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Take a deep breath, listen to music, or try one of these other suggestions.

None of us are immune to stress, especially on or around race day, holidays, and other big events. While big solutions, like going on a vacation or getting a massage, might help you relax in these times, we often need a quick solution that doesn’t require a big financial commitment. 

For that, we found out how to relieve stress fast, according to research and experts, when you’re feeling overwhelmed, frazzled, and/or under appreciated. Consider one or maybe all of them (we’ve all had that kind of day!) to chill out in the moment. 

1. Take a Deep Breath

There’s a reason this advice is given so often: It works. Conscious, deep breathing engages the parasympathetic nervous system, which in turn slows your heart rate, according to Henry Emmons, M.D., author of The Chemistry of Calm.

A plethora of research backs up the power of deep breathing, demonstrating its effects on the parasympathetic nervous system and psychological stress levels. And you can try several different breathing exercises to see what works for you, too.

2. Put Your Hand on Your Heart

Don’t save this super valuable tactic only for national anthem moments. This is a self-soothing action that your body recognizes as a calming technique, Emmons says. It also allows you to feel your heartbeat, another signal to your brain to slow down the panic.

3. Recall a De-Stress Success

One of the biggest parts of a high-pressure situation is feeling like you won’t get past it, according to Michelle Gielan, author of Broadcasting Happiness: The Science of Igniting and Sustaining Positive Change. But you’ve done it before, and she suggests writing down a list of stressful situations you’ve conquered—from a huge presentation to overcoming an injury—as a quick reminder that you have the skills you need to power through. Turn back to these list when times feel tough. 

4. Visualize Better Times

Your brain is wired to anticipate threats, says Loretta Graziano Breuning, Ph.D., author of Habits of a Happy Brain. Create a visualization exercise that’s geared toward de-escalation. For example, as stress ramps up, imagine that you just unlocked an escape room door. Or, if thoughts of your race have you in a stress spinal, picture yourself conquering hills, staying positive, and pushing through tough stretches—and crossing that finish line strong.

5. Tell Yourself It Will Be Okay

Sounds almost too simple, and yet, comforting yourself as you would a friend actually works, says Breuning. That’s because your brain believes what you tell it, she says. It’s the same tactic that keeps you running a few extra miles or jogging past your bonk point.

6. Practice Affirmations

Once you give yourself the initial pep-talk moment, follow it up with a major language change, suggests Jen Sincero, author of You Are a Badass: How to Stop Doubting Your Greatness and Start Living an Awesome Life. For example, instead of saying, “I’m so stressed by this deadline,” switch it to, “I’m excited to get past this deadline.” 

The more you practice these simple positive switches in your internal dialogue, the more likely they become default mode.

7. Text One Friend

While it’s tempting to crowdsource your way out of stress, that may actually make you feel worse since you have to navigate an array of opinions, says Gielan. Instead, choose your best chill-out friend—the one who always talks you off the ledge the fastest—and send an SOS.

8. Get Mouthy

Many people, when they stress, get tension in the face and jaw, says Emmons. You can tell when that’s happening because you often press your tongue up to the roof of your mouth. Take a moment to peel it off, and your jaw will usually unclench as a result. 

Being mindful of the physical symptoms of stress can also help you relax those tense muscles and feel better mentally and physically. 

9. Carry a Chill-Out Item

Objects have the power that we assign to them, says Sincero. So, power up an everyday item that’s easily slipped into your pocket—maybe your kid’s Lego, or a small rock from your favorite running route, or a safety pin from your first race bib. Keep it handy and grab it when you’re getting frazzled. The point is to choose some kind of talisman that reminds you of what’s really important.

10. Skip, Jump, or Hop on One Leg

Basically, if it makes you feel like a kid and a little silly, you’ve got it right. Play can trigger positive neurochemicals like serotonin, oxytocin, and dopamine, according to Breuning. Even just a minute of child-like activity can cause a good-chemicals surge.

11. Change Your Password

File this under the “positive affirmation” tactic, but in a way your IT department will appreciate. Change your email or laptop password into something meaningful but still security-minded. For example, if this is your year for your best PR ever, try something like: 20PR&BeAst#18.c. Then, every time you type in your password, you have a little reminder of a positive in your life. 

12. Stand Up or Sit Down

Getting overwhelmed often happens when you’re in go-go-go mode, and your brain can start to spin out. Changing your body position is a helpful way to take a break, says Breuning. Even if it’s just for 30 seconds, your mind will recognize that something has changed, giving you an opportunity to take that deep breath and reset yourself. (Not to mention moving around more often throughout the day can have real benefits for your overall health!)

