Stress relievers: Tips to tame stress
Stress getting to you? Try some of these tips for stress relief.
By Mayo Clinic Staff
Is stress making you frustrated and irritable? Stress relievers can help restore calm and serenity to your chaotic life. You don’t have to invest a lot of time or thought into stress relievers. If your stress is getting out of control and you need quick relief, try one of these tips.
Virtually any form of physical activity can act as a stress reliever. Even if you’re not an athlete or you’re out of shape, exercise can still be a good stress reliever.
Physical activity can pump up your feel-good endorphins and other natural neural chemicals that enhance your sense of well-being. Exercise can also refocus your mind on your body’s movements, which can improve your mood and help the day’s irritations fade away. Consider walking, jogging, gardening, housecleaning, biking, swimming, weightlifting or anything else that gets you active.
Eat a healthy diet
Eating a healthy diet is an important part of taking care of yourself. Aim to eat a variety of fruits and vegetables, and whole grains.
Avoid unhealthy habits
Some people may deal with stress by drinking too much caffeine or alcohol, smoking, eating too much, or using illegal substances. These habits can harm your health.
During meditation, you focus your attention and quiet the stream of jumbled thoughts that may be crowding your mind and causing stress. Meditation can instill a sense of calm, peace and balance that can benefit both your emotional well-being and your overall health.
Guided meditation, guided imagery, visualization and other forms of meditation can be practiced anywhere at any time, whether you’re out for a walk, riding the bus to work or waiting at the doctor’s office. You can also try deep breathing anywhere.
A good sense of humor can’t cure all ailments, but it can help you feel better, even if you have to force a fake laugh through your grumpiness. When you laugh, it not only lightens your mental load but also causes positive physical changes in your body. Laughter fires up and then cools down your stress response. So read some jokes, tell some jokes, watch a comedy or hang out with your funny friends. Or give laughter yoga a try.
Connect with others
When you’re stressed and irritable, your instinct may be to isolate yourself. Instead, reach out to family and friends and make social connections.
Social contact is a good stress reliever because it can offer distraction, provide support and help you tolerate life’s up and downs. So take a coffee break with a friend, email a relative or visit your place of worship.
Got more time? Consider volunteering for a charitable group and help yourself while helping others.
You might want to do it all, but you can’t, at least not without paying a price. Learning to say no or being willing to delegate can help you manage your to-do list and your stress.
Saying yes may seem like an easy way to keep the peace, prevent conflicts and get the job done right. But it may actually cause you internal conflict because your needs and those of your family come second, which can lead to stress, anger, resentment and even the desire to exact revenge. And that’s not a very calm and peaceful reaction.
With its series of postures and controlled-breathing exercises, yoga is a popular stress reliever. Yoga brings together physical and mental disciplines which may help you achieve peacefulness of body and mind. Yoga can help you relax and manage stress and anxiety.
Try yoga on your own or find a class — you can find classes in most communities. Hatha yoga, in particular, is a good stress reliever because of its slower pace and easier movements.
Get enough sleep
Stress can cause you to have trouble falling asleep. When you have too much to do — and too much to think about — your sleep can suffer. But sleep is the time when your brain and body recharge.
And the quality and amount of sleep you get can affect your mood, energy level, concentration and overall functioning. If you have sleep troubles, make sure that you have a quiet, relaxing bedtime routine, listen to soothing music, put clocks away, and stick to a consistent schedule.
Keep a journal
Writing down your thoughts and feelings can be a good release for otherwise pent-up emotions. Don’t think about what to write — just let it happen. Write whatever comes to mind. No one else needs to read it, so don’t strive for perfection in grammar or spelling.
Just let your thoughts flow on paper — or computer screen. Once you’re done, you can toss out what you wrote or save it to reflect on later.
Get musical and be creative
Listening to or playing music is a good stress reliever because it can provide a mental distraction, reduce muscle tension and decrease stress hormones. Crank up the volume and let your mind be absorbed by the music.
If music isn’t one of your interests, turn your attention to another hobby you enjoy, such as gardening, sewing, sketching — anything that requires you to focus on what you’re doing rather than what you think you should be doing.
If new stressors are challenging your ability to cope or if self-care measures just aren’t relieving your stress, you may need to look for reinforcements in the form of therapy or counseling. Therapy also may be a good idea if you feel overwhelmed or trapped, if you worry excessively, or if you have trouble carrying out daily routines or meeting responsibilities at work, home or school.
Professional counselors or therapists can help you identify sources of your stress and learn new coping tools.
