Anxiety can be a dark and persistent cloud. Each person is unique, and what helps one person unwind may not even make a dent in someone else’s worry. Even so, these strategies have helped me, and many others greatly lower our stress levels. Here are some ways you can decrease stress and conquer your anxiety.

1. Take a walk

Put on your walking shoes and take a stroll around the block. Take in the sights of your neighborhood, the rhythm of your footsteps on the pavement and the woosh of your breath moving in and out of your lungs. Focus on your five senses: what do you feel, see, smell, hear and taste? Every time your mind starts to drift, bring it back to the sensation of your breath in the present moment.

2. Smell something nice

Stress Relief by Bath & Body is always a quick fix for moments when my heart gets beating a little too fast. Find a scent that feels homey, familiar or calming. It can be a fragrance, lotion or essential oil. This can be used as a low-level intervention when you’re starting to feel the warning signs of mounting anxiety, and want to help ease yourself out of impending stress.

3. Stretch it out

You don’t have to be a dedicated yogi to appreciate the soothing sensations of yoga, or just some general stretching. My personal favorite is Yoga with Adriene, a YouTube channel that has short or long videos for everyone from the most inexperienced person to the most enthusiastic yoga fan. If yoga isn’t your style, you can try pilates, or just some good morning stretches. Find what feels good!

4. Talk it out

Sometimes, to figure out how you really feel, you need to say it out loud. Talking about your anxieties can also help you realize they aren’t so big and scary after all. Confiding in someone you trust can help ease the burden off your shoulders. Take care not to place too much of your worry on your friends - they have their own anxieties, too. If you are concerned your friends may not be able to handle what’s on your mind, you can always seek extra help through therapy and counseling.

5. Hug someone (or something)

It can be a (consenting) friend or family member, a beloved pet or something soft and fuzzy, sometimes, a hug is just what you need. It’s even been proven that hugs have scientifically significant health benefits. When you’re in a time of need, a warm embrace can go a long way.

6. Take a break

Never underestimate the magic of stepping away for a few moments and coming back to whatever it is you were working on. Sometimes, a breather is all we need. Physically remove yourself from the stressor, get your mind focused on something else even for just a few moments and you may find you come back feeling refreshed. When powering through just isn’t working, take a break and come back with a rejuvenated perspective.

7. Drink some water

When was the last time you had a liquid that wasn’t caffeinated? If you’re anything like me, it’s probably been a while. Consider this your daily reminder to drink some water! You might be surprised at how good you feel afterwards.

8. Lose yourself in a hobby

Read a book, learn a new craft or practice an instrument. You might not like the thought of doing a lot right now, but doing nothing certainly isn’t serving you. Find some online tutorials, go play your favorite game or watch a movie. You can invite friends if you want, but you don’t have to depend on them for your entire happiness. Get your brain off your worry and onto a new and exciting project.

Finally, don’t be afraid to seek extra help if these tips just aren’t cutting it. Everyone needs assistance sometimes. Do what you need to to live your best and most fulfilling life.