When life feels heavy or overwhelming, a simple feel‑good distraction can help you reset.

Below are five things you can do anytime you need a moment of relief. Not only are they easy, but they are also all backed by research.

1. Get Outside — Walk, Hike, or Run

Move your body and let nature do its thing. Feeling the earth beneath your feet and the sunshine on your face can shift your mood fast. Even a five-minute walk can help you breathe deeper, think clearer, and feel more grounded.

Why this works: The Mayo Clinic says physical activity releases endorphins. Endorphins are the “feel‑good chemicals” that naturally lower stress and boost well‑being.

2. Call or Text a Friend

Sharing how I’m feeling with a friend helps me so much. I often know what I need to do next. I need the reassurance, or emotional support, that comes from talking to someone who gets me.

And research backs this up. Talking to someone you trust is one of the most effective ways to reduce stress. Talking to a friend or therapist reduces the feeling of carrying the weight alone and provides validation for your concerns, says Mindvoyage.com.

Remember, you don’t have to carry everything alone.

Why this works: Connection is calming. Reaching out to someone you trust lowers your stress.

3. Listen to Music

Music is one of the fastest ways to shift your mood. Spotify has playlists for every emotion — “Sad,” “Moody,” “Feel Good Happy Mix,” and more. Also, there are thousands of playlists created by other users you can listen to.

If words don’t work, let music do the heavy lifting.

Remember not to let the songs you listen to define your emotional state. I used to let sad music keep me in a funk instead of letting it move through me. Now, when I put on my sad Playlist, I remind myself of that and turn it off after a few songs instead of listening to it all day.

Why this works: Listening to music releases dopamine, which increases happiness. Listening to music also reduces cortisol, a hormone that raises stress. Did you know that music can even improve your memory; For more science-backed benefits, this Lifehack article lists 15 benefits.

4. Pray or Meditate

Prayer and meditation can be grounding, centering, and soothing. For me, prayer has been healing — it quiets my mind and reminds me there’s a higher power who can handle all of me.

Even if the anxiety doesn’t fully end, sending your worries, hopes, and gratitude to a higher power (or inward) can help the mind refocus.

NewsTarget recently shared a study showing that even brief moments of prayer can offer emotional benefits. In the study, participants prayed face‑to‑face for another person for five minutes, which reduced pain and anxiety more than listening to music. So if music isn’t your jam, prayer could help.

Many people meditate instead of praying.

Healthline says that meditation has many benefits, including reduced stress, improved focus, and better emotional regulation. Those all sound like great reasons to start meditating, to me.

Why this works: All the reasons above!

5. Try a Breathing Exercise

When you’re anxious, your breathing becomes shallow and fast. Intentional breathing slows everything down. You can do breathing exercises anywhere: at work, in a restaurant, at a kid’s birthday party, wherever and whenever you need a moment. Both methods are quick, discreet, and effective. By the time you finish, you’ve given your nervous system a small reset.

According to Real Simple, one effective method is the 4-7-8 technique:

• Inhale for 4 seconds

• Hold for 7

• Exhale for 8 seconds

Verywell Mind recommends another simple pattern:

• Inhale slowly for 3 seconds

• Hold for 1

• Exhale slowly for 3 seconds

Why this works: Breathing exercises help relax your body and calm your nervous system.

These methods can help when life is overwhelming and stressful. And if these do not help or you want more support, consider speaking with a licensed therapist. We all need help sometimes.

May you feel calm, grounded, and at peace today.

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