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- How stress affects your health. American Psychological Association. http://www.apa.org/helpcenter/stress.aspx. Accessed Feb. 28, 2019.
- Relaxation techniques for health. National Center for Complementary and Integrative Health. https://nccih.nih.gov/health/stress/relaxation.htm. Accessed Feb. 28, 2019.
- Stress and your health. U.S. Department of Health and Human Services. https://www.womenshealth.gov/mental-health/good-mental-health/stress-and-your-health. Accessed Feb. 27, 2019.
- 5 things you should know about stress. National Institute of Mental Health. https://www.nimh.nih.gov/health/publications/stress/index.shtml. Accessed Feb. 28, 2019.
- Meditation: In depth. National Center for Complementary and Integrative Health. https://nccih.nih.gov/health/meditation/overview.htm. Accessed Feb. 28, 2019.
- Yoga: In depth. National Center for Complementary and Integrative Health. https://nccih.nih.gov/health/yoga/introduction.htm. Accessed Feb. 28, 2019.
- Seaward BL. Essentials of Managing Stress. 4th ed. Burlington, Mass.: Jones & Bartlett Publishers; 2017.
See more In-depth
Stress and anxiety are common experiences for many people. In fact, millions of adults in the United States say they feel stress or anxiety daily.
Many people deal with stress every day. Work, family issues, health concerns, and financial obligations are parts of everyday life that commonly contribute to heightened stress levels.
What’s more, factors such as genetics, level of social support, coping style, and personality type influence a person’s vulnerability to stress, meaning that some people are more likely to become stressed than others (1, 2, 3).
Plus, research shows that parents, people in professions such as healthcare and social work, People of Color, and LGBTQIA+ individuals are more likely to have higher stress levels (4, 5, 6, 7).
Minimizing the chronic stress of daily life as much as possible is important for overall health. That’s because chronic stress harms health and increases your risk of health conditions such as heart disease, anxiety disorders, and depression (8, 9, 10).
It’s important to understand that stress isn’t the same as mental health disorders such as anxiety and depression, which require treatment from medical professionals. Although the tips below may relieve many types of stress, they may not help people with these conditions (11).
Here are 15 evidence-based ways to relieve stress.
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1. Get more physical activity
If you’re feeling stressed, moving your body on a consistent basis may help.
A 6-week study in 185 university students found that participating in aerobic exercise 2 days per week significantly reduced overall perceived stress and perceived stress due to uncertainty. Plus, the exercise routine significantly improved self-reported depression (12).
Many other studies have shown that engaging in physical activity helps reduce stress levels and improve mood, while sedentary behavior may lead to increased stress, poor mood, and sleep disturbances (13, 14).
What’s more, regular exercise has been shown to improve symptoms of common mental health conditions such as anxiety and depression (15, 16).
If you’re currently inactive, start with gentle activities such as walking or biking. Choosing an activity that you enjoy may help increase your chances of sticking to it in the long term.
Regular exercise may help reduce stress and improve symptoms related to common mental health conditions such as anxiety and depression.
2. Follow a healthy diet
Your diet affects every aspect of your health, including your mental health.
Studies show that people who follow a diet high in ultra-processed foods and added sugar are more likely to experience higher perceived stress levels (17, 18, 19).
Being chronically stressed may lead you to overeat and reach for highly palatable foods, which may harm your overall health and mood.
Plus, not eating enough nutrient-dense whole foods may increase your risk of deficiencies in nutrients that are essential for regulating stress and mood, such as magnesium and B vitamins (20).
Minimizing your intake of highly processed foods and beverages and eating more whole foods such as vegetables, fruits, beans, fish, nuts, and seeds can help ensure that your body is properly nourished. In turn, this may improve your resilience to stress.
Following a nutrient-dense diet and limiting ultra-processed foods may provide your body with the nutrients it needs for optimal health and decrease your risk of deficiencies in nutrients that help regulate stress.
4. Consider supplements
Several vitamins and minerals play an important role in your body’s stress response and mood regulation. As such, a deficiency in one or more nutrients may affect your mental health and ability to cope with stress.
Plus, some studies show that certain dietary supplements may help reduce stress and improve mood.
For example, when you’re chronically stressed, your magnesium levels may become depleted.
Since this mineral plays an important role in your body’s stress response, it’s important to make sure you’re getting enough each day. Supplementing with magnesium has been shown to improve stress in chronically stressed people (20, 29).
