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This article helps you identify when you are stressed and gives you tips on how to manage that stress.

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stress
Learn how to use the power of your senses to relieve stress on the spot and stay calm, productive, and focused-no matter what life throws at you.

What is the fastest way to relieve stress?

There are countless techniques for managing stress. Yoga, mindfulness meditation, and exercise are just a few examples of stress-relieving activities that work wonders. But in the heat of the moment, during a high-pressured job interview, for example, or a disagreement with your spouse, you can't just excuse yourself to meditate or take a long walk. In these situations, you need something more immediate and accessible.

One of the speediest and most reliable ways to stamp out stress is to engage one or more of your senses-sight, sound, taste, smell, touch-or through movement. Since everyone is different, you'll need to do some experimenting to discover which technique works best for you-but the payoff is huge. You can stay calm, productive, and focused when you know how to quickly relieve stress.

Social interaction is your body's most evolved and surefire strategy for regulating the nervous system. Talking face-to-face with a relaxed and caring listener can help you quickly calm down and release tension. Although you can't always have a pal to lean on in the middle of a stressful situation, maintaining a network of close relationships is vital for your mental health. Between sensory-based stress relief and good listeners, you'll have your bases covered.

With over 25,000 licensed counselors, BetterHelp has a therapist that fits your needs. It's easy, affordable, and convenient.

Online-Therapy.com is a complete toolbox of support, when you need it, on your schedule. It only takes a few minutes to sign up.

Teen Counseling is an online therapy service for teens and young adults. Connect with your counselor by video, phone, or chat.

Tip 1: Recognize when you're stressed

It might seem obvious that you'd know when you're stressed, but many of us spend so much time in a frazzled state that we've forgotten what it feels like when our nervous systems are in balance: when we're calm yet still alert and focused. If this is you, you can recognize when you're stressed by listening to your body. When you're tired, your eyes feel heavy and you might rest your head on your hand. When you're happy, you laugh easily. And when you're stressed, your body lets you know that, too. Get in the habit of paying attention to your body's clues.

Observe your muscles and insides. Are your muscles tense or sore? Is your stomach tight, cramped, or aching? Are your hands or jaw clenched?

Observe your breath. Is your breathing shallow? Place one hand on your belly, the other on your chest. Watch your hands rise and fall with each breath. Notice when you breathe fully or when you "forget" to breathe.

Tip 2: Identify your stress response

Internally, we all respond the same way to the "fight-or-flight" stress response: your blood pressure rises, your heart pumps faster, and your muscles constrict. Your body works hard and drains your immune system. Externally, however, people respond to stress in different ways.

The best way to quickly relieve stress often relates to your specific stress response:

Overexcited stress response: If you tend to become angry, agitated, overly emotional, or keyed up under stress, you will respond best to stress relief activities that quiet you down.

Underexcited stress response: If you tend to become depressed, withdrawn, or spaced out under stress, you will respond best to stress relief activities that are stimulating and energizing.

The immobilization or "frozen" stress response

Do you freeze when under stress? The immobilization stress response is often associated with a past history of trauma. When faced with stressful situations, you may find yourself totally stuck and unable to take action. Your challenge is to break free of your "frozen" state by rebooting your nervous system and reactivating the body's natural "fight-or-flight" stress response. Physical movement that engages both your arms and legs, such as walking, swimming, running, dancing, climbing, or tai chi, can be particularly helpful. As you move, focus on your body and the sensations you feel in your limbs rather than on your thoughts. This mindfulness element can help your nervous system become "unstuck" and move on.

Tip 3: Bring your senses to the rescue

To use your senses to quickly relieve stress, you first need to identify the sensory experiences that work best for you. This can require some experimentation. As you employ different senses, note how quickly your stress levels drop. And be as precise as possible. What is the specific kind of sound or type of movement that affects you the most? For example, if you're a music lover, listen to many different artists and types of music until you find the song that instantly lifts and relaxes you.

