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. What can you do to calm mental stress over the long term? Certain habits can promote resilience to stress and increase overall wellness. For example, those who exercise or meditate regularly tend to become less stressed in the face of a difficult challenge. The best news is that no one around you will know you’re doing them.

Relaxation Techniques for Stress Relief

A brisk walk, a dance session, or even gentle stretching can lift your mood and lower stress. Try to view stressful situations from a more positive perspective. Rather than fuming about a traffic jam, look at it as an opportunity to pause and regroup, listen to your favorite radio station, or enjoy some alone time. It’s all too easy to overlook how your own thoughts, feelings, and behaviors contribute to your everyday stress levels. Sure, you may know that you’re constantly worried about work deadlines, but maybe it’s your procrastination, rather than the actual job demands, that is causing the stress. Stress management starts with identifying the sources of stress in your life.

Aromatherapy & Essential Oils for Stress Relief

Another study found that people who engaged in proactive coping were better equipped to manage their type 2 diabetes. Participants who planned ahead and set realistic goals enjoyed better psychological well-being. Proactive coping can also help people deal with unexpected life changes, such as a major change in health.

Sugary Snacks and Processed Foods

Healthy coping strategies may soothe you, temporarily distract you, or help you tolerate your distress. If you are chronically stressed and not having much success reducing stress levels on your own, you may want to talk with a healthcare provider or a mental health professional. It can be easy to avoid others when you’re feeling stressed and not in a great mood. But spending time with or talking to your family and friends can help reduce your stress and get you out of your funk.

• For example, do you wish you had a better work-life balance?
• Even just a few minutes each day can make a difference.
• If you’ve ever supported someone experiencing depression or anxiety, you may understand how much perspective can shape a situation.
• The coping strategies that work for someone else might not work for you.
• But instead, it may cause you inner conflict because your needs and those of your family come second.

And research suggests that dehydration increases stress. Many different studies — including one from 2018 and another from 2024 — found that people who drink less water are more likely to say they feel anxious, depressed and even suicidal. ​Also, remember to keep mealtimes pleasant and separate from work or other sources of stress. If you’re eating at a desk while you work, or paying bills while you eat dinner, something’s got to give. Take a little extra time to slow down and relax while you eat. That way, you’re likely to eat less and enjoy it more.

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When you have too much to do — and too much to think about — your sleep can suffer. Twelve-step program But sleep is the time when your brain and body recharge. Most adults need about 7 to 9 hours of sleep each night. Positive self-talk can help you develop a healthier outlook. And an optimistic and compassionate conversation can help you manage your emotions and take positive action. Leisure activities can be a wonderful way to relieve stress.

Technique 4: Make time for fun and relaxation

Think about all the sensory experiences you engage in and allow yourself to feel like you’re really there. After a few minutes, open your eyes and return to the present moment. Guided imagery is like taking a short vacation what are healthy ways to deal with stress in your mind.

• Incorporating yoga, breathing, and meditation into your routine doesn’t have to be time-consuming.
• Feeling tired will increase your stress because it may cause you to think irrationally.
• They experience less stress, anxiety, and isolation than non-spiritual people, whether alone or in a group.
• For more information on deep breathing techniques, a quick internet search will provide you with limitless resources to guide your process.
• Professional counselors or therapists can help you find the sources of your stress and learn new coping tools.

Overconsumption may also harm your sleep, which can increase stress. Even looking at photos of your friend’s newest puppy can boost all those feel-good emotions. And we’re sure they’d let you have a cuddle or two in real life. 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. Taking a walk outside can also help, whether it’s a quick stroll around the neighborhood or a longer hike.

Who Gets Stressed

• They protect your cells against damage that chronic stress can cause.
• Stress triggers inflammation and reduces the body’s ability to fight off viruses and infections.
• By switching us between rest and action, they work together to help us respond appropriately to the range of situations we experience.
• Focus on one manageable step at a time, rather than taking on everything at once.
• Accept that you can’t do things perfectly no matter how hard you try.

Managing your stress well can help you feel better physically and psychologically and impact your ability to perform your best. Learning to identify your stressors and how you best deal with them takes practice. You won’t get it perfect every time, and that’s alright. Once you start enjoying benefits like reduced anxiety, improved health and more fulfilling relationships you’ll also get better at managing stress in ways that work for you. Managing stress with temporary escapes like alcohol, drugs or food can be tempting. Many studies have shown that moving your body and getting regular exercise can improve your mood and reduce stress.