13. Turn on Some Tunes

A study published in JAMA Network Open suggests listening to music may lower stress levels and improve mood, especially if you perceive the music as “happy.”

What’s more, several studies have suggested that music you consider “relaxing” can have a direct effect on functions in in the body, including reducing levels of stress hormones in the body.

14. Try Alternate-Nostril Breathing

If a few deep breaths aren’t working, it’s time to get funky with this shortcut. First, exhale completely, then inhale deeply. On your next exhale, gently place an index finger against your right nostril to close it off. Inhale, then release that nostril and close off the left. Exhale, then inhale, through that side. Repeat until people move away from you on public transit.

15. Exhale Longer Than You Inhale

Sometimes called the 1:2 breathing practice, this is another nervous-system soother. Place a hand on your belly and take a few relaxed breaths, and then begin counting each inhale and exhale. Eventually, work up to exhaling for twice as long as your inhale.

16. Eat One Blueberry

Or a single bite of anything, really. Chew very, very slowly and notice the texture, advises New York-based registered dietitian, Vanessa Rissetto, RD. This mindful eating exercise helps bring you into the present more easily, she says, and that can de-frazzle you. 

Bonus: This kind of chewing aids digestion, and having better digestion reduces your stress response.

17. Eavesdrop for a Moment

Just as mindful eating can cause you to let go a little more, mindful listening can also be helpful, says Emmons. Take a few seconds and sit back, and really listen to everything around you. Hey, when did those birds start singing?

18. Smell or Eat Something Lemony

Aromatherapy might sound woo woo, but many people find it works like a (non-magic) charm. And this one has some science behind it. A small study of 46 individuals, published in Explore suggests smelling lemon-scented essential oil can help reduce anxiety levels. 

Another study, published in Nutrients, suggests lemon balm, eaten or in essential oil form, can improve mood and even cognitive performance. Other calming scents include lavender, clary sage, lemongrass, and jasmine.

19. Make a Specific Request

If there’s one thing your brain and the universe loves, it’s specifics, says Sincero. Saying you want to “be calm” is often too vague to be useful. Instead, she suggests something like, “I want to arrive at work feeling like this commute was a breeze, and that will let me start the check-in meeting like a hero.” Even if that doesn’t happen, your brain will respond as if it’s already occurring, Sincero says.

20. Stop Scrolling

Step away from social media for a bit, suggests Breuning. If your feed makes you feel energized, then keep up your digital consumption (though maybe take a more critical look at it to ensure it’s really making you feel good). But if it’s making you anxious or feeding your stress, go offline until you can come back refreshed. This is especially smart to do before a run and before bed.

21. Drink a Glass of Water

As if you need another reason to hydrate, drinking water can reduce your response to stress, according to Mithu Storoni, M.D., author of Stress-Proof: The Scientific Solution to Building a More Resilient Brain and Life. That’s because even a bit of dehydration can raise levels of cortisol, the hormone responsible for your fight-or flight response, she says.

22. Eat Some Protein

When your blood sugar gets low, your body responds by releasing stress hormones in an effort to get you back into balance. Cue the blood sugar surge, and even more stress. Stay on an even keel by eating regularly, and pay particular attention to including protein at every meal, since that can keep blood sugar steadier, advises Rissetto.

23. Pet an Animal

Note to employers: Letting your employees bring animals to work is a great way to keep your office on chill-out mode. But even if you can’t bring Peaches in as a colleague, petting a dog or cat has been shown to ease stress and get you feeling calmer fast.

24. Go Outside

All it takes is a 20-minute walk outside to reduce stress levels, according to one study published in Frontiers in Psychology. If you can’t get outdoors for one reason or another, research suggests even looking at photos of outdoor scenes can bring some level of de-stressing.

25. Run Up Some Stairs

Or down the hallway, or across the parking lot. Maybe do a few jumping jacks or squats. Just move, because exercise has tons of stress-lowering effects. Physical activity increases production of your feel-good endorphins, making you more relaxed.

26. Use a Mantra

Originally used as a word or sound meant to deepen meditation practice, “mantra” has evolved to be any statement that’s repeated frequently and has meaning for whomever is saying it—or even just thinking it. For example, that assurance of “I’m okay, everything will be fine” becomes a mantra when you repeat it strategically. Breuning says that your brain craves this kind of repetition and instruction. 

