No one is immune to stress. Modern life is chock-full of hassles, deadlines, frustrations, and demands. For many of us, stress is so commonplace that it has become a way of life.

I can personally relate to how easily life’s unexpected moments or bumps in the road can turn into a nerve-wracking, anxiety-filled situation. When you are constantly running in emergency mode, your mind and body pay the price.

It is time to stop the stress cycle!

Situations that induce anxiety, such as a work deadline, getting a flat tire, or experiencing trauma, can trigger a cascade of stress hormones that produce physiological changes in our bodies. Our hearts pound, breathing quickens, or we break out in the cold sweat.

In fact, chronic stress can lead to anxiety, depression, or even serious illness. The most common stress reaction is “fight or flight.” It is a survival mechanism enabling people and animals to react quickly to life-threatening situations. Intuitively, we fight the threat off or flee to safety. For me, I will often pick a fight with my spouse or drive around the block to cool off.

If we are honest with ourselves, many of today’s stressors are not dire but can be painfully inconvenient. We all can overreact to stressors that are not life or death, such as traffic jams, work pressure, and family difficulties. Here are a couple of my go-to strategies that can be effective when stress knocks at your door.

Identify the trigger (and mentally note if it is in your control.) This tactic is not only exhausting, but more importantly, it is a losing strategy. Too many times, we spend physical and emotional energy on things out of our control. If we pursue this route, we will lose every time. If you can recognize and accept the things that you can not control like a traffic jam or 5 days of rain on your family vacation, you can avoid a good portion of your anxiety.

Get physical. Movement is magical as it reduces stress and boosts your health. When you exercise, your brain releases hormones, like endorphins, that cause you to feel happy and more energetic. Exercising is a game-changer for your mood and helps you replace the feelings of stress with more joyful emotions. Something as easy as a walk around the block can work wonders.

Avoid “brain fog” by getting adequate sleep. One of the easiest ways to get more in our day is to cut back on rest and sleep. We are all guilty of burning the midnight oil to get something done. However, when you do not get enough shuteye or proper rest, you will have “brain fog.” “Brain fog” is a commonly used phrase describing a confused, unfocused state of mind. You are forgetful, cannot get your thoughts in order, or retain information. It is distressing and worrying and can trigger stressing the small stuff. Practicing healthy sleep habits like sticking to a consistent bedtime and avoiding electronics before bed can make a substantial difference.

Sing aloud. Whether you sing in your underwear while dressing or sing in the shower, letting loose provokes a sense of joy that is undeniable. Belting aloud quiets your overactive mind and instantly makes you happy. I know I can diffuse any situation by singing aloud. My inability to carry any tune instantly makes people laugh and is a great tool to diffuse stressful situations.

Clean. When I first met my husband, I told him I was allergic to cooking and cleaning, but the reality is that tidying up or organizing our spaces can give us a sense of accomplishment and joy. Marie Kondo is an expert at explaining how the “Japanese Art of Decluttering” will help rid us of things that do not spark joy and simplify our lives in general.

Commit a random act of kindness. Doing good lights up the brain’s pleasure and reward centers. As a result, serotonin, known as the “Happiness Chemical,” is then released. This act of kindness, in return, causes feelings of well-being, confidence, belonging and, yes stress reduction.

Focus on the here and now. We often stress about the future of possibilities that will never happen. If we are in the here and now, there is so much to marvel in. Being in the present moment means that we are aware and mindful of what is happening at this very moment. Ruminations on the past or worries about the future disappear because the sights, sounds, and smells that come with being in the moment are amazing distractions that melt them away.

Breathe in relaxation, breath out stress. I have never been a big meditator, but the simple act of visualizing breathing in relaxation (3 breaths) and breathing out anxiety (1 slow breath) works like a charm to calm me down. It even helps with pain management.

Stress is uncontrollable, and there are countless ways to alleviate it. It is also important to remember some stress can also be a good thing. Stressful situations make us stronger and smarter. Mastering difficult challenges are empowering and can give us a sense that I am strong, powerful, and hard things.