There’s no question about it. Millions of Americans walk around carrying loads of stress. Even though stress isn’t a physical tumor that a person can see, it can really do a lot of damage. Between 75-90% of all medical visits are linked to stress in some way. Knowing this, it’s so important to decrease the amount of stress in your life. Perhaps you have a stressful job or you’re in a tumultuous relationship. You’ll need to move towards either finding a new job, discovering the root of the problem or going to therapy. In cases where you’re feeling chronically stressed out, it’s time to start implementing the following tips to make a major shift in your life.

  1. Get more rest.

If you’re not getting enough rest, you’re bound to be cranky, irritable and stressed out. Do your best to get in bed by 11 pm. Focus on making sure the quality of sleep is high. Get a good, comfortable mattress. Get rid of all electronics in the bedroom. Create a nice bedtime routine that helps you wind down and prepare for bed.

  1. Take supplements.

Stress is connected to your mindset and how you process circumstances. Neurosceince and stress are directly connected because of the way your mind computes what’s going on. From a hormonal standpoint, you need to make sure you’re taking supplements that help you manage the hormone levels and process stress in a healthy way. If you’re unsure of where to start, consider talking to your primary care physician first.

  1. Exercise.

Each time you exercise, your body releases lots of endorphins. It’s almost impossible to feel depressed and anxious after you’ve finished a great workout. Go jogging in the neighborhood and get some fresh air. Participate in an exhilarating cardio dance class. Take a dip in the pool and swim a few laps before heading to work. Not only will you maintain a healthy weight and increase your endurance, you’ll be able to release pent-up stress from your body.

  1. Indulge in daily self-care.

Self-care is so essential to the mind and you should indulge in it every single day. Find ways to get out and do something you enjoy each day. It doesn’t have to be major. Go to the local coffee shop and enjoy a good latte while reading a book for an hour. Get a pedicure. Go shopping. Take a yoga class. Take a nap for an hour. These little efforts will help decrease your stress level and they’ll allow you to live a happier life.

  1. Take vacations.

Sabbaticals are important because the mind needs time away from the regular routine in order to get revived. Begin planning to take a vacation every single quarter of the year. If you get two weeks of paid vacation from work, split up the days and use the weekend as a portion of the vacation time. Two weeks of paid vacation amounts to a total of ten days off. Use two days for each quarter and then add an extra day to two of the vacations. In addition to the weekend days, you’ll be able to enjoy an amazing getaway. Consider doing one international vacation, one domestic vacation and two staycations. When you know you have an event that dynamic to look forward to, this does wonders for your stress level.