Find the words that work best for you to bring you into the moment and feel good, then keep repeating them to yourself when you feel stress levels rise.

27. Dance It Out

This strategy is a multi-layer chill-out tactic, because it combines the stress relief of music, play, and physical activity. And research shows that getting up and dancing can help reduce anxiety and depression. 

Plus, dancing itself has such beneficial effects on the brain that it’s now being used to treat people with Parkinson’s disease.

28. Say Thanks

Gratitude is hot these days as a stress reliever, and that’s no surprise. Research suggests showing gratitude led to higher levels of perceived social support, and lower levels of stress and depression. 

So say thanks, even if it’s to the universe for getting you that primo parking spot or to your barista for the perfect froth or to your body for getting you through five, 10, or 20 miles. And who knows, maybe saying thanks more often and doing a bunch of other items on this list will make you so chill that it will cut down on your need to de-stress in the first place.

Some victories are measured by finish times. Others are defined by the obstacles overcome simply to reach the starting line.

For American Paralympic swimmer Ali Truwit, completing the New York City Marathon represented far more than covering 26.2 miles. It was the culmination of an extraordinary journey of survival, resilience, and unwavering determination that began with a life-altering shark attack just two years earlier.

On a crisp November morning in 2025, Truwit crossed the iconic finish line wearing a carbon-fibre running blade, fulfilling a promise she had made while recovering in a hospital bed after losing her lower left leg. The emotional milestone marked another remarkable chapter in one of the most inspiring comeback stories in modern sport.

The road to that unforgettable finish began only days after Truwit celebrated a major personal achievement. In May 2023, she completed her first marathon in Copenhagen alongside her mother. Just ten days later, while enjoying a graduation trip to Turks and Caicos with former Yale swimming teammate Sophie Pilkinton, tragedy struck.

While the pair were snorkelling, a shark attacked Truwit, severely injuring her left leg. Displaying remarkable courage, the two swam approximately 55 metres back to their boat, where Pilkinton—then a medical student—quickly applied a tourniquet that stopped the bleeding and ultimately saved Truwit's life.

Doctors were forced to amputate her lower left leg on her 23rd birthday.

Even in the darkest moments of recovery, Truwit's determination never disappeared. Reflecting on having recently completed her first marathon, she joked with one of the first responders that at least she had managed to run a marathon before the attack. The responder's simple but powerful reply would remain with her throughout rehabilitation: "You'll run another one."

Those words became a source of hope during the long and demanding road back.

Only weeks after surgery, Truwit began learning to walk on a prosthetic limb before gradually returning to the swimming pool. The process was anything but straightforward. The water that had once been her sanctuary became a source of painful memories, yet she refused to allow fear to define her future.

Her relentless work ethic soon produced extraordinary results.

Less than 16 months after the attack, Truwit represented the United States at the Paris 2024 Paralympic Games, producing a sensational performance to claim both silver and bronze medals. Standing on the Paralympic podium was a powerful reminder of how far she had come in such a short period, and she dedicated those achievements to everyone who had helped save her life.

Still, another dream remained unfinished.

The New York City Marathon carried deep personal significance. It was not merely another endurance event but a symbolic return to the city where her life had changed forever. On November 2, 2025, she lined up in Staten Island accompanied by 13 family members and close friends, all proudly representing her nonprofit foundation, Stronger Than You Think. Among them was Pilkinton, the friend whose quick thinking had preserved her life on that unforgettable day in the Caribbean.

Together, they covered every mile of the marathon before celebrating an emotional finish that Truwit later described as being "over the moon."

Completing a marathon on a carbon-fibre running blade presents challenges far beyond those faced by able-bodied runners. The prosthetic demands greater strength from the hips, core, and remaining leg while requiring exceptional balance, coordination, and endurance. Truwit's preparation combined months of disciplined training, patience, and mental resilience as she effectively taught herself how to run again.

Her story extends well beyond medals and marathon finishes.

Inspired by her own recovery, Truwit founded Stronger Than You Think, a nonprofit organisation dedicated to helping individuals overcome physical and financial barriers following limb loss. Recognising that sports prosthetics can cost tens of thousands of dollars and are often not covered by insurance, the foundation provides financial assistance for prosthetic devices, supports water-safety education, and promotes opportunities within Paralympic sport.

The organisation has already helped provide more than 11 prosthetic limbs, delivered nearly $200,000 in direct support, and funded over 4,000 hours of water-safety lessons benefiting more than 700 young people.

