16 Simple Ways to Relieve Stress
Managing stress is essential for overall well-being. Engaging in activities that promote self-care can help reduce stress and anxiety. These include exercise, mindfulness, and a well-balanced diet. Chronic stress can contribute to health issues such as heart disease, anxiety disorders, and depression. Several factors affect an individual’s vulnerability to stress, including genetics, social support, coping style, personality type, and past experiences.
While the following tips can help relieve stress, they are not a substitute for professional mental health treatment.
1. Get More Physical Activity
Regular exercise helps lower stress levels. A study found that aerobic exercise twice a week for six weeks significantly reduced perceived stress. The CDC recommends 150 minutes of moderate-intensity exercise and two days of muscle-strengthening activities per week. Walking, biking, or any enjoyable activity can help you stay consistent.
2. Eat a Balanced Diet
Consuming a diet high in ultra-processed foods and added sugar may increase stress. Chronic stress can also lead to overeating unhealthy foods. Eating nutrient-dense whole foods such as vegetables, fruits, beans, fish, nuts, and seeds can help regulate stress and mood by ensuring proper nutrition.
Meal Ideas with Whole Foods:
- Chicken and squash bake
- Green bean salad with quinoa and feta
- Tomato, orzo, and white bean soup
- Summer roll bowls
- Superfood shakes
3. Minimize Screen Time
Excessive smartphone use has been linked to increased stress and can negatively affect sleep, further elevating stress levels. Reducing screen time, especially before bedtime, can be beneficial.
4. Practice Self-Care
Self-care means tending to your well-being and happiness. It has been associated with lower stress levels and improved quality of life. Simple self-care activities include:
- Going for a walk
- Taking a bath
- Reading a book
- Exercising
- Practicing a hobby
- Using a diffuser with calming scents
5. Try Journaling
Journaling can serve as a positive outlet for thoughts and emotions, reducing stress. Guided journals can provide structure for expressive writing.
6. Reduce Caffeine Intake
Excessive caffeine consumption may worsen stress and negatively impact sleep. While coffee has benefits in moderation, it’s best to keep caffeine intake below 400 mg per day (about 4–5 cups of coffee).
Coffee Alternatives:
- Matcha green tea shake
- Vanilla chai tea shake
- Chai spice shake
- Carrot ginger smoothie
7. Spend Time with Loved Ones
A strong social support system is vital for mental health. Studies show that people with lower social support experience higher stress levels. If you lack close social connections, joining a club, sports team, or volunteering can help build meaningful relationships.
8. Create Boundaries and Learn to Say No
Taking on too many responsibilities can increase stress. Setting boundaries and saying “no” to unnecessary obligations can help protect your well-being.
9. Avoid Procrastination
Procrastination can lead to stress and impact sleep quality. Making to-do lists with realistic deadlines can help you stay on track and reduce stress.
10. Take a Yoga Class
Yoga has been shown to reduce stress, lower cortisol levels, and improve mood. It can also help lower blood pressure and heart rate while increasing neurotransmitters that support mental well-being.
11. Practice Mindfulness
Mindfulness techniques, such as meditation and mindfulness-based cognitive therapy (MBCT), can help boost mood and reduce symptoms of stress and anxiety.
12. Cuddle
Physical touch can help release oxytocin and lower cortisol, reducing stress. Cuddling with a partner, friend, or pet can have positive effects on mood and well-being.
13. Spend Time in Nature
Spending at least 10 minutes in a natural setting can improve stress levels. If hiking or camping isn’t an option, visiting local parks, arboretums, or botanical gardens can provide similar benefits.
14. Practice Deep Breathing
Deep breathing techniques, such as diaphragmatic breathing, alternate nostril breathing, and box breathing, can help reduce stress by slowing heart rate and promoting relaxation.
15. Spend Time with a Pet
Having a pet has been shown to reduce stress and improve mood by providing companionship and purpose. Pet interactions help release oxytocin, a hormone linked to positive emotions.
16. Consider Supplements
Certain vitamins and minerals, such as magnesium and B vitamins, play a role in stress regulation. Chronic stress may deplete these nutrients, making supplementation beneficial. Always consult a doctor before starting any supplements.
The Takeaway
Chronic stress can negatively impact physical and mental health. However, incorporating simple habits like exercising, practicing mindfulness, spending time with loved ones or pets, and reducing screen time can help manage stress and improve overall well-being.