Engaging in activities that support self-care may help reduce stress and anxiety. These can include getting more exercise, mindfulness practices, and eating a well-balanced diet.
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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:
Certain factors may affect your vulnerability to stress. These can include:
- geneticsTrusted Source
- 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
Stress and mental health conditions
Stress isn’t the same as mental health disorders such as anxiety and depression.
Although the tips below may relieve many types of stress, they are not a substitute for treatment from a mental health professional.
1. Get more physical activity
A 6-week studyTrusted Source of 185 university students found that participating in aerobic exercise 2 days per week significantly reduced overall perceived stress and perceived stress due to uncertainty.
The CDCTrusted Source recommends 150 minutes of moderate-intensity exercise per week, as well as two days of muscle-strengthening activity.
If you’re currently inactive, start with gentle activities such as walking or biking. Choosing an activity you enjoy can help increase your chances of sticking to it in the long term.
2. Eat a balanced diet
A 2022 review of researchTrusted Source suggests that people who follow a diet high in ultra-processed foods and added sugar are more likely to experience higher perceived stress levels.
Additionally, being chronically stressed may lead you to overeat and consume more ultra-processed foods.
If you do not eat enough nutrient-dense whole foods, you 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, and it may improve your resilience to stress.
Whole food options can include:
Meals with whole foods
- Chicken and squash bake
- Green bean salad with quinoa and feta
- Tomato, orzo, and white bean soup
- Summer roll bowls
- Superfoods shake
3. Minimize screen time
A 2021 review of literatureTrusted Source points out that several studies have linked excessive smartphone use with increased stress levels.
Screen time may also negatively affect sleep, which may also leadTrusted Source to increased stress levels.
4. Practice self-care
Self-care doesn’t have to be elaborate or complicated. It simply means tending to your well-being and happiness. Engaging in self-care is associated with lower levels of stress and improved quality of lifeTrusted Source.
Examples of self-care 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
5. Try journaling
Journaling may help reduceTrusted Source stress and provide a positive outlet for your thoughts and emotions.
You can also try a guided journal if you’d prefer more targeted, expressive writing.
6. Reduce your caffeine intake
Consuming too much caffeine may worsen stress, according to a 2021 review of literatureTrusted Source. Overconsumption may also harm your sleep, which can increase stress.
Although coffee has health benefits in moderation, it’s recommended to keep caffeine intake under 400 mgTrusted Source daily, which equals 4–5 cups (0.9–1.2 L) of coffee.
Coffee alternatives
7. Spend time with loved ones
Having a social support system is important for your overall mental health.
A 2019 studyTrusted Source in 163 ​​Latinx college-age young adults associated lower levels of support from friends, family, and romantic partners with higher perceived stress.
If you do not 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.
8. Create boundaries and learn to say no
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 taking a rain check on plans if you are feeling overwhelmed.
9. Avoid procrastination
Procrastination can cause stress, which negatively affects your health and sleep quality. You may also be more likelyTrusted Source to procrastinate in times of stress as a coping mechanism.
A studyTrusted Source in 140 medical students linked procrastination to increased stress levels.
If you find yourself procrastinating regularly, it may be helpful to make a to-do list. Give yourself realistic deadlines and work your way down the list in order of priority. Sometimes, adding an item to the list may help you feel better about it, even if it doesn’t get done immediately.
10. Take a yoga class
ResearchTrusted Source shows that yoga can help reduce stress and promote psychological well-being.
Yoga may also helpTrusted Source 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.
Mindful moves: 15-minute yoga flow for anxiety
15 Minute Yoga Flow for Anxiety
In this video, join a 15 minute yoga flow that will help calm anxiety and increase relaxation in the body and mind.
11. Practice mindfulness
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 boostTrusted Source your mood and decrease symptoms of stress and anxiety.
There are many apps and websites that can help you get started with meditation. There may also be therapists in your area who specialize in MBCT.
How to hold space
Holding space is a form of mindfulness that can reduce stress. It involves allowing yourself to feel your emotions without self-criticism. Learn how to hold space for yourself.
12. Cuddle
StudiesTrusted Source show positive physical contact may help relieve stress.
These types of contact may help release oxytocinTrusted Source and lower cortisol. In turn, these effects help lower blood pressure and heart rate. High blood pressure and increased heart rate are physical symptoms of stress.
13. Spend time in nature
A review of 14 studiesTrusted Source 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, 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
- botanical gardens
14. Practice deep breathing
Studies have associated diaphragmatic breathing with stress reduction.
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.
15. Spend time with a pet
Having a pet may help reduceTrusted Source stress and improve your mood. When you cuddle or touch your pet, your body releases oxytocin — a hormone linked to positive moods.
Having a pet may also help relieve stress by:
- giving you purpose
- keeping you active
- providing companionship
16. Consider supplements
Several vitamins and minerals play an important role in your body’s stress response and mood regulation. A deficiency in one or more nutrients may affect your mental health and ability to cope with stress.
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 been linkedTrusted Source to decreased stress in chronically stressed people.
A note on supplements
It is important to talk to a doctor before starting any supplement, even if it is available over-the-counter.
Dietary supplements may not be appropriate for everyone, and your doctor will be able to take your individual needs into account.
The takeaway
Being chronically stressed can take a toll on your physical and mental health.
Getting more exercise, practicing mindfulness, spending time with a pet, minimizing screen time, and getting outside more often are all ways that you can reduce stress.
