Distress, suffering, misery, agony mean the state of being in great trouble. distress implies an external and usually temporary cause of great physical or mental strain and stress. the hurricane put everyone in great distress suffering implies conscious endurance of pain or distress.

1. Breathe Slow, deep breaths can help lower blood pressure and heart rate. Try pranayama breathing, a yogic method that involves breathing through one nostril at a time to relieve anxiety. The technique is supposed to work the same way as acupuncture, balancing the mind and body.

2. Listen to Music No matter what the song, sometimes belting out the lyrics to a favorite tune makes everything seem all right. If you’re in a public place, just listening to music can be a quick fix for a bad mood. Classical music can be especially relaxing right before bedtime.

3. Take a Quick Walk When you’re feeling overwhelmed or having trouble concentrating, go for a quick stroll around the block. You’ll get the benefits of alone time, physical activity, and a few minutes to gather your thoughts.

4. Find the Sun If it’s a sunny day, head outside for an easy way to lift your spirits. Bright light can be an effective treatment for people who suffer from depression, and can even cheer up otherwise healthy people.

5. Give Yourself a Hand Massage When there’s no professional masseuse in sight, try DIYing a hand massage for instant relaxation that calms a pounding heart. Hands in general can carry a lot of tension. Apply some lotion and start kneading the base of the muscle under the thumb to relieve stress in the shoulders, neck, and scalp.

6. Count Backward When worries are running rampant, try slowly counting to 10 and then back again to calm down. It’s harder to freak out about an upcoming exam or job interview when you’re busy remembering what number comes before seven.

7. Stretch Standing up for a quick stretch can relieve muscle tension and help you relax during a stressful workday. Try a shoulder roll-out or a chest-opening stretch right from the desk chair.

8. Rub Your Feet Over a Golf Ball You can get an impromptu, relaxing foot massage by rubbing your feet back and forth over a golf ball.

9. Close Your Eyes Take a quick break from a busy office or a chaotic household by just lowering your eyelids. It’s an easy way to regain calm and focus.

10. Squeeze a Stress Ball On days when you want to strangle a coworker, your roommate, or the driver in the next lane, squeeze a stress ball instead. It’s an easy, portable, and non-violent way to relieve tension.