An 8-week study in 264 people with low magnesium found that taking 300 mg of this mineral daily helped reduce stress levels. Combining this dose of magnesium with vitamin B6 was even more effective (30).
Other supplements, including rhodiola, ashwagandha, B vitamins, and L-theanine, have been shown to help reduce stress as well (31, 32, 33, 34).
However, dietary supplements may not be appropriate or safe for everyone. Consult a healthcare professional if you’re interested in using supplements to help relieve stress.
Certain supplements may reduce stress levels, including magnesium, L-theanine, rhodiola, and B vitamins.
5. Practice self-care
Setting aside time to practice self-care may help reduce your stress levels. Practical examples include:
- going for a walk outside
- taking a bath
- lighting candles
- reading a good book
- preparing a healthy meal
- stretching before bed
- getting a massage
- practicing a hobby
- using a diffuser with calming scents
- practicing yoga
Studies show that people who engage in self-care report lower levels of stress and improved quality of life, while a lack of self-care is associated with higher risk of stress and burnout (35, 36, 37).
Taking time for yourself is essential in order to live a healthy life. This is especially important for people who tend to be highly stressed, including nurses, doctors, teachers, and caretakers.
Self-care doesn’t have to be elaborate or complicated. It simply means tending to your well-being and happiness.
Exposure to certain scents via candles or essential oils may be especially calming. Here are a few relaxing scents:
- Roman chamomile
- orange or orange blossom
Using scents to boost your mood is called aromatherapy. Several studies suggest that aromatherapy can decrease anxiety and improve sleep (38, 39).
Self-care is an important part of managing stress. A few simple strategies you may want to try are yoga, lighting candles, taking baths, and reading a good book.
6. Reduce your caffeine intake
Caffeine is a chemical found in coffee, tea, chocolate, and energy drinks that stimulates your central nervous system.
Consuming too much may worsen and increase feelings of anxiety (40, 41).
Plus, overconsumption may harm your sleep. In turn, this may increase stress and anxiety symptoms (42).
People have different thresholds for how much caffeine they can tolerate. If you notice that caffeine makes you jittery or anxious, consider cutting back by replacing coffee or energy drinks with decaffeinated herbal tea or water.
Although many studies show that coffee is healthy in moderation, it’s recommended to keep caffeine intake under 400 mg per day, which equals 4–5 cups (0.9–1.2 L) of coffee (43).
Still, people who are sensitive to caffeine may experience increased anxiety and stress after consuming much less caffeine than this, so it’s important to consider your individual tolerance.
Large amounts of caffeine may increase stress and anxiety, although people’s sensitivity to caffeine varies greatly.
7. Spend time with friends and family
Social support from friends and family may help you get through stressful times and cope with stress (44).
A study that in 163 Latinx young adults in college associated lower levels of support from friends, family, and romantic partners with loneliness, depressive symptoms, and perceived stress (44).
Having a social support system is important for your overall mental health. If you’re feeling alone and don’t have friends or family to depend on, social support groups may help. Consider joining a club or sports team or volunteering for a cause that’s important to you.
Having strong social ties may help you get through stressful times and is important for overall mental well-being.
8. Create boundaries and learn to say no
Not all stressors are within your control, but some are. Putting too much on your plate may increase your stress load and limit the amount of time you can spend on self-care.
Taking control over your personal life may help reduce stress and protect your mental health.
One way to do this may be to say “no” more often. This is especially true if you find yourself taking on more than you can handle, because juggling many responsibilities may leave you feeling overwhelmed.
Being selective about what you take on — and saying “no” to things that will unnecessarily add to your load — can reduce your stress levels.
Plus, creating boundaries — especially with people who add to your stress levels — is a healthy way to protect your well-being. This can be as simple as asking a friend or family member not to stop by unannounced or canceling standing plans with a friend who tends to create drama.
It’s important to create healthy boundaries in your life by declining to take on more than you can handle. Saying “no” is one way to control your stressors.
9. Learn to avoid procrastination
Another way to take control of your stress is to stay on top of your priorities and avoid procrastinating.
Procrastination may harm your productivity and leave you scrambling to catch up. This can cause stress, which negatively affects your health and sleep quality (45, 46).
A study in 140 medical students in China linked procrastination to increased stress levels. The study also associated procrastination and delayed stress reactions with more negative parenting styles, including punishment and rejection (46).
If you find yourself procrastinating regularly, it may be helpful to get in the habit of making a to-do list organized by priority. Give yourself realistic deadlines and work your way down the list.
