Believe it or not, stress can actually be a good thing…. in small amounts. But in large amounts, stress can be toxic. Chronic, elevated stress hormone levels – otherwise known as cortisol – can make you forgetful, anxious, unable to cope with regular daily tasks and have a variety of health implications including hypertension, fatigue, impaired digestion, headaches, thyroid dysfunction and more.

However, in just 30 minutes, and with the right techniques, you can reverse the damaging effects of stress and get back in control again. Here’s six quick ways to wave stress goodbye.

1. Downward Dog or Jive?

Exercise releases endorphins which are the feel-good hormones shown to reduce stress levels. So grab those comfy shoes and get moving, focusing on moderate to low intensity activities like walking, yoga or dancing.

2. Hug a Tree

In a recent study on stress reduction, two groups of people spent their lunch breaks getting outside – one group walking in the city and the other in nature. Both groups showed reduced cortisol levels afterwards, with the group who got out in nature having the most dramatic reduction. So head to your local park or the nearest grassy spot for your next break, kick those shoes off and be one with nature.

3. Embrace the Nanna Nap

Siestas are a part of many cultural work practices around the world for good reason. A NASA study of astronauts found a 40 minute nap improved performance by 34% and alertness by 100%. Even a 15 minute nap has been found to have serious benefits, including stress reduction.

4. Find your Ohm

Get out of the clinic, find a quiet spot on your own, pop your earphones in and put on a meditation track. Just 10 minutes of meditating can have a powerful cortisol lowering affect, allowing you to return to work more relaxed, and ready to take on the day.

5. Have a taste your own Medicine

Get a massage! You already know that massage eases tension, reduces cortisol and promotes a general feeling of wellness, so take some of your own medicine and get familiar with lying on a massage table rather than just working around one!

6. Take the Reins

Research has found one of the biggest causes of work related stress is a feeling of not being in control. Lack of control over a situation can induce anxiety and nervous tension. Simply planning out what you’re going to do for the day is an easy way to increase your sense of control, and it’s a method that’s been shown to be highly effective at reducing stress and making you feel less overwhelmed. A to-do list or daily schedule, written out at the start of each day, is a great way to get back on top.