STRESS FREE
1. Get more physical activity
If you’re feeling stressed, moving your body on a consistent basis may help.
A 6-week study in 185 university students found that participating in aerobic exercise 2 days per week significantly reduced overall perceived stress and perceived stress due to uncertainty. Plus, the exercise routine significantly improved self-reported depression (12Trusted Source).
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
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.
2. Follow a healthy diet
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.
3. Minimize phone use and screen time
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.
4. Consider supplements
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.
Since this mineral plays an important role in your body’s stress response, it’s important to make sure you’re getting enough each day. Supplementing with magnesium has been shown to improve stress in chronically stressed people
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.
5. Practice self-care
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
Studies show that people who engage in self-care report lower levels of stress and improved quality of life, while a lack of self-care is associated with higher risk of stress and burnout
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:
lavender
rose
vetiver
bergamot
Roman chamomile
neroli
frankincense
sandalwood
ylang-ylang
orange or orange blossom
geranium
Using scents to boost your mood is called aromatherapy. Several studies suggest that aromatherapy can decrease anxiety and improve sleep
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.
6. Reduce your caffeine intake
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.
Although many studies show that coffee is healthy in moderation, it’s recommended to keep caffeine intake under 400 mg per day, which equals 4–5 cups (0.9–1.2 L) of coffee
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.
7. Spend time with friends and family
Social support from friends and family may help you get through stressful times and cope with stress
A study that in 163 Latinx young adults in college associated lower levels of support from friends, family, and romantic partners with loneliness, depressive symptoms, and perceived 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.
SUMMARY
Having strong social ties may help you get through stressful times and is important for overall mental well-being.
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.
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.
9. Learn to avoid procrastination
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
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.
10. Take a yoga class
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.
Several studies show that yoga helps reduce stress and symptoms of anxiety and depression. Plus, it can promote psychological well-being
These benefits seem to be related to its effect on your nervous system and stress response.
Yoga may help 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
SUMMARY
Yoga is widely used for stress reduction. It may help lower stress hormone levels and blood pressure.