Use a safe, manageable challenge—such as a cold shower or intense exercise—to raise your body’s activation, then practice calming your mind and broadening your gaze while your body remains activated. Over time, this can make heightened states feel more manageable. 1 2
• Regulate short-term stress: For rapid relief, try the physiological sigh: inhale through your nose, take a second short inhale, then exhale slowly and fully. One to three rounds can substantially reduce stress; breathing practices can also help settle arousal. 3
• Reduce long-term stress: Regular exercise, good sleep, and real social connection can help buffer chronic stress. The discussion emphasizes meaningful connection—such as time with trusted people, friends, family, or pets—not just online contact. 4 5
• Try NSDR: Non-Sleep Deep Rest uses guided relaxation and can support relaxation, stress reduction, and sleep. Start with behavioral tools such as NSDR, breathing, or meditation before turning to supplements. 6 7