Explore a variety of sensory experiences so that no matter where you are, you'll always have a tool to relieve stress.
The examples listed below are intended to be a jumping-off point. Let your imagination run free and come up with additional things to try. When you find the right sensory technique, you'll know it!
Sight

Smell

Touch

Taste

Slowly savoring a favorite treat can be very relaxing, but mindless eating will only add to your stress and your waistline. The key is to indulge your sense of taste mindfully and in moderation.

Movement

If you tend to shut down when you're under stress or have experienced trauma, stress-relieving activities that get you moving may be particularly helpful.

Sound

Sing or play a favorite tune.

Listen to calming or uplifting music.

Tune in to the soundtrack of nature-crashing waves, the wind rustling the trees, birds singing.

Buy a small fountain, so you can enjoy the soothing sound of running water in your home or office.

Hang wind chimes near an open window.

Vocal toning

As strange as it may sound, vocal toning is a special technique that reduces the stress hormones adrenaline and cortisol. Try sneaking off to a quiet place to spend a few minutes toning before a meeting with your boss and see how much more relaxed and focused you feel. It works by exercising the tiny muscles of the inner ear that help you detect the higher frequencies of human speech that impart emotion and tell you what someone is really trying to say. Not only will you feel more relaxed in that meeting, you'll also be better able to understand what he's trying to communicate.

How to tone: Sit up straight and simply make "mmmm" sounds with your lips together and teeth slightly apart. Experiment by changing the pitch and volume until you experience a pleasant vibration in your face and, eventually, your heart and stomach.

Tip 4: Find sensory inspiration

Having trouble identifying sensory techniques that work for you? Look for inspiration around you, from your sights as you go about your day to memories from your past.

Memories. Think back to what you did as a child to calm down. If you had a blanket or stuffed toy, you might benefit from tactile stimulation. Try tying a textured scarf around your neck before an appointment or keeping a piece of soft suede in your pocket.

Watch others. Observing how others deal with stress can give you valuable insight. Baseball players often pop gum before going up to bat. Singers often chat up the crowd before performing. Ask people you know how they stay focused under pressure.

Parents. Think back to what your parents did to blow off steam. Did your mother feel more relaxed after a long walk? Did your father work in the yard after a hard day?

The power of imagination. Once drawing upon your sensory toolbox becomes habit, try simply imagining vivid sensations when stress strikes. The memory of your baby's face will have the same calming or energizing effects on your brain as seeing her photo. When you can recall a strong sensation, you'll never be without a quick stress relief tool.

Take a break from technology

Taking a short hiatus from the television, computer, and cell phone will give you insight on what your senses respond to best.

Try tuning into relaxing music instead of talk radio during your commute. Or try riding in silence for 10 minutes.

Stuck in a long line at the grocery store? Instead of talking on your phone, take a moment to people watch. Pay attention to what you hear and see.

Instead of checking email while waiting for a meeting, take a few deep breaths, look out the window, or sip some tea.

While waiting for an appointment, resist the urge to text and give yourself a hand massage instead.

Tip 5: Make quick stress relief a habit

It's not easy to remember to use your senses in the middle of a mini-or or not so mino-crisis. At first, it will feel easier to just give into pressure and tense up. But with time, calling upon your senses will become second nature. Think of the process like learning to drive or play golf. You don't master the skill in one lesson; you have to practice until it becomes second nature. Eventually you'll feel like you're forgetting something if you don't tune into your body during challenging times. Here's how to make it habit:

Start small. Instead of testing your quick stress relief tools on a source of major stress, start with a predictable low-level source of stress, like cooking dinner at the end of a long day or sitting down to pay bills.

Identify and target. Think of just one low-level stressor that you know will occur several times a week, such as commuting. Vow to target that stressor with quick stress relief every time. After a few weeks, target a second stressor and so on.

Test-drive sensory input. If you are practicing quick stress relief on your commute to work, bring a scented handkerchief with you one day, try music another day, and try a movement the next day. Keep experimenting until you find a clear winner.

Have fun with the process. If something doesn't work, don't force it. Move on until you find what works best for you. It should be pleasurable and noticeably calming.

Talk about it. Telling friends or family members about the stress-relief strategies you're trying out will help you integrate them into your life. As an added bonus, it's bound to start an interesting conversation: everyone relates to the topic of stress.

