To get started, you might take a class, enroll in an online program, or use an app to help you begin practicing. If you aren’t into drawing or painting, consider coloring in a coloring book. Adult coloring books have risen in popularity, and for good reason—coloring can be a great stress reliever. So don’t be afraid to ask a loved one for a hug if you need it. It’s good for both of you and it can be one of the simplest forms of stress relief available. You might develop a mantra that you repeat in your mind as you take slow deep breaths.

Resources and support

Another way to take control of your stress is to stay on top of your priorities and avoid procrastinating when you aren’t feeling stressed. 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. 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. Plus, the exercise routine significantly improved self-reported depression. According to the APA, having a solid support network can improve your ability to cope with stress.

Seek meaningful activities

Exercise releases endorphins that make you feel good, and it can also serve as a valuable distraction from your daily worries. If you’re living with high levels of stress, you’re putting your entire well-being at risk. Stress wreaks havoc on your emotional equilibrium, as well as your overall physical and mental health.

Sleep Meditation Using Guided Imagery

Rather than stressing out over them, focus on the things you can control such as the way you choose to react to problems. If something or someone is bothering you, communicate your concerns in an open and respectful way. If you don’t voice your feelings, resentment will build and the stress will increase.

While it may seem like there’s nothing you can do about stress in your life, there are healthy steps you can take to destress and regain control. Being prepared and feeling in control of your situation might help lower your stress. Once you’ve identified your stress triggers, think about strategies for dealing with them.

• It may appear as cognitive problems, such as poor concentration and indecisiveness.
• A short walk around the office or simply standing up to stretch during a break at work can offer immediate relief in a stressful situation.
• The fastest way to reduce stress is by taking a deep breath and using your senses—what you see, hear, taste, and touch—or through a soothing movement.
• If you’re like most people, your life may be filled with too many demands and too little time.
• If you’re not sure where to look for mental health support, consider checking out Psych Central’s Find a Therapist page.

You don’t have to completely alter your lifestyle to improve your ability to healthy ways to cope with-stress handle stress. You don’t need to ignore the news entirely, but it may not be healthy for your stress levels to review or absorb everything happening in the world. This may involve setting aside small moments where you take a break from tasks, chores, and life’s daily stressors. Or it may include removing yourself from the situation that’s causing you to feel stressed. If new stressors are making it hard for you to cope or if self-care measures aren’t relieving your stress, you may want to think about therapy or counseling. Therapy also may be a good idea if you feel overwhelmed or trapped.

• If you’re having a hard time with an incredibly challenging work week, try asking parent friends if they can help carpool your kids to school on certain days.
• If negative thoughts overwhelm your ability to make positive changes, it’s time to seek professional help.
• If you start becoming aware of how you feel, you may find yourself emotionally exhausted and pessimistic by the end of some days.

Practice Progressive Muscle Relaxation

Let go of the desire to control or oversee every little step. You’ll be letting go of unnecessary stress in the process. Ask yourself how important it will be in the long run. If the answer is no, focus your time and energy elsewhere. Try to find a balance between work and family life, social activities and solitary pursuits, daily responsibilities and downtime. Some people turn to alcohol, tobacco, or other drugs to manage stress.

Accept the things you can’t change

If someone consistently causes stress in your life, limit the amount of time you spend with that person, or end the relationship. Read more about getting support from loved ones and other ways to manage stress. Deep breathing and meditation can help relax your muscles and clear your mind. Learn about breathing, meditation, and other ways to ease stress. Even positive changes, like having a baby or getting a job promotion, can be stressful. Some stressors, such as job pressures, relationship problems, a busy schedule or financial concerns, are easy to identify.

How it impacts everyday life

• Coming to terms with the fact that you can expect a certain amount of stress in your life may make it easier to cope when life throws you a curveball.
• By viewing a favorite photo, smelling a specific scent, listening to a favorite piece of music, tasting a piece of gum, or hugging a pet, for example, you can quickly relax and focus yourself.
• Relaxation isn’t only about peace of mind or enjoying a hobby.
• But even a quick 10-minute walk when you’re feeling triggered can help “burn off” stress hormones, counter muscle tension, and release the body’s feel-good chemicals, which promote relaxation.
• But instead, it may cause you inner conflict because your needs and those of your family come second.

Make a conscious effort to spend less time in front of a screen — television, tablet, computer and phone — and more time relaxing. We need the body’s stress (“fight or flight”) response to get us through tough times. When danger subsides, your body goes back to normal operations. Moving your body on a regular basis balances the nervous system and increases blood circulation, helping to flush out stress hormones. Any kind of exercise can lower stress and improve your mood ― just pick activities that you enjoy and make it a regular habit.

Spend time in nature

Deep breathing exercises can help slow your heart rate and calm you when the world feels like it’s spinning too fast. Stress relievers can help bring back calm and peace to your busy life. You don’t have to put a lot of time or thought into stress relievers. If your stress is getting out of control and you need quick relief, try one of these tips.