Stress can feel like an unwelcome guest, taking up space in your brain rent-free. When you’re feeling overburdened, it can impact the way you eat, the way you sleep, the way you think and even the way you interact with people you love.

While some stress is good (it’s what motivates us to do our best, after all), too much stress over long periods of time can be harmful to our health. According to the Mayo Clinic, stress that’s not managed can increase your risk for chronic conditions such as high blood pressure, heart disease, stroke, obesity and diabetes.

Fortunately, there are actions you can take that may help you deal with stress in a healthy way. Read on for tips on what to do — and what not to do — the next time you’re feeling that unwelcome guest occupying valuable mental real estate.

5 positive actions to take to help deal with stress

Do: Commit to an exercise routine.
According to Harvard Health, physical activity may help your body produce feel-good chemicals called endorphins and put you in a better mood. Plus, working out shifts your focus away from the things that are making you anxious and allows you to concentrate on the activity at hand. Aim for 150 minutes of moderate exercise a week, which is just 30 minutes five times a week, or 50 minutes three times a week.

Do: Make a habit of relaxing, even if it’s challenging.
Not everyone can just flip the “relaxation” switch and de-stress. For those who can’t, there are plenty of activities that flip that switch for you. A few options include meditation, yoga, deep breathing, tai chi and massage. Or you could simply light a candle, play music softly, cuddle up with a cup of tea and your journal and enjoy a calming afternoon on your own. Define what relaxing means to you and carve out time to make it happen regularly.

 Do: Have a good laugh.
Think about how you feel when you cackle, guffaw and whoop. After a good giggle, you feel happy, energized, even renewed, right? There’s a reason why they say laughter is the best medicine. It can decrease stress, boost your immune system and may even improve your heart health, according to UCLA Health. So phone a funny friend, put on a comedy or sign up for an improv class. The feel-good effects are no joke!

Do: Eat a healthy diet.
There’s a reason “stress eating” is a well-known term. Research has shown a connection between chronic stress and eating more junk food, which may then fuel its own cycle: we’re more likely to make poor nutrition choices when we feel bad, and then we feel bad as a result of making poor nutrition choices. When you choose healthy foods over unhealthy foods, you’re breaking the cycle. So the next time you’re tempted to stress eat, think again. Opt for fruits and vegetables, whole grains and lean proteins, and avoid processed foods and items that are high in sugar and fat. You may not get the instant gratification you crave, but you could feel better in the long run.

Do: Talk to a professional.
If you’re having a hard time coping with stress or you’re finding that you’re not getting joy out of activities you usually love, make an appointment with someone who specializes in mental health. You can talk to a therapist or counselor about what you’re going through, and they may be able to offer tips and tools that can help you today and down the line.

5 actions to avoid when you’re feeling stressed

Don’t: Overload your schedule.
Too many obligations may make you feel worse. Don’t be afraid to set boundaries while you navigate the situation at hand. It may help to delegate tasks to family members, when possible, while also making choices that can simplify your life in the short term, whether that means ordering takeout for dinner or letting the laundry pile up for an extra day or two. Along the way, try to make downtime a priority, not an afterthought.

Don’t: Use alcohol (or other substances) as a way of relieving stress.
It’s not uncommon to relax with a cocktail at the end of a stressful day. However, the immediate calming effect of alcohol isn’t a fix for what might ail you. In fact, drinking may actually exacerbate feelings of depression and anxiety, according to the Cleveland Clinic, and it could disrupt your sleep, leaving you tired and cranky. That, in turn, could make you even more susceptible to feeling stressed.

Don’t: Isolate.
Whether you’re stressed for personal or professional reasons, it’s still important to seek out the things in life that bring you joy. Try to make time for activities and people that mean the most to you. These moments may help put things in perspective.

Don’t: Make drastic changes in your life if you don’t have to.
If you’re struggling, avoid adding more stressors to your plate. If you can delay any life-changing decisions without consequence, do so. You’ll thank yourself for it later. 

Don’t: Assume you’ll always feel this way.
It’s easy to get caught up in your emotions and think that this is how your life will always be. Of course, that’s not true. You may feel better in a day, a week, or even an hour. If you need help getting through this period, don’t hesitate to reach out to a friend, family member, spiritual advisor or therapist; if you’re in crisis, call the 988 Lifeline for help.