Tip 6: Practice wherever you are

The best part of sensory-based strategies is the awareness that you have control. No matter where you are or what you're doing, quick stress relief is within arm's reach.

Quick stress relief at home

Entertaining. Prevent pre-party jitters by playing lively music. Light candles. The flicker and scent will stimulate your senses. Wear clothes that make you feel relaxed and confident.

Kitchen. Ease kitchen stress by breathing in the scent of every ingredient. Delight in the delicate texture of an eggshell. Appreciate the weight of an onion.

Children and relationships. Prevent losing your cool during a spousal spat by squeezing the tips of your thumb and forefinger together. When your toddler has a tantrum, rub lotion into your hands and breathe in the scent.

Sleep. Too stressed to snooze? Try using a white noise machine for background sound or a humidifier with a diffuser for a light scent in the air.

Creating a sanctuary. If clutter is upsetting, spend 10 minutes each day to tidy. Display photos and images that make you feel happy. Throw open the curtains and let in natural light.

Quick stress relief at work

Meetings. During stressful sessions, stay connected to your breath. Massage the tips of your fingers. Wiggle your toes. Sip coffee.

On the phone. Inhale something energizing, like lemon, ginger, peppermint. While talking, stand up or pace back and forth to burn off excess energy, or take calls outside when possible.

On the computer. Work standing up. Do knee-bends in 10-minute intervals. Suck on a peppermint. Sip tea.

Lunch breaks. Take a walk around the block or in the parking lot. Listen to soothing music while eating. Chat with a colleague.

Your workspace. Place family photos on your desk or mementos that remind you of your life outside the office.

Quick stress relief on the go

In traffic. Play music or listen to an audiobook. Take a different route to see something new. Do neck-rolls at stoplights. Sing in the car to stay awake and happy.

Public transportation. Take a break from reading, cell conversations, and music to tune into the sights and sounds around you. Try noticing something new, even if you're on the same old bus ride.

Running errands. Wear a special perfume or lotion so you can enjoy it while you rush from place to place. Carry a stress ball in your pocket. Take a mental "snapshot" or "postcard" at each destination.

Waiting in lines. Instead of worrying about time slipping away, focus on your breathing. People watch. Chat with the person ahead of you. Chew a stick of minty gum.

Authors: Jeanne Segal, Ph.D., Melinda Smith, M.A., and Lawrence Robinson

References

Trauma- and Stressor-Related Disorders. (2013). In Diagnostic and Statistical Manual of Mental Disorders. American Psychiatric Association. https://doi.org/10.1176/appi.books.9780890425787.x07_Trauma_and_Stressor_Related_Disorders

Hussien Ahmed, Mahmoud Mohamed, Chaklam Silpasuwanchai, Kavous Salehzadeh Niksirat, and Xiangshi Ren. "Understanding the Role of Human Senses in Interactive Meditation." In Proceedings of the 2017 CHI Conference on Human Factors in Computing Systems, 4960-65. CHI '17. New York, NY, USA: Association for Computing Machinery, 2017. https://doi.org/10.1145/3025453.3026000

Keegan, L. "Alternative and Complementary Modalities for Managing Stress and Anxiety." Critical Care Nurse 20, no. 3 (June 2000): 93-96. https://pubmed.ncbi.nlm.nih.gov/11876219/

Hur, Myung-Haeng, Ji-Ah Song, Jeonghee Lee, and Myeong Soo Lee. "Aromatherapy for Stress Reduction in Healthy Adults: A Systematic Review and Meta-Analysis of Randomized Clinical Trials." Maturitas 79, no. 4 (December 1, 2014): 362-69. https://doi.org/10.1016/j.maturitas.2014.08.006

Witusik, Andrzej, and Tadeusz Pietras. "Music Therapy as a Complementary Form of Therapy for Mental Disorders." Polski Merkuriusz Lekarski: Organ Polskiego Towarzystwa Lekarskiego 47, no. 282 (December 27, 2019): 240-43. https://pubmed.ncbi.nlm.nih.gov/31945027/

