Engaging in activities that support self-care may help reduce stress and anxiety. These can include exercise and mindfulness practices.
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 at 16 Simple Ways to Relieve Stress.
Certain factors may affect your vulnerability to stress. These can include:
- geneticsTrusted Source
- level of social support
- coping style
- personality type at 16 Simple Ways to Relieve Stress
- discrimination due to race, gender, or perceived gender, LBGTQIA+, socioeconomic status, or other factors
- childhood trauma
- your profession
Minimizing the chronic stress of daily life as much as possible can support your overall health. Chronic stress can increase your risk of health conditions, including heart disease, anxiety disorders, and depression.
Here are 15 evidence-based ways to relieve stress at 16 Simple Ways to Relieve Stress.
1. Get more physical activity┬а
If youтАЩre stressed, moving your body consistently┬аmay help reduceTrusted Source┬аstress levels and improve mood.
A┬а6-week studyTrusted Source┬аof 185 university students found that participating in┬аaerobic exercise┬а2 days per week significantly reduced overall perceived stress and perceived stress due to uncertainty. Plus, the exercise routine significantly improved self-reported depression at 16 Simple Ways to Relieve Stress.
Regular exercise has been shown to┬аimprove symptomsTrusted Source┬аof common mental health conditions such as anxiety and depression (15Trusted Source,┬а16Trusted Source).
If youтАЩre currently inactive, start with gentle activities such as┬аwalking or biking. Choosing an activity that you enjoy may help increase your chances of sticking to it in the long term.
2. Eat a balanced diet┬а
Your diet affects every aspect of your health, including your mental health at 16 Simple Ways to Relieve Stress.
A┬а2022 review of researchTrusted Source┬аsuggests that people who follow a diet high in ultra-processed foods and┬аadded sugar┬аare more likely to experience higher perceived stress levels.
Being chronically stressed may lead you to┬аovereat┬аand reach for highly palatable foods, which may harm your overall health and mood at 16 Simple Ways to Relieve Stress.
Not eating enough nutrient-dense whole foods may increase your risk of deficiencies in nutrients essential for regulating stress and mood, such as magnesium and B vitamins.
Minimizing your intake of highly processed foods and beverages and eating more whole foods can help ensure your body is properly nourished. In turn, this may improve your resilience to stress. Whole food options can include at 16 Simple Ways to Relieve Stress:
- vegetables
- fruits
- beans
- fish
- nuts
- seeds
3. Minimize phone use and screen time┬а┬а
While smartphones, computers, and tablets are often necessary, using them too often may increase stress levels.
A review of literature from 2021According to Trusted Source, multiple studies have found a connection between excessive smartphone use and higher levels of stress and mental health disorders. You can find some helpful tips to relieve stress in 16 Simple Ways to Relieve Stress.
Spending┬аtoo much time in front of screens┬аis associated with lower psychological well-being and increased stress levels in adults and kids.
Furthermore, screen time may negatively affect sleep, which┬аmay also leadTrusted Source┬аto increased stress levels at 16 Simple Ways to Relieve Stress.
4. Practice self-care
Setting aside time to practice self-care┬аmay help reduceTrusted Source┬аyour stress levels. Practical examples include:
- going for a┬аwalk┬аoutside
- taking a bath
- lighting candles
- reading┬аa good book
- exercising
- preparing a┬аhealthy meal
- stretching before bed
- getting a┬аmassage
- practicing a hobby
- using a diffuser with calming scents
- practicing yoga
People who engage in self-care┬аtypically haveTrusted Source┬аlower levels of stress and improved quality of life, while a lack of self-care is associated with a higher risk of stress and burnout at 16 Simple Ways to Relieve Stress.
Taking time for yourself is essential 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 doesnтАЩt 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:
- lavender
- rose
- vetiver
- bergamot
- Roman chamomile
- neroli
- frankincense
- sandalwood
- ylang-ylang
- orange or orange blossom
- geranium
Using scents to boost your mood is called┬аaromatherapy. Aromatherapy┬аcan decrease┬аanxiety and improve sleep at 16 Simple Ways to Relieve Stress.
5. Try journaling
Journaling┬аmay help reduceTrusted Source┬аstress and anxiety and provide a positive outlet for your thoughts and emotions.
A┬а2018 studyTrusted Source┬аnoted that expressive writing or therapeutic writing can benefit people managing chronic health conditions, including but not limited to mental health conditions like┬аdepression.
They noted that┬аregular journaling┬аmay be linked to a higher quality of life, more proactive self-care behaviors, and other healthful behaviors, such as taking prescribed medications.
You can also try a┬аguided journal┬аif youтАЩd prefer more targeted, expressive writing.
6. Reduce your caffeine intake
Caffeine┬аis a chemical in coffee, tea, chocolate, and energy drinks that stimulates your central nervous system.
Consuming too much may worsen anxiety, according to a┬а2021 review of literatureTrusted Source┬аon the subject. Overconsumption may also harm your sleep. In turn, this may increase stress and anxiety symptoms.
People have different thresholds for how much caffeine they can tolerate. If caffeine makes you jittery or anxious, consider cutting back by replacing coffee or energy drinks with decaffeinated coffee, herbal tea, or water at 16 Simple Ways to Relieve Stress.
Although┬аcoffee has health benefits┬аin moderation, itтАЩs recommended to keep caffeine intake under┬а400 mgTrusted Source┬аdaily, which equals 4тАУ5 cups (0.9тАУ1.2 L) of coffee.
Still, people sensitive to caffeine may experience increased anxiety and stress after consuming less caffeine than this, so itтАЩs important to consider your tolerance.
7. Spend time with friends and family
Social support from┬аfriends┬аand family may help you get through stressful times and cope with stress.
