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Whenever I am stressed, I like to listen to music and watch some Netflix to calm myself.

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Something that I do to relieve stress would probably be playing a relaxing game. For example tetris. I also sometimes read a book to relieve stress.

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Engaging in activities that support self-care may help reduce stress and anxiety. These can include exercise and mindfulness practices.

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.

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 (, , , ).

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 ().

Here are 15 evidence-based ways to relieve stress.

If you're feeling stressed, moving your body on a consistent basis may help.

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 (, 14).

What's more, regular exercise has been shown to improve symptoms of common mental health conditions such as anxiety and depression (, ).

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.

Summary
Regular exercise may help reduce stress and improve symptoms related to common mental health conditions such as anxiety and depression.

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 (, , ).

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 ().

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.

Summary
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.

Smartphones, computers, and tablets are an unavoidable part of everyday life for many people.

While these devices are often necessary, using them too often may increase stress levels.

A number of studies have linked excessive smartphone use and "iPhone addiction" with increased levels of stress and mental health disorders (, , , ).

Spending too much time in front of screens in general is associated with lower psychological well-being and increased stress levels in both adults and kids (, , ).

Furthermore, screen time may negatively affect sleep, which may also lead to increased stress levels ().

Summary
Minimizing screen time may help reduce stress and improve sleep in both children and adults.

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.

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 ().

Other supplements, including rhodiola, ashwagandha, B vitamins, and L-theanine, have been shown to help reduce stress as well (, , , ).

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.

Summary
Certain supplements may reduce stress levels, including magnesium, L-theanine, rhodiola, and B vitamins.

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

exercising

preparing a healthy meal

stretching before bed

getting a massage

practicing a hobby

using a diffuser with calming scents

practicing yoga

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:

Summary
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.

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 (, ).

Plus, overconsumption may harm your sleep. In turn, this may increase stress and anxiety symptoms ().

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.

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.

Summary
Large amounts of caffeine may increase stress and anxiety, although people's sensitivity to caffeine varies greatly.

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.

Summary
Having strong social ties may help you get through stressful times and is important for overall mental well-being.

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.

Summary
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.

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, ).

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 ().

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.

Summary
If you find yourself regularly procrastinating, staying on top of your to-do list may help ward off related stress.

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.

These benefits seem to be related to its effect on your nervous system and stress response.

Summary
Yoga is widely used for stress reduction. It may help lower stress hormone levels and blood pressure.

Mindfulness describes practices that anchor you to the present moment.

Meditating on a consistent basis, even for short periods, may help boost your mood and decrease symptoms of stress and anxiety ().

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.

Summary
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 ().

For example, studies show that positive physical contact and sex may help relieve stress and loneliness (, ).

Interestingly, humans aren't the only animals that cuddle for stress relief. Chimpanzees also cuddle friends that are stressed ( 57).

Summary
Positive touch from cuddling, hugging, kissing, and sex may help lower stress by releasing oxytocin and lowering blood pressure.

Spending more time outside may help reduce stress.

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 ().

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.

Summary
Spending more time outside - whether at your local park or atop a mountain - may help reduce levels of stress and boost your mood.

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 (, ).

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.

Summary
Deep breathing activates your body's relaxation response, thereby counteracting some of the physical sensations of stress.

Having a pet may help reduce stress and improve your mood.

Having a pet may also help relieve stress by giving you purpose, keeping you active, and providing companionship.

Summary
Spending time with your pet is a relaxing, enjoyable way to reduce stress.

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.
Read this article in Spanish.

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15 Simple Ways to Relieve Stress and Anxiety

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Engaging in activities that support self-care may help reduce stress and anxiety. These can include exercise and mindfulness practices. 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.

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Whenever I have stress, I just listen to some calming music to calm myself down, it really reassures me that everything is alright

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When I'm stressed, I like to journal to get my feelings out or go on walks to clear my head.

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It may seem too simple for just breathing to combat stress, but many scientific studies have shown that taking deep breaths when stressed can significantly improve mood. This works because deep breathing exercises activate your parasympathetic nervous system which causes the relaxation response. There are many variations of breathing exercises, one of them has been linked below. Also, deep breathing slows the heart rate, which allows you to feel more relaxed.

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Practising mindfulness is the act of living in the moment or bringing yourself to the present. This has been used in many types of therapy and many types of meditation are based on the idea of mindfulness. It has also been proven by a recent study to improve self esteem in college students, which works to counteract feelings of depression or anxiety.

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Studies have shown that people who chew gum overall have a higher well being and decreased stress levels. The reasoning behind this differs depending on study, one study suggests that chewing gum causes the brain to send out similar waves to those of relaxed people. Another suggests that chewing gum increases blood flow to the brain.

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Write out how you are feeling. Journalling has been proven to help people manage emotions. Also, by jotting down what you are grateful for, it is easier to look at the good things in life and can improve your mood. If journalling isn't your thing, you can try other documentation methods, such as video diaries or using art to express emotion.

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Exercising, even for a short amount of time, is extremely beneficial for stress levels because exercising prompts the production of endorphins(a happy hormone) and lowers levels of cortisol(a stress hormone). It can also help improve confidence levels and sleep quality, both of which are extremely helpful for improving stress.

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Scientifically proven methods of reducing stress

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Scientifically proven methods of reducing stress

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Learn more about OCDAHK and how they provide support for those suffering from mental health disorders

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Learn more about OCDAHK and how they provide support for those suffering from mental health disorders

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https://drive.google.com/file/d/1GbagabjxSP2UpSDVNw0BLmb9KeqJIfP8/view?usp=sharing

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Here is a link to further increase your knowledge on the topic of mental health

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Here is a link to further increase your knowledge on the topic of mental health

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https://drive.google.com/file/d/1MHUhpkvBkoP45O2e2r7D4dJ5iFggQk7M/view?usp=sharing

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We have decided to make this padlet to help spread information on mental illness. We would also like to use this padlet for anyone to send out positive message/images

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Please feel free to post anything that makes you happy!