Baltazar, Margarida, Daniel Västfjäll, Erkin Asutay, Lina Koppel, and Suvi Saarikallio. "Is It Me or the Music? Stress Reduction and the Role of Regulation Strategies and Music." Music & Science 2 (January 1, 2019): 2059204319844161. https://doi.org/10.1177/2059204319844161

Uusberg, Andero, Ravi Thiruchselvam, and James J. Gross. "Using Distraction to Regulate Emotion: Insights from EEG Theta Dynamics." International Journal of Psychophysiology 91, no. 3 (March 1, 2014): 254-60. https://doi.org/10.1016/j.ijpsycho.2014.01.006

Scholey, Andrew, Crystal Haskell, Bernadette Robertson, David Kennedy, Anthea Milne, and Mark Wetherell. "Chewing Gum Alleviates Negative Mood and Reduces Cortisol during Acute Laboratory Psychological Stress." Physiology & Behavior 97, no. 3 (June 22, 2009): 304-12. https://doi.org/10.1016/j.physbeh.2009.02.028

Morrison, India. "Keep Calm and Cuddle on: Social Touch as a Stress Buffer." Adaptive Human Behavior and Physiology 2, no. 4 (December 1, 2016): 344-62. https://doi.org/10.1007/s40750-016-0052-x

Alvarez, Joel, Dani Day, Alyssa Gardner, Imaan Saeed, Courtney Schwebach, and Ryan Valk. "Effectiveness of Stress Balls in Reducing the Physiological Symptoms of Stress," 2015. https://minds.wisconsin.edu/handle/1793/80293

Pendry, Patricia, and Jaymie L. Vandagriff. "Animal Visitation Program (AVP) Reduces Cortisol Levels of University Students: A Randomized Controlled Trial." AERA Open 5, no. 2 (April 1, 2019): 2332858419852592. https://doi.org/10.1177/2332858419852592

Machová, Kristýna, Radka Procházková, Mariana Vadroňová, Michaela Součková, and Eliška Prouzová. "Effect of Dog Presence on Stress Levels in Students under Psychological Strain: A Pilot Study." International Journal of Environmental Research and Public Health 17, no. 7 (April 2020): 2286. https://doi.org/10.3390/ijerph17072286

Edwards, Meghan K., and Paul D. Loprinzi. "Experimental Effects of Brief, Single Bouts of Walking and Meditation on Mood Profile in Young Adults." Health Promotion Perspectives 8, no. 3 (July 7, 2018): 171-78. https://doi.org/10.15171/hpp.2018.23

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stress There are countless techniques for managing stress. Yoga, mindfulness meditation, and exercise are just a few examples of stress-relieving activities that work wonders. But in the heat of the moment, during a high-pressured job interview, for example, or a disagreement with your spouse, you can't just excuse yourself to meditate or take a long walk.

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This website provides information on how doing different things in your life can help you lessen chronic stress.

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If you're stressed, whether by your job or something more personal, the first step to feeling better is to identify the cause.
The most unhelpful thing you can do is turn to something unhealthy to help you cope, such as smoking or drinking.

"In life, there's always a solution to a problem," says Professor Cary Cooper, an occupational health expert at the University of Lancaster.

"Not taking control of the situation and doing nothing will only make your problems worse."

He says the keys to good stress management are building emotional strength, being in control of your situation, having a good social network, and adopting a positive outlook.

Check out our selection of stress-busting apps in the NHS Apps Library.

What you can do to address stress

These are Professor Cooper's top 10 stress-busting suggestions:

Exercise won't make your stress disappear, but it will reduce some of the emotional intensity that you're feeling, clearing your thoughts and letting you deal with your problems more calmly.

For more advice, read how being active helps mental wellbeing.
Get started with exercise
Take control

There's a solution to any problem. "If you remain passive, thinking, 'I can't do anything about my problem', your stress will get worse," says Professor Cooper.

"That feeling of loss of control is one of the main causes of stress and lack of wellbeing."

The act of taking control is in itself empowering, and it's a crucial part of finding a solution that satisfies you and not someone else.
Get tips on how to manage your time
Connect with people

A good support network of colleagues, friends and family can ease your work troubles and help you see things in a different way.

