Everyone gets stressed sometimes. High school can be one of the most stressful environments for anyone. Knowing this, it’s very important to learn how to de-stress and relax, even if it’s only a quick run, or a jam session to your favorite song.

According to the National Sleep Foundation, 58% of teens report worrying too much, and 56% report feeling stressed out or anxious. Being a teenager can be extraordinarily hard, so try to relive stress as well as you can.

There are so many simple ways to get rid of stress, most of which don’t require any money or anything time consuming.

For one, exercise. When you exercise, endorphins go to your brain, which improves your mood, and, as an added bonus, wakes you up and gives you more energy.

Another easy thing to do is to simply go for a walk. Get away from technology. Just enjoy the fresh air. In a society crowded with technology – video games, cell phones, computers, televisions, et cetera – we can never really get away from the stress. So a quick walk down the block can help ease stress.

One thing that many are reluctant to do is to eat healthy. As Dr. Manny Alvarez says, “It’s actually been proven that junk food can make us depressed.” Scientists say that blueberries, salmon, and almonds are some of the most effective stress relieving foods. So think twice about breaking out the potato chips and soda, and grab an apple instead.

Drink some milk! Dairy products, eggs, and nuts contain B vitamins, which promote normal brain functions and fight fatigue. When you don’t have enough B vitamins in your diet, you can become irritable, depressed, and apathetic. Before ducking out the door to go to school, get a quick glass of milk, or have some yogurt.

And, of course, get some rest. Most high schoolers don’t get enough sleep, and the drastic changes in sleeping patterns mess with your sleeping cycle. Getting up so late on weekends after getting up early on weekdays isn’t good. Being sleepy can increase stress and irritability, so try and catch a nap before you snap at your parents or friends and add more stress to your plate.

But don’t get too much sleep, either. Oversleeping causes depression and headaches, and can also lead to medical disorders like diabetes.

Give your parents a quick hug before school or bed. Hugs tend to make people happier!

Finally, just breathe. Deep breaths help to calm you, and can reduce stress. When you breathe deeply, it sends a message to your brain to calm down and relax, and then your brain tells your body to relax.

So get some sleep, breathe deep, and relieve your stress.