Our habits are more than just the quirks and whims we’ve developed over time: they’re also a direct path to how we feel. And when we’re feeling overwhelmed and under too much pressure, how we deal with our stress matters, too. “Destressing is the proactive, conscious process of identifying, challenging, and actively reversing the body’s ‘fight-or-flight’ stress response,” says Dr. Karim J. Torres Sanchez, licensed clinical psychologist at LBee Health. “It is a targeted intervention aimed at reducing the presence and physiological effects of stress hormones and tension in the body and mind.” The ultimate goal when stress comes our way is to shift the body’s autonomic nervous system from its sympathetic state to its parasympathetic state—aka going from feelings of stress to rest-and-digest mode.

Truthfully, however, it doesn’t feel so easy to lower your stress levels when everything feels like too much. That’s why we asked mental health experts for six simple habits that can ease your stress hormones in just 10 minutes—or less.

Progressive Muscle Relaxation

It’s shocking how much stress lives in our bodies, even when we don’t realize it. So when you’re feeling stressed out, your first move should be focused on relaxing the muscles: “Sit or lie down [and] begin with your hands or feet,” Dr. Torres explains. “Tense a muscle group (e.g., your right hand, clenching your fist) as tightly as you comfortably can for five seconds. Focus intensely on the feeling of tension. Then, suddenly and completely release the tension for 10-15 seconds, noticing the warm, heavy, relaxed feeling. Systematically move through all major muscle groups (hands, arms, face, neck, shoulders, chest, stomach, buttocks, legs, feet).” While this practice helps alleviate much of the physical stress we carry, it also brings you back to center—a reminder that you’re here, grounded, and dealing with your feelings.

10-Minute Walk in Nature

Going outside and getting fresh air is a foolproof solution to feeling even the tiniest bit better. When you’re stressed, “put on your shoes and walk, preferably outdoors,” Dr. Torres suggests. “The key is rhythmic, steady movement. As you walk, turn off or pocket your phone and practice mindful observation for at least 10 minutes. Notice the colors, the sounds, and the feeling of your feet on the ground. Pay attention to how your body moves and how your breath responds.” To add even more intentionality to your practice, take note of the changing leaves, dogs on their evening stroll, or even a friendly face that smiles back at you.

The Butterfly Hug

This practice really does feel like a hug, on the inside and out. “Cross your arms over your chest, with the middle fingertip of each hand placed roughly below the opposite collarbone (or on your upper arms/shoulders, whichever is more comfortable),” Dr. Torres suggests. “You can let your other fingers fan out, and you can interlock your thumbs to form the ‘body’ of the butterfly.” Once you’re in place, close your eyes, lower your gaze, and begin taking slow and deep breaths. “Gently and slowly begin to alternate tapping your hands, left-right, left-right, like the slow flapping of a butterfly’s wings. Keep the rhythm even and soothing. Continue the tapping for 1 to 3 minutes, or until you feel calmer.”

Shaking It Out

You’ve probably realized by now that physicality plays a large role in destressing. Shaking it out is more than just a quick exercise: “Stress lives in the body, and sometimes you need to physically release it,” says Kristin Anderson, LCSW, licensed psychotherapist and founder of Madison Square Therapy. “Set a timer for five to ten minutes and literally shake out your arms, legs, shoulders in whatever way feels right. You can dance around, jump up and down, or stretch out your body. It might feel silly, but this kind of movement helps your nervous system to discharge the excess energy held in the body when stressed. It can help bring you down from a fight-or-flight state more effectively than sitting still.”

Shifting the Story

Beyond physicality, however, a mental shift is also essential for destressing. “A big part of stress comes from the narrative we’re stuck in,” Anderson says. “Spend 10 minutes identifying what you’re telling yourself. Maybe it sounds something like ‘I’m failing,’ or ‘no one shows up for me,’ or ‘I’m never going to catch up.’ Once you’ve gotten to the core narrative, ask yourself: ‘What else could be true?’ This reframe allows you to loosen the grip of a story that’s making your nervous system work overtime.” Maybe that means giving yourself credit for something you did that week, one moment when you felt strong and brave, or a simple self-reminder that nothing is permanent.

Safe Place Guided Imagery

If we have to live inside our minds forever, we might as well make it a nice place to be. For example, you might try “a guided visualization technique where you create a vivid mental image of a place where you feel completely calm, safe, and secure,” Dr. Torres suggests. “You can mentally retreat to this place anytime you feel overwhelmed or distressed. This can be a real place you’ve visited (like a beach or a cozy room), a memory, or an entirely imaginary setting (like a secluded cabin or a secret garden).” By engaging your senses—like noticing what you see, hear, smell, touch, and taste—you can ground yourself in a more pleasant experience than the one you’re having right now.