"If you don't connect with people, you won't have support to turn to when you need help," says Professor Cooper.

The activities we do with friends help us relax. We often have a good laugh with them, which is an excellent stress reliever.

"Talking things through with a friend will also help you find solutions to your problems," says Professor Cooper.

Read about some other ways relationships help our wellbeing.

Have some 'me time'

Here in the UK, we work the longest hours in Europe, meaning we often don't spend enough time doing things we really enjoy.

"We all need to take some time for socialising, relaxation or exercise," says Professor Cooper.

He recommends setting aside a couple of nights a week for some quality "me time" away from work.

"By earmarking those 2 days, it means you won't be tempted to work overtime," he says.

Challenge yourself

Setting yourself goals and challenges, whether at work or outside, such as learning a new language or a new sport, helps build confidence. This will help you deal with stress.

"By continuing to learn, you become more emotionally resilient as a person," says Professor Cooper.

"It arms you with knowledge and makes you want to do things rather than be passive, such as watching TV all the time."

Avoid unhealthy habits

Don't rely on alcohol, smoking and caffeine as your ways of coping.

"Men more than women are likely to do this. We call this avoidance behaviour," says Professor Cooper. "Women are better at seeking support from their social circle."

In the long term, these crutches won't solve your problems. They'll just create new ones.

"It's like putting your head in the sand," says Professor Cooper. "It might provide temporary relief, but it won't make the problems disappear. You need to tackle the cause of your stress."

Help other people

Professor Cooper says evidence shows that people who help others, through activities such as volunteering or community work, become more resilient.

"Helping people who are often in situations worse than yours will help you put your problems into perspective," says Professor Cooper. "The more you give, the more resilient and happy you feel."

If you don't have time to volunteer, try to do someone a favour every day. It can be something as small as helping someone cross the road or going on a coffee run for colleagues.
Find out more about giving for mental wellbeing
Work smarter, not harder

Working smarter means prioritising your work, concentrating on the tasks that'll make a real difference.

"Leave the least important tasks to last," says Cooper. "Accept that your in-tray will always be full. Don't expect it to be empty at the end of the day."
Get tips on how to manage your time better
Try to be positive

Look for the positives in life, and things for which you're grateful.

"People don't always appreciate what they have," says Professor Cooper. "Try to be glass half full instead of glass half empty," he says.

Try writing down 3 things that went well, or for which you're grateful, at the end of every day.

Accept the things you can't change

Changing a difficult situation isn't always possible. Try to concentrate on the things you do have control over.

"If your company is going under and is making redundancies, for example, there's nothing you can do about it," says Professor Cooper.

"In a situation like that, you need to focus on the things that you can control, such as looking for a new job."

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If you're stressed, whether by your job or something more personal, the first step to feeling better is to identify the cause. The most unhelpful thing you can do is turn to something unhealthy to help you cope, such as smoking or drinking.

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This website provides tips to manage stress.

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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 angry and grouchy? Stress relievers can help bring back calm and peace to your busy life. You don't have to put 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.

Get active

Almost 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 boost your sense of well-being. Exercise also can refocus your mind on your body's movements. This refocus can improve your mood and help the day's irritations fade away. So go on a walk, take a jog, work in your garden, clean your house, bike, swim, weight train, vacuum or do 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 many fruits, vegetables and whole grains.

Avoid unhealthy habits

Some people may deal with stress with unhealthy habits. These may include drinking too much caffeine or alcohol, smoking, eating too much, or using illegal substances. These habits can harm your health and increase your stress levels.

Meditate

During meditation, you focus your attention and quiet the stream of jumbled thoughts that may be crowding your mind and causing stress. Meditation can give you a sense of calm, peace and balance that can help both your emotional well-being and your overall health. Meditation can empower us to enhance our well-being.

You can practice guided meditation, guided imagery, mindfulness, visualization and other forms of meditation anywhere at any time. For example, you could meditate when you're out for a walk, riding the bus to work or waiting at your health care provider's office. Try an app to show you how to do these exercises. And you can try deep breathing anywhere.

Laugh more

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 lightens your mental load. It also causes positive physical changes in the 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, you may want to isolate yourself. Instead, reach out to family and friends and make social connections. Even one good friend who listens can make a difference.