Throughout her journey, Truwit has remained refreshingly honest about the emotional challenges that continue to accompany recovery. She has openly acknowledged that healing is an ongoing process and that grief can still come in waves. Rather than portraying an effortless comeback, she has demonstrated that resilience is built through persistence, even on the hardest days.

Her remarkable transformation resonates far beyond elite sport. While few people will ever experience the trauma she endured, countless runners and athletes understand the frustration of injury, disappointment, or rebuilding after adversity. Truwit's journey serves as a powerful reminder that recovery is rarely linear and that courage is often measured by the willingness to keep moving forward despite uncertainty.

Now looking ahead to the Los Angeles 2028 Paralympic Games, Truwit continues to redefine what is possible. She is no longer known simply as the swimmer who survived a shark attack. She has become a Paralympic medallist, marathon finisher, advocate, and symbol of resilience whose story continues to inspire athletes around the world.

Her journey proves that while life can change in an instant, so too can the strength of the human spirit. Sometimes the greatest triumph is not returning to the person you once were, but discovering someone even stronger than you ever imagined possible.

Sprint and hurdles superstar Sydney McLaughlin-Levrone has entered an exciting new chapter in her remarkable life, welcoming her first child with husband Andre Levrone. The four-time Olympic champion and women's 400m hurdles world record holder announced the birth of their daughter, Savannah Michelle Levrone, who was born on Sunday, July 12, 2026.

The couple shared the joyful news with an emotional message celebrating the arrival of their daughter and expressing gratitude to everyone who supported them throughout the pregnancy. Sydney described Savannah as "our blessing and our joy," while expressing excitement and faith for the future that lies ahead for their growing family.

The announcement marks a deeply personal milestone for one of the most accomplished athletes of her generation. Renowned for redefining the women's 400m hurdles through a succession of record-breaking performances, McLaughlin-Levrone now embraces a new role beyond the track as a mother.

The timing of the announcement adds another layer of significance. Just days earlier, Sydney reflected on the 10th anniversary of qualifying for her first Olympic Games at only 16 years old—a breakthrough that launched one of the most decorated careers in modern athletics. Ten years later, her journey has come full circle with another life-changing milestone, underscoring that her greatest moments continue to extend beyond sporting success.

The arrival of Savannah Michelle Levrone has been met with an outpouring of congratulations from athletes, fans, and the wider sporting community, who have celebrated the couple as they begin this new chapter together. As Sydney McLaughlin-Levrone steps into motherhood, the athletics world will undoubtedly continue to follow her inspiring journey—both on and off the track.

Ethiopia's Tsige Gebreselama produced one of the standout road running performances of the season on Sunday, storming to victory at the prestigious Boilermaker Road Race 15K in Utica, New York, with a sensational course record of 47:29.

From the opening kilometers, Gebreselama controlled the race with remarkable composure and precision, maintaining a relentless pace that ultimately erased the previous course record and secured one of the fastest performances ever recorded on the historic course. Her commanding display further reinforced her reputation as one of the world's leading road and distance runners.

The Ethiopian celebration continued as Melknat Wudu crossed the finish line in second place in 47:44, completing a dominant one-two finish for her country. Kenya's Priscah Cherono claimed third in 48:14 after a determined effort, rounding out a world-class podium in a race featuring some of the finest distance runners on the international circuit.

The battle behind the podium remained fiercely competitive. Kenya's Everlyn Kemboi finished fourth in 48:28, narrowly ahead of compatriot Selah Busienei, who clocked 48:31 for fifth. Ethiopia's Netsanet Desta and Alem Nigus Tsadik followed in sixth and seventh respectively, while Kenya's Mercy Cherono secured eighth place.

American athletes also delivered encouraging performances on home roads. Veteran Stephanie Bruce finished ninth in 50:40, with Jackie Gaughan completing the top ten in 51:02 to cap a strong showing for the host nation.

Boilermaker Road Race 15K – Women's Top 10 Results

1. Tsige Gebreselama (Ethiopia) – 47:29 (Course Record)

2. Melknat Wudu (Ethiopia) – 47:44

3. Priscah Cherono (Kenya) – 48:14

4. Everlyn Kemboi (Kenya) – 48:28

5. Selah Busienei (Kenya) – 48:31

6. Netsanet Desta (Ethiopia) – 48:46

7. Alem Nigus Tsadik (Ethiopia) – 48:48

8. Mercy Cherono (Kenya) – 50:23

9. Stephanie Bruce (United States) – 50:40

10. Jackie Gaughan (United States) – 51:02

The women's race combined exceptional depth with remarkable speed, as several athletes broke the 49-minute barrier in a contest that showcased the global strength of elite road running. Gebreselama's record-breaking run now stands as a new benchmark in the rich history of the Boilermaker 15K, adding another memorable chapter to one of the United States' most celebrated road races.

