It’s expected that you’ll encounter stress at some point in your life, but try not to let it control you — take control of it instead. Try relieving stress with positive self-talk, laughter, and other strategies.
It’s expected to have stressful moments in our life. Trying to balance relationships, work, and self-care can take a toll on your health.
But you can take charge of your stress — it doesn’t have to rule your life. Here, we’ve compiled a list of 10 ways to relieve stress.
Listen to music
If you’re feeling overwhelmed by a stressful situation, try taking a break and listening to relaxing music. Playing calm music may have a positive effect on your brain and body.
Research from 2023 on listening to music during the COVID-19 lockdown — when stress was likely heightened for many people — found that it may lower levels of stress and improve mood.
We recommend cello master Yo-Yo Ma playing Bach, but if classical really isn’t your thing, try listening to ocean or nature sounds, which may have similar effects as relaxing music.
Talk it out with a friend
When you’re feeling stressed, take a break to call a friend and talk about your problems. Sound relationships with friends and loved ones are important to any lifestyle.
They’re especially important when you’re under a lot of stress. According to research from 2022, social support boosts stress recovery and mood.
A reassuring voice, even for a minute, or some advice may be what you need to put everything in perspective.
Give yourself a pep talk
Sometimes, calling a loved one isn’t an option or convenient. If this is the case, positive self-talk can be the next best thing. And don’t worry about seeming odd — others also use this strategy.
The
Instead of saying:
- “I can’t do this.”
- “I messed up.”
- “I hate when this happens.”
Try saying:
- “I’ll do the best I can.”
- “I’m human, and humans make mistakes. I can fix it.”
- “I know how to manage this. I’ve done it before.”
Eat well
Stress levels and a balanced diet are closely related. When overwhelmed, it’s typical to resort to sugary, fatty snacks as a pick-me-up because your body releases a stress hormone, cortisol, that impacts cravings.
But such snacks may cause more stress on your body, according to the Department of Agriculture.
Try to avoid sugary treats and plan snacks ahead. Fruits and vegetables are always good, fresh take. Fish with high levels of omega-3 fatty acids
Laugh it off
Laughter releases endorphins — or “happy hormones” — that improve mood and decrease levels of cortisol and adrenaline, another stress hormone. Laughing tricks your nervous system into feeling happy.
A 2023 research review found that laughing
Sip some tea
A regular 8-ounce cup of coffee contains about 95 to 200 mg of caffeine, whereas the same size cup of green tea has around 35 mg.
This is to say, instead of energy drinks or coffee that spike your blood pressure, try green tea. It has less than half the caffeine of coffee and contains theanine, an amino acid with a calming effect on your nervous system.
Other teas may be completely caffeine free and have similar calming effects, such as lavender or chamomile tea.
Be mindful
Most of the tips we’ve suggested provide immediate relief, but many lifestyle changes may be more effective in the long run.
The concept of “mindfulness” is a large part of meditative and somatic approaches to mental health and has become popular recently. Research from 2021 has connected mindfulness to lower levels of stress.
From yoga and tai chi to meditation and Pilates, these systems of mindfulness incorporate physical and mental exercises that help keep stress at bay. Try joining a class or watching at-home videos.
Exercise (even for a minute)
“Exercise” doesn’t necessarily mean power lifting at the gym or training for a marathon. A short walk around the block or office, or simply stretching in your seat, may offer immediate relief in a stressful situation.
The AHA says, besides reducing stress through releasing those “feel good” endorphins,
- improve your mood
- help manage your weight
- boost your energy
- improve your quality of life
The AHA’s physical activity
Remember: It’s more important that you’re moving more than always reaching the AHA’s recommendations. You can set its recommendations as your goal and work toward it.
Change your sleep hygiene
Stress may cause you to lose sleep, and lack of sleep itself may be something that you stress about.
If you’re not getting the recommended 7 to 9 hours of sleep for most adults, try changing your sleep habits or hygiene to hack this vicious cycle by:
- avoiding electronic screens 30 minutes to an hour before bed
- dimming the lights
- give yourself time to relax before going to bed
Breathe easy
The advice “take a deep breath” may seem like a cliché, but it holds true when it comes to stress and anxiety.
For a simple 3- to 5-minute exercise:
- Sit up in a comfortable chair with your feet flat on the floor.
- Place your hands on top of your knees.
- Breathe in and out slowly and deeply, concentrating on your lungs as they expand fully in your chest.
While shallow breathing causes stress, deep breathing:
- oxygenates your blood
- helps center your body
- clears your mind
Stress is an unavoidable part of life, but that doesn’t mean you should ignore it. Instead, take control of it with tea, exercise, a balanced diet, and good sleep hygiene, among other strategies.
Learning how to manage your stress may also benefit other aspects of your well-being.
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