Social contact is a good stress reliever because it can offer distraction, give support, and help you put up with 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? Try volunteering for a charity and help yourself while helping others.

Assert yourself

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. Healthy boundaries are important in a wellness journey. Everyone has physical and emotional limits.

Saying yes may seem like an easy way to keep the peace, prevent conflicts and get the job done right. But instead, it may cause you inner conflict because your needs and those of your family come second. Putting yourself second can lead to stress, anger, resentment and even the wish to take revenge. And that's not a very calm and peaceful reaction. Remember, you're a priority.

Try yoga

With its series of postures and breathing exercises, yoga is a popular stress reliever. Yoga brings together physical and mental disciplines that may help you reach peace of body and mind. Yoga can help you relax and ease stress and anxiety.

Try yoga on your own or find a class - you can find classes in many areas. Hatha yoga, especially, 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. Most adults need about 7 to 9 hours of sleep each night.

And how well and how long you sleep can affect your mood, energy level, focus and overall functioning. If you have sleep troubles, make sure that you have a quiet, relaxing bedtime routine. For example, listen to soothing music, make sure the area you sleep in is cool, dark and quiet, put phones and tablets away, and stick to a regular schedule.

Keep a journal

Writing down your thoughts and feelings can be a good release for otherwise pent-up feelings. Don't think about what to write - let it happen. Write anything that comes to mind. No one else needs to read it. So don't aim for perfect grammar or spelling.

Let your thoughts flow on paper, or on the computer screen. Once you're done, you can toss out what you wrote or save it to think about later.

Get musical and be creative

Listening to or playing music is a good stress reliever. It can provide a mental distraction, lessen muscle tension and lower stress hormones. Turn 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. For example, try gardening, sewing, reading or sketching. Or try anything that makes you focus on what you're doing rather than what you think you should be doing.

Seek counseling

If new stressors are making it hard for you to cope or if self-care measures aren't relieving your stress, you may want to think about therapy or counseling. Therapy also may be a good idea if you feel overwhelmed or trapped. You also may think about therapy if you worry a great deal, or if you have trouble carrying out daily routines or meeting duties at work, home or school.

Professional counselors or therapists can help you find the sources of your stress and learn new coping tools.

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Show references

1. How stress affects your health. American Psychological Association. http://www.apa.org/helpcenter/stress.aspx. Accessed Jan. 24, 2023.

2. Relaxation techniques: What you need to know. National Center for Complementary and Integrative Health. https:// www.nccih.nih.gov/health/relaxation-techniques-what-you-need-to-know. Accessed Jan. 23, 2023.

3. Meditation and mindfulness: What you need to know. National Center for Complementary and Integrative Health. https://www.nccih.nih.gov/health/meditation-and-mindfulness-what-you-need-to-know. Accessed Jan. 23, 2023.

4. Yoga: What you need to know. National Center for Complementary and Integrative Health. https://www.nccih.nih.gov/health/yoga-what-you-need-to-know. Accessed Jan. 23, 2023.

5. Stress and your health. U.S. Department of Health & Human Services. https://www.womenshealth.gov/mental-health/good-mental-health/stress-and-your-health. Accessed Jan. 23, 2023.

6. I'm so stressed out! Fact sheet. National Institute of Mental Health. https://www.nimh.nih.gov/health/publications/so-stressed-out-fact-sheet. Accessed Jan. 24, 2023.

7. Seaward BL. Essentials of Managing Stress. 5th ed. Jones & Bartlett Learning; 2021.

8. Creagan ET (expert opinion). Mayo Clinic. Feb. 8, 2023.

See more In-depth

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Stress relievers can help restore calm to your chaotic life. When stress gets out of control, try these tips for quick relief.

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This website provides information on how to relieve stresses and prevent the build up of stress.

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We could all use a little less stress in our lives, am I right? Between everyday work stress to maintaining relationships, navigating social engagements and wrangling the kids stress, there's more than enough stress to go around. Luckily, there are ways to ease your stress levels if you set your mind to it.

