It’s easy to relax when you’re on vacation or doing something you love. However, inner peace can be more elusive when you’re on the daily grind. Life can be very stressful and yet, we often find ways to increase our stress without recognizing it.

Fortunately, there are ways to make relaxing anywhere simple and quick. Try these 10 methods for unwinding at home and at the office. Now don’t just do these one-time and expect to feel different. Make a few of these tips a part of your to do list each and every day.

Relaxing at Home:

Turn off that boob tube. Studies suggest that prolonged television watching tends to be a short-term pleasure that contributes to long-term discontent. Search for more effective methods for making yourself comfortable at home.

  1. Power down your phone. Disconnect when you get home from work. Spend time preparing and sharing a meal with someone or read a good book. Your phone does not need to be in your hand 24 hours a day. For the next 7 days, try to make the final hours before bed phone-free.
  2. Listen to music. Put on your local classical radio station or any music that you enjoy. Sit down and pay attention without trying to multitask.
  3. Meditate briefly. Even a few minutes of meditation can increase your mindfulness. Seat in your most comfortable chair and observe your thoughts. You could also do walking meditation around your living room or patio.
  4. Visualize peace. Guided imagery is another powerful technique. Picture a scene that puts you at peace inside and out. For example, imagine yourself taking a nap outside on a sunny warm day or swimming in the calm waters of the Caribbean.
  5. Massage your feet. Five minutes is hardly enough time for a bath, but you can soak your feet. Fill a basin with warm water. Squeeze your heels and gently pull on each toe.

Relaxing at Work:

Remember that periodic breaks at work make you more productive. Here are a few more things you can do.

  1. Deep breathing. When you feel tense, turn your attention to your breath. Inhale deeply from your abdomen and lengthen your exhalations.
  2. Adjust your posture. Check with your body and release any spots where you may be holding on to stress. Squeeze your shoulder blades together and press them down. Soften your forehead and blink your eyes. Stretch your muscles and become more cognizant of the way you sit.
  3. Take a walk. If possible, head outside to enjoy some sunshine and fresh air. If you need to stay indoors, climb a few flights of stairs or walk from one end of the building to the other.
  4. Laugh more. Look for the humor in challenging situations. Share a joke with a coworker or post funny (appropriate) quotes around your desk. Laughter not only loosens up your muscles but it’s also good for your immune system.
  5. Smile more. Some scientists believe that smiling reduces stress because it lowers your heart rate. Start the day by wishing your coworkers or even people you don’t know good morning. Be sure to put a smile on your face when you’re talking on the phone. One way to ensure you are smiling more is to put a mirror on your desk as a reminder.

Regular relaxation keeps your mind and body healthy and strong. Experiment to find the practices that relieve your stress and renew your energy.