One┬а2019 studyTrusted Source┬аin 163 тАЛтАЛLatinx college-age young adults associated lower levels of support from friends, family, and romantic partners with┬аloneliness, depressive symptoms, and perceived stress.
Having a social support system is important for your overall mental health. If youтАЩre feeling alone and donтАЩt have friends or family to depend on, social support groups may help. Consider joining a club or sports team or volunteering for a cause thatтАЩs important to you at 16 Simple Ways to Relieve Stress.
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.
One way to help reduce stress and protect your mental health may be to say тАЬnoтАЭ more often. This is especially true if you take on more than you can handle because juggling many responsibilities may leave you┬аfeeling overwhelmed.
Being selective about what you take on тАФ and saying тАЬnoтАЭ to things that will unnecessarily add to your load тАФ can reduce your stress levels at 16 Simple Ways to Relieve Stress.
Creating boundaries┬атАФ especially with people who add to your stress levels тАФ 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 if you need more space.
9. Avoid procrastination
Another way to take control of your stress is to stay on top of your priorities and avoid procrastinating when you arenтАЩt feeling stressed.
Procrastination┬аmay harm your productivity and leave you scrambling to catch up. This can cause stress, which negatively affects your health and sleep quality. ItтАЩs also true that you may be┬аmore likelyTrusted Source┬аto procrastinate in times of stress as a coping mechanism at 16 Simple Ways to Relieve Stress.
A┬аstudyTrusted Source┬аin 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.
If you find yourself procrastinating regularly, it may be helpful to make┬аa to-do list┬аorganized by priority. Give yourself realistic deadlines and work your way down the list. Sometimes, adding an item to the list may help you feel better about it, even if it doesnтАЩt get done immediately.
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 at 16 Simple Ways to Relieve Stress.
10. Take a yoga class
Yoga┬аhas become a popular method of stress relief and exercise among all age groups.
While yoga styles differ, most share a common goal тАФ to join your body and mind by increasing body and breath awareness.
ResearchTrusted Source┬аshows that yoga helps reduce stress and anxiety. Plus, it can promote psychological well-being.
These benefits seem related to yogaтАЩs effect on your nervous system and stress response at 16 Simple Ways to Relieve Stress.
Yoga┬аmay helpTrusted Source┬аlower cortisol levels, blood pressure, and heart rate while increasing levels of┬аgamma aminobutyric acid, a neurotransmitter thatтАЩs low in people with mood disorders.
Mindful moves: 15-minute yoga flow for anxiety
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┬аcognitive behavioral therapy.
Meditating consistently, even for short periods,┬аmay help boostTrusted Source┬аyour mood and decrease symptoms of stress and anxiety at 16 Simple Ways to Relieve Stress.
Countless books,┬аapps, and websites┬аcan teach you the basics if you want to try meditation. There may also be therapists in your area who specialize in MBCT.
12. Cuddle
Human touch┬аmay have a calming effect and help you better cope with stress.
For example, studies show positive physical contact┬аmay help relieveTrusted Source┬аstress and loneliness.
These types of contact┬аmay helpTrusted Source┬аrelease oxytocin and┬аlower 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 at 16 Simple Ways to Relieve Stress.
13. Spend time in nature
Spending more┬аtime outside┬аmay help reduce stress.
Studies show that spending time in green spaces such as parks and forests and being┬аimmersed in nature┬аare healthy ways to manage stress.
A┬аreview of 14 studiesTrusted Source┬аfound 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 at 16 Simple Ways to Relieve Stress.
Hiking┬аand camping are great options, but some people donтАЩt enjoy тАФ or have access to тАФ these activities. Even in an urban area, you can seek out green spaces such as local parks, arboretums, and botanical gardens.
14. Practice deep breathing
Mental stress activates your sympathetic nervous system, sending your body into┬аfight-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┬аmay help activateTrusted Source┬аyour parasympathetic nervous system, which controls the relaxation response at 16 Simple Ways to Relieve Stress.
Deep┬аbreathing exercises┬аinclude:
- diaphragmatic breathing
- alternate nostril breathing
- box breathing
- paced respiration
Deep breathing aims 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.
15. Spend time with a pet
Having a pet may┬аhelp reduceTrusted Source┬аstress and improve your mood.
When you cuddle or touch your pet, your body releases┬аoxytocin┬атАФ a hormone linked to a positive mood.
Plus,┬аresearchTrusted Source┬аshows that pet owners тАФ especially those with┬аdogs┬атАФ tend to have greater life satisfaction, better self-esteem, reduced levels of loneliness and anxiety, and more positive moods at 16 Simple Ways to Relieve Stress.
Having a pet may also help relieve stress by giving you purpose, keeping you active, and providing companionship.
16. Consider supplements
Several vitamins and minerals play an important role in your bodyтАЩs 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.
Some studies show that certain dietary supplements may help reduce stress and improve mood.
For example, your magnesium levels may deplete when youтАЩre chronically stressed at 16 Simple Ways to Relieve Stress.
Since this mineral plays an important role in your bodyтАЩs stress response, you may want to ensure youтАЩre getting enough each day. Supplementing with┬аmagnesium┬аhas┬аbeen shownTrusted Source┬аto improve stress in chronically stressed people.
Other supplements, including Rhodiola, ashwagandha, B vitamins, and L-theanine, may also help reduce stress, though more research is needed to understand their potential benefits better.
However, dietary supplements may not be appropriate or safe for everyone. Consult a healthcare professional if youтАЩre interested in using supplements to help relieve stress at 16 Simple Ways to Relieve Stress.
The bottom line
Although stress is unavoidable, being┬аchronically stressed┬аtakes 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 at 16 Simple Ways to Relieve Stress.
Exercise, mindfulness, spending time with a pet, minimizing screen time, and getting outside more often are all effective methods.