Clinical psychologist Adam Borland, PsyD, explains how stress works and healthy ways we can help manage stress before it gets out of control.

What is stress?

Stress is your body's response to a challenge or demand. Everyone experiences stress, which can be triggered by a range of events, from small daily hassles to major changes like a divorce or job loss. The stress response includes physical components like an elevated heart rate and blood pressure, thoughts and personal beliefs about the stressful event, and emotions, including fear and anger.

"Although we often think of it as being negative, stress can also come from positive changes in your life, like getting a promotion at work or having a new baby," says Dr. Borland.

How can we handle stress in healthy ways?

Stress serves an important purpose - it enables us to respond quickly to threats and avoid danger. But lengthy exposure to stress may lead to mental health difficulties like anxiety and depression, or increased physical health problems.

"A large body of research suggests that increased stress levels interfere with your ability to deal with physical illness," says Dr. Borland. "While no one can avoid all stress, you can work to handle it in healthy ways that increase your potential to recover."

1. Eat and drink to optimize your health

Some people try to reduce stress by drinking alcohol or eating too much. These actions may seem to help in the moment, but actually may add to stress in the long run. Caffeine also can compound the effects of stress. While consuming a healthy, balanced diet can help combat stress.

2. Exercise regularly

In addition to having physical health benefits, exercise has been shown to be a powerful stress reliever. Consider noncompetitive aerobic exercise, strengthening with weights or movement activities like yoga or Tai Chi, and set reasonable goals for yourself. Aerobic exercise has been shown to release endorphins - natural substances that help you feel better and maintain a positive attitude.

3. Stop using tobacco and nicotine products

People who use nicotine often refer to it as a stress reliever. However, nicotine actually places more stress on your body by increasing physical arousal and reducing blood flow and breathing. Plus, it can worsen chronic pain, so if you're experiencing prolonged tension and body aches, smoking won't help.

4. Study and practice relaxation techniques

Taking the time to relax every day helps manage stress and protect your body from the effects of stress. You can choose from a variety of techniques, such as deep breathing, guided imagery, progressive muscle relaxation, and mindfulness meditation. Many online and smartphone apps provide guidance on these techniques. Although some require purchase costs, many are available free of charge.

5. Reduce triggers of stress

If you're like most people, your life may be filled with too many demands and too little time. For the most part, these demands are ones we've chosen. But you can free up time by practicing time-management skills like asking for help when it's appropriate, setting priorities, pacing yourself and reserving time to take care of yourself.

6. Examine your values and live by them

The more your actions reflect your beliefs, the better you'll feel, no matter how busy your life is. Use your values when choosing your activities.

"Considering the stressful demands and responsibilities we face on a daily basis, it's important to engage in activities that are in line with our values and speak to us on a personal level," encourages Dr. Borland.

7. Assert yourself

It's OK to say "no" to demands on your time and energy that'll place too much stress on you. You don't always have to meet the expectations of others.

8. Set realistic goals and expectations

It's also OK - and healthy - to realize you can't be 100% successful at everything all at once. Be mindful of the things you can control and work on accepting the things that you can't control.

9. Sell yourself to yourself

When you're feeling overwhelmed, remind yourself of what you do well. There are ways you can build a healthy sense of self-esteem.

10. Try biofeedback

This behavioral technique helps you learn stress reduction skills by providing information about muscle tension, heart rate and other vital signs as you attempt to relax. It's used to gain control over certain bodily functions that cause tension and physical pain. Biofeedback can be used to help you learn how your body responds in stressful situations, and how to cope better. If a headache, such as a migraine, begins slowly, many people can use biofeedback to stop the attack before it becomes full-blown.

If you're interested in any of these techniques, ask your healthcare provider for more information or other suggestions they may have. Often, counseling can help you recognize stress factors that may not even be readily obvious.

What to do if you have trouble sleeping

Sleep is often sacrificed when you're overwhelmed with stress. You may experience insomnia because of discomfort, stress from personal concerns, or side effects from your medications. If you can't sleep, try these tips:

Establish a regular sleep schedule: go to bed and get up at the same time every day.

Make sure your bed and surroundings are comfortable. Arrange the pillows so you can maintain a comfortable position.

