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Learn how to identify and manage stress with these 10 tips from the NHS. Find out how to be active, take control, connect with people, have some "me time", challenge yourself, avoid unhealthy habits, help others, work smarter, and be positive.
- Take a Few Deep Breaths. “There’s a very close link between the breath and the body,” says Michelle Dossett, MD, PhD, an assistant professor of medicine at Harvard Medical School and an assistant physician and clinical researcher at the Benson-Henry Institute for Mind Body Medicine at Massachusetts General Hospital in Boston.
- Step Outside. Another instant stress-buster is to embrace the great outdoors, says Holly Schiff, PsyD, a clinical psychologist with Jewish Family Services of Greenwich in Connecticut.
- Make a List. Having a lot to do (especially if there’s time pressure) can sometimes send people into a spiral of stress and anxiety. In these instances, it can help to write down everything that’s on your plate, and then plan to do the highest-priority items first, suggests HelpGuide.org.
- Cue Up a Meditation App. Meditation can bring about a sense of calm, peace, and balance — which is especially helpful in those moments when you feel anything but calm, according to the Mayo Clinic.
- Exercise. Physical activity is far and away my favorite stress reliever. I go into the gym, throw on my headphones, and get lost in the routine of lifting weights.
- Listen To Music. Listening to your favorite band or songs is another great way to relieve stress and anxiety. It doesn’t matter if it is rap, metal, or jazz.
- Be Realistic. If your stress comes from worry, worry no more! In most cases, the things we worry about never come to realization and can worsen our problems.
- Meditate For Better Mental Health. Not only is meditating a good stress management tool, but it also builds emotional strength. By learning how to control your mindset and using deep breathing, you can banish negative thoughts and have a more positive outlook.
Painting, ceramics, scrapbooking, photography and journaling can be great stress busters. Get in the garden. There's something about being in the fresh air gardening — the sensory experience of putting your hands in the dirt — that can combat stress, and there’s even some research to back it up.
- Jillian Kubala, MS, RD
- Get more physical activity. If you’re stressed, moving your body consistently may help reduce stress levels and improve mood. A 6-week study 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.
- Eat a balanced diet. Your diet affects every aspect of your health, including your mental health. A 2022 review of research suggests that people who follow a diet high in ultra-processed foods and added sugar are more likely to experience higher perceived stress levels.
- Minimize phone use and screen time. While smartphones, computers, and tablets are often necessary, using them too often may increase stress levels. A 2021 review of literature points out that several studies have linked excessive smartphone use with increased stress levels and mental health disorders.
- 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.
Sep 13, 2023 · Learn how to reduce stress now and in the future with these tips and techniques. From guided imagery and meditation to exercise and social support, find out what works best for you.
Oct 6, 2021 · Learn what stress is, how to distinguish between threat and challenge stress, and how to use various techniques and activities to manage stress better. Find out how to apply progressive muscle relaxation, biofeedback, guided imagery, and more to reduce stress and improve well-being.
