We’re a stressed-out nation: We work too much, sleep too little, skimp on exercise, eat the wrong foods. And if the nail biting and teeth grinding aren’t bad enough, just look at what stress does to you on the inside: Blood pressure revs up and immune system function slows down, leading to any number of health problems, not to mention the six top causes of death like heart disease and cancer.

To help you relieve stress, here are 79 quick tips and tricks to use anytime you need to chill out—before the big meeting, after that argument with your spouse, as you’re racing through your daily to-do list. Try these, and you’ll feel better.

1. Roll up your area rugs and walk around the house barefoot, like you’re on a beach house vacation.

2. Crawl between soothing sheets, freshly washed with scented detergent or linen rinse, such as Tide Simple Pleasures lavender and vanilla.

3. Pop some bubble wrap. Can’t find the real thing? Go to http://www.virtual-bubblewrap.com

4. Quickie yoga: Standing, bend and place palms on your thighs. With chin parallel to the floor, breathe in and arch your chest forward; breathe out and arch it up like a cat.

5. Blow up a balloon in slow, three-second puffs.

6. Stare at the blue sky (a calming color) and watch the clouds float by.

7. Watch a two-minute replay of The Office at nbc.com/theoffice.

8. Mini-massage: Lie on your back and position a tennis ball under the tense points—your lower back, between your shoulder blades, etc. Roll gently up and down and side to side.

9. Soak a hand towel and microwave for two minutes until steamy. Place on back of neck, on face or computer-achy hands.

Quick Stat: Be aware of the top 10 stressors: sick family member, money, your own health, children, work, personal safety, state of the world, terrorism or natural disasters, intimate relationships, discrimination based on race or ethnicity.

10. Power off your computer so the screen goes blank and that ever-present buzz stops. Think of a fantasy place—the beach, the mountains, playing at home with your kids—for five minutes before rebooting.

11. Visit http://www.rd.com/all-cartoons.do for the cartoon (click the cartoon for the full display) of the day.

12. Pick up a bouquet of purple lisianthus and light blue or green hydrangea, which have a calming effect. Place in a glass bowl so you can see the water, and keep it on your desk.

13. Take a punch at the Desktop Speed Bag from Everlast (amazon.com) and pummel away stress as needed.

14. Stare at a picture of Monet’s Water Lilies.

15. Dab lavender body oil on your wrist and sniff a few times.

16. Squirt StressLess mouth spray, packed with passionflower and cinchona, under your tongue three times a day (sprayology.com).

17. Drink green tea—packed with theanine, which increases the brain’s output of relaxation-inducing alpha waves and reduces the output of tension-making beta waves.

18. DIY reflexology: Tap the tips of your fingers together to clear your head. Or, hold one finger at a time between your other thumb and finger and roll the finger like a pencil. Believe it or not, this is thought to relax neck muscles and improve circulation.

19. Play a free version of Bejeweled 2 or Bookwork on popcap.com. Designed by a stress doctor, these games require concentration and focus without violence or adrenaline.

20. Touch a talisman or object that has meaning to you—your grandmother’s crucifix, a shell you found on the beach as a child, a cherished stuffed animal—and let pleasant memories seep in.

21. Quickie yoga: Sitting down, as you inhale, touch your tongue to the roof of your mouth. Exhale, relaxing your tongue. Repeat.

22. Drink a glass of cold water, then go for a walk outside. The water gets your blood moving and the air invigorates by stimulating the endorphins that distress you.

23. Break your focus—stir your coffee backward, close your eyes and hum a song, drink your soda in exactly 24 sips.

24. Log on to theonion.com for hilarious fake newspaper stories.

25. Take a steamy shower with a luxurious gel such as Aveeno Stress Relief Body Wash with lavender, chamomile and ylang-ylang.

26. Mini massage: Starting on the bone directly behind your earlobe, apply gentle pressure with your thumb and forefinger and follow to the top of your ear, two or three times. Then rub briskly.

27. Order black tea instead of coffee. A study by University College London shows that drinking black tea four times a day for six weeks lowered the stress hormone cortisol after a stressful event.

28. Place a heating pad or pack such as ThermaCare HeatWrap underneath clothing on your tight shoulders or lower back.

29. Squeeze a stress ball for two seconds, then release. Once your muscles begin to relax, the tension will slowly go away.

30. Hold your loved one’s hand. Brain scans show the contact provides immediate relief from stress.