Keep your bedroom dark and quiet.

Use your bedroom for sleeping only. Don't work or watch TV in your bedroom.

Avoid napping too much during the day. At the same time, remember to balance activity with periods of rest.

If you feel nervous or anxious, talk to your spouse, partner or a trusted friend. Get your troubles off your mind.

Listen to relaxing music.

Don't rely on sleeping pills. They can be harmful when taken with other medications. Use them only if recommended for a brief period by your healthcare provider if other nonmedication methods don't work.

Take diuretics, or "water pills," earlier if possible, so you don't have to get up in the middle of the night to use the bathroom.

If you can't sleep, get up and do something relaxing until you feel tired. Don't stay in bed worrying about when you're going to fall asleep.

Avoid caffeine.

Maintain a regular exercise routine, but don't exercise within two to three hours before the time you go to bed.

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We could all use a little less stress in our lives, am I right? Between everyday work stress to maintaining relationships, navigating social engagements and wrangling the kids stress, there's more than enough stress to go around. Luckily, there are ways to ease your stress levels if you set your mind to it.

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This article describes ways on how 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.

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.

Certain factors may affect your vulnerability to stress. These can include:

level of social support

coping style

personality type

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.

If you're stressed, moving your body consistently may help reduce stress levels and improve mood.

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.

Your diet affects every aspect of your health, including your mental health.

Being chronically stressed may lead you to overeat and reach for highly palatable foods, which may harm your overall health and mood.

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:

While smartphones, computers, and tablets are often necessary, using them too often may increase stress levels.

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

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

Setting aside time to practice self-care may help reduce your stress levels. Practical examples include:

People who engage in self-care typically have lower levels of stress and improved quality of life, while a lack of self-care is associated with a higher risk of stress and burnout.

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 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:

Using scents to boost your mood is called aromatherapy. Aromatherapy can decrease anxiety and improve sleep.

Journaling may help reduce stress and anxiety and provide a positive outlet for your thoughts and emotions.

They noted that regular journaling may 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 guided journal if you'd prefer more targeted, expressive writing.

Caffeine is a chemical in coffee, tea, chocolate, and energy drinks that stimulates your central nervous system.

Consuming too much may worsen anxiety, according to a 2021 review of literature on 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.

Although coffee has health benefits in moderation, it's recommended to keep caffeine intake under daily, which equals 4-5 cups (0.9-1.2 L) of coffee.

Still, people sensitive to caffeine may experience increased anxiety and stress after consuming less caffeine than this, so it's important to consider your tolerance.

Social support from friends and family may help you get through stressful times and cope with stress.

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.

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 "no" more often. This is especially true if you take 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.

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 if you need more space.

Another way to take control of your stress is to stay on top of your priorities and avoid procrastinating when you aren't feeling stressed.

Procrastination may harm your productivity and leave you scrambling to catch up. This can cause stress, which negatively affects your health and sleep quality. It's also true that you may be more likely to procrastinate in times of stress as a coping mechanism.

A 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 make a to-do list organized 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 doesn't 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.

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.

shows that yoga helps reduce stress and anxiety. Plus, it can promote psychological well-being.

These benefits seem related to yoga's effect on your nervous system and stress response.

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.

Meditating consistently, even for short periods, may help boost your mood and decrease symptoms of stress and anxiety.

Countless books, apps, and websites can teach you the basics if you want to try meditation. There may also be therapists in your area who specialize in MBCT.

Human touch may have a calming effect and help you better cope with stress.

For example, studies show positive physical contact may help relieve stress and loneliness.

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.

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 in an urban area, you can seek out green spaces such as local parks, arboretums, and botanical gardens.

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:

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.

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

When you cuddle or touch your pet, your body releases oxytocin - a hormone linked to a positive mood.

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

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.

Some studies show that certain dietary supplements may help reduce stress and improve mood.

For example, your magnesium levels may deplete when you're chronically stressed.

Since this mineral plays an important role in your body's stress response, you may want to ensure you're getting enough each day. Supplementing with magnesium has to 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 you're interested in using supplements to help relieve stress.

Although stress is unavoidable, 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.
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