Managing stress doesn’t have to take a lot of time. You maybe surprised at how a simple 10-minutes of exercise can put you in a Zen state of mind and get you moving back into a smooth daily flow. But to be effective, you need to have a few tools and resources at the ready, so you can zap stress in the moment, instead of letting it run your entire day, week, month or beyond.

Here are five simple options to keep in your stress reduction toolkit.

1. Meditation – A few ohms really do help calm and center your mind and can start to protect you from future stress. According to  psychologist Robbie Maller Hartman, Ph.D., a Chicago health and wellness coach, “Research suggests that daily meditation may alter the brain’s neural pathways, making you more resilient to stress.” So, practicing meditation can both help cure stress in the moment and build mental muscles to prevent future stress.
   
   What’s great about meditation is you can do it anywhere; it doesn’t require equipment, and you don’t need a team or coach. Just sit comfortably in a quite location, close your eyes, and focus on your breath – in and out. You can also try thinking one series of words, called a mantra, like “I feel at peace” or “I’m amazing.” If you’re not comfortable going it alone, check out the Rally daily meditation mission. It can help you get started and build a meditation routine. Plus, you earn Rally points along the way. Or, you can try using some of the more popular smartphone apps like Calm or Headspace. Both offer free trials. But be aware there are additional fees for ongoing or value-added programs.
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2. Deep Breathing – Like meditation, deep breathing is a stress-reduction tool you can do anywhere, in your car, at your desk, or before a meeting. Deep breathing reduces stress by slowing your heart rate and lowering your blood pressure. You can deep breathe with your eyes open – definitely recommended if you’re in the car — or with your eyes closed.
   
   Some find a technique called four-square or box breathing is most effective at helping to give a little more structure. Breathe in through your nose, mentally counting to four as you inhale. Then, open your mouth slightly and slowly exhale to the count of four. You’ll hold the exhale for another count of four before beginning again. Ideally, you should repeat this for four minutes, but even two to three minutes will help relieve tension.
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3. Laugh Out Loud — Laughter really can be the best medicine. A good belly laugh doesn’t just lighten the load mentally, it also lowers cortisol, your body’s stress hormone, and boosts brain chemicals called endorphins, which help elevate your mood. Get your giggle on by tuning in to your favorite sitcom, watching a few crazy cat videos on YouTube, or chatting with someone who really makes you smile.
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4. Get Moving — You don’t have to be a runner to get a runner’s high. All forms of exercise, including yoga and walking, can ease depression and anxiety by helping the brain release feel-good chemicals and by giving your body a chance to practice dealing with stress. You can go for a quick walk around the block, take the stairs up and down a few flights, or do some stretching exercises like head rolls and shoulder shrugs.
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   If you’re looking for a few new ways to get moving, don’t forget to check out Rally. There you can join missions like weekly yoga classes, running and walking missions, or even connect with a Rally coach if you need some help establishing a routine. Start easy, and level up when you’re ready. And remember, on Rally, there are lots of ways to earn Rally Coins, which you can use for chances to win rewards.
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5. Reach Out — And finally, your phone can be your best friend – or at least put you in touch with one when the stress is on. Don’t forget that your social network is one of the best tools in your toolbox for handling stress. When you’re feeling overwhelmed, or better yet before you get to the boiling point, talk to others. It’s best if you can do this face to face, but in a pinch, your phone is a quick and easy way to get in-the-moment support. Just sharing what’s going on and how you’re feeling and then listening to the response can give you a fresh perspective while also keeping your personal connection active.

And remember, anytime stress becomes so overwhelming that you or a loved one is having thoughts of suicide take action immediately. Call the confidential toll-free National Suicide Prevention Lifeline at 1-800-273-TALK (8255), available 24 hours a day, 7 days a week. Lifeline chat is a service available to everyone