There’s good news and there’s bad news when it comes to daily stress. First the bad: Eight out of 10 Americans reported that they frequently (44%) or sometimes (35%) encounter stress in their daily lives, according to a recent Gallup poll. 

The good news is there’s no shortage of simple tips and techniques you can do right on the spot to get back on track when stress is making work unbearable. Here are seven of these tips:

1. Go for a walk

One of the best ways to relieve tension is simply to get up and go. Walking for as few as 10 minutes every three hours will result in a noticeable change in your mood.

Added bonus: It’ll increase your energy level, too.

2. Listen to music

Whether one loud, annoying neighbor is making you angry or another’s out-of-control party is making you anxious, you may need a few minutes to tune out. Putting on headphones occasionally not only helps you block out distractions, the music also relaxes your muscles (unless you put on Heavy Metal).

3. Get a massage

Unless you’re Jane Fonda, you probably don’t have a home massage station. But this relaxation therapy has become so popular in recent years, there’s probably at least one massage spot near your house. Getting the tension worked out of your neck, shoulders and back is great use of a lhour. Another option: Picking up one of these self-massage tools for the cost of a Starbucks Frappuccino: bit.ly/massageHandW

4. Practice breathing exercises

If you need to get rid of stress quickly, there are an array of deep-breathing exercises that will do the trick. Done correctly, deep breathing can not only leave you feeling calm and de-stressed, it can also physically lower your blood pressure. Here are six practices you can do in 10 minutes or less: bit.ly/deepbreathHandW

5. Smile

Even if it’s the last thing you feel like doing, forcing a smile will trigger a physiological reaction that reduces tension. What if your spouse or children walk by and catches you grinning like a loon at absolutely nothing? You’ll probably burst out laughing, which is another proven stress-reliever.

6. Vent, rant, yell, etc.

Call up a close friend you trust and let that person know exactly what’s got you so stressed out. Just talking out loud about the issues that are bothering you in the first place is a proven stress-reliever. But remember: You have to be available when that person needs to do the same.

7. Don’t overbook yourself

A good amount of stress is often the result of people stretching themselves too thin. Whenever possible, try to avoid scheduling things back to back and always leave room in your schedule for priority projects that come up at the last minute. It’s also a good idea to leave some free time in your schedule for unexpected disturbances and distractions.