Kenya's Alex Matata delivered a sensational performance to claim the men's title at the prestigious Boilermaker Road Race 15K in Utica, New York, producing a dominant run that underlined his growing reputation as one of the world's finest road racers.

Matata surged to victory in an outstanding time of 42:24, mastering the demanding course with a display of strength, speed, and tactical brilliance. His commanding performance secured a memorable triumph in one of the United States' most celebrated road races, adding another significant international victory to his career.

Kenya's success was further highlighted by Kiprono Sitonik, who produced an equally impressive run to finish second in 42:53, completing a remarkable one-two finish for the East African nation. South Africa's Adam Lipschitz rounded out the podium after clocking 43:14 to claim third place following a determined effort.

The race featured a highly competitive international field, with American athletes Reid Buchanan and Hillary Bor finishing fourth and fifth respectively, while another Kenyan, Victor Shitsama, added to his country's strong showing by taking sixth place.

Matata's victory once again showcased Kenya's enduring strength in global road racing, as its athletes continued to dominate major international competitions through exceptional endurance, tactical awareness, and relentless finishing speed. His performance in Utica not only thrilled the spectators lining the streets but also reinforced the depth of Kenyan distance running on the world stage.

Men's Top 10 Results – Boilermaker Road Race 15K

1. Alex Matata (Kenya) – 42:24

2. Kiprono Sitonik (Kenya) – 42:53

3. Adam Lipschitz (South Africa) – 43:14

4. Reid Buchanan (United States) – 43:38

5. Hillary Bor (United States) – 43:40

6. Victor Shitsama (Kenya) – 44:02

7. Futsum Zienasellassie (United States) – 44:32

8. Charlie Sweeney (United States) – 44:37

9. Sam Lawler (United States) – 44:54

10. Tyler Berg (United States) – 45:08

With another major road racing title added to his résumé, Alex Matata continued his impressive 2026 campaign while reinforcing his status as one of the leading names on the international road racing circuit. The Boilermaker 15K once again delivered a high-quality contest, with athletes from across the globe producing memorable performances in one of the United States' most prestigious road races.

Eliud Kipchoge's remarkable World Tour continued on Brazilian soil as the Kenyan marathon icon completed the New Balance 42K Porto Alegre Marathon, crossing the finish line in 2:18:39 to place 12th overall during the second stop of his ambitious seven-continent global running tour.

Competing against a strong international field, the two-time Olympic marathon champion displayed the resilience and determination that have defined his legendary career. While the result was not among the victories that have made him one of the greatest marathon runners in history, Kipchoge once again demonstrated the unwavering commitment that continues to inspire athletes and fans across the globe.

Morocco's Zineddine Ouria claimed victory in a superb 2:08:49, with Kipchoge finishing 9 minutes and 50 seconds behind the race winner after navigating the demanding course in Porto Alegre.

Kipchoge began the race with controlled and confident pacing, reaching 5km in 15:34 before passing the halfway mark in 1:05:07. As the race entered its decisive stages, the pace gradually slowed, but the veteran marathoner pressed on with characteristic determination, completing the 42.195-kilometre challenge in 2:18:39.

For many, the story will be told through the finishing position. But for those who truly understand greatness, this journey is about far more than medals, records, or podium finishes. Kipchoge's World Tour is a celebration of the sport itself—an opportunity to connect with runners across every continent, inspire the next generation, and continue living by the philosophy that has become synonymous with his career: "No Human Is Limited."

The Brazilian appearance also carried added significance, coming shortly after Kipchoge was permanently honoured in Porto Alegre with his footprints unveiled at the entrance of Parque Harmonia—a lasting tribute to his extraordinary impact on distance running and his enduring legacy in the sport.

Once a champion. Forever an inspiration. Legends do not stop inspiring when the victories become fewer; they inspire because they never stop showing up. Through every stride, every finish line, and every challenge embraced, Kipchoge continues to prove that true greatness is measured not only by what an athlete wins, but by the lives they touch along the way.

With the second stop of his World Tour now complete, Kipchoge will turn his attention to the next chapter of his global adventure when he lines up at the Melbourne Marathon in Australia this October. Wherever he races, millions will once again follow the journey of a man whose legacy extends far beyond the stopwatch.