Work on the things that need to get done today and give yourself chunks of uninterrupted time. Switching between tasks or multitasking can be stressful in itself.
If you find yourself regularly procrastinating, staying on top of your to-do list may help ward off related stress.
10. Take a yoga class
Yoga has become a popular method of stress relief and exercise among all age groups.
While yoga styles differ, most share a common goal — to join your body and mind by increasing body and breath awareness.
Several studies show that yoga helps reduce stress and symptoms of anxiety and depression. Plus, it can promote psychological well-being (47, 48, 49).
These benefits seem to be related to its effect on your nervous system and stress response.
Yoga may help lower cortisol levels, blood pressure, and heart rate while increasing levels of gamma aminobutyric acid, a neurotransmitter that’s low in people with mood disorders (49, 50).
Yoga is widely used for stress reduction. It may help lower stress hormone levels and blood pressure.
11. Practice mindfulness
Mindfulness describes practices that anchor you to the present moment.
Stress reduction techniques that utilize mindfulness include meditation and mindfulness-based cognitive therapy (MBCT), a type of cognitive behavioral therapy (51).
Meditating on a consistent basis, even for short periods, may help boost your mood and decrease symptoms of stress and anxiety (52).
If you’d like to try out meditation, countless books, apps, and websites can teach you the basics. There may also be therapists in your area who specialize in MBCT.
Mindfulness practices such as meditation and MBCT may help reduce stress levels and improve mood.
Human touch may have a calming effect and help you better cope with stress (53).
For example, studies show that positive physical contact and sex may help relieve stress and loneliness (54, 55).
These types of contact may help release oxytocin and lower cortisol. In turn, these effects help lower blood pressure and heart rate. Both high blood pressure and increased heart rate are physical symptoms of stress (56).
Interestingly, humans aren’t the only animals that cuddle for stress relief. Chimpanzees also cuddle friends that are stressed (57).
Positive touch from cuddling, hugging, kissing, and sex may help lower stress by releasing oxytocin and lowering blood pressure.
13. Spend time in nature
Spending more time outside may help reduce stress.
Studies show that spending time in green spaces such as parks and forests and being immersed in nature are healthy ways to manage stress (58, 59).
A review of 14 studies found that spending as little as 10 minutes in a natural setting may help improve psychological and physiological markers of mental well-being, including perceived stress and happiness, in college-aged people (59).
Hiking and camping are great options, but some people don’t enjoy — or have access to — these activities. Even if you live in an urban area, you can seek out green spaces such as local parks, arboretums, and botanical gardens.
Spending more time outside — whether at your local park or atop a mountain — may help reduce levels of stress and boost your mood.
14. Practice deep breathing
Mental stress activates your sympathetic nervous system, sending your body into fight-or-flight mode.
During this reaction, stress hormones trigger physical symptoms such as a faster heartbeat, quicker breathing, and constricted blood vessels.
Deep breathing exercises may help activate your parasympathetic nervous system, which controls the relaxation response (60, 61).
Deep breathing exercises include diaphragmatic breathing, abdominal breathing, belly breathing, and paced respiration.
The goal of deep breathing is to focus your awareness on your breath, making it slower and deeper. When you breathe in deeply through your nose, your lungs fully expand and your belly rises. This helps slow your heart rate, allowing you to feel at peace.
Deep breathing activates your body’s relaxation response, thereby counteracting some of the physical sensations of stress.
15. Spend time with your pet
Having a pet may help reduce stress and improve your mood.
When you cuddle or touch your pet, your body releases oxytocin — a hormone that’s linked to positive mood (62).
Plus, studies show that pet owners — especially those who have dogs — tend to have greater life satisfaction, better self-esteem, reduced levels of loneliness and anxiety, and more positive moods (63).
Having a pet may also help relieve stress by giving you purpose, keeping you active, and providing companionship.
Spending time with your pet is a relaxing, enjoyable way to reduce stress.
The bottom line
Although stress is an unavoidable part of life, being chronically stressed takes a toll on your physical and mental health.
Fortunately, several evidence-based strategies can help you reduce stress and improve your overall psychological well-being.
Exercise, mindfulness, spending time with a pet, minimizing screen time, and getting outside more often are all effective methods.
Just one thing
Try this today: Although there are many ways to reduce stress on your own, it’s important to get help when you need it.
If you’re experiencing overwhelming stress or symptoms of anxiety and depression, consider making an appointment with a therapist or visiting a trusted healthcare professional to discuss ways to improve your mental health.
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