How To Reduce Stress And Anxiety In 10 Steps

Updated April 24, 2023by BetterHelp Editorial Team

We all likely experience stress and anxiety at one time or another. For some, it may be more severe than others. If you are fed up with your stress and anxiety, you may be wondering how to reduce stress. There are a variety of different techniques you can try if you're wondering how to lower stress in your life. Read on to learn the important methods.

Do Stress And Anxiety Make You Feel Overwhelmed Or Lost?

Step One: Think Ahead

Stressful triggers are usually repetitive. If you're dealing with stress and anxiety, you may find that the same things each month cause you unneeded stress. Some examples may include past due bills, laundry piling up, or deadlines at work.

Once you identify the problems in your life that might consistently stress you out, you can begin working to eliminate them by planning ahead.

For example, if money problems seem to be constantly plaguing you, it may be time to consider coming up with a budget. A budget can help you to meet your financial goals by setting aside money for those important bills so that you don't have to worry when it comes time to pay them.

Another example would be if you have issues setting aside time to do housework or laundry. In this case, you could set aside one day of each week to take care of these duties. For example, you could do all the laundry on Sundays and clean the house on Mondays.

Be sure not to pile too much work onto one day, or you could risk becoming even more stressed from the amount of work you have to do that day.

Deadlines can be enough to make even the most levelheaded person become stressed. You may feel like you have a million things to do and having a deadline to complete them can cause you to feel even worse. Remember in these times to take a moment to breathe. Tackle your work duties one at a time and you may find your emotions becoming much more manageable.

Step Two: Tweak your Morning Routine

A positive morning routine can set the mood for the entire day. Routines can be powerful planning tools that can reduce stress and anxiety. When life gets hectic, it can be easy to forget to do the things that many of us need to be healthy and fully functioning. Be sure to set aside time each morning to eat breakfast and give yourself some time alone to relax.

Breakfast might be the most important meal of the day, but far too many of us skip it anyway. When you don't consume the calories you need to sustain your energy level in the morning, exhaustion and hunger might go to work, which can cause your anxiety to get worse.

Additionally, it might be tempting for many to sip a cup of coffee in the morning as a quicker way to get an energy boost for the day. But this might not be a good practice for those who struggle with stress or anxiety because caffeine is proven to exacerbate anxiety.

If you feel you don't have time to eat a balanced breakfast in the morning, a good alternative to take with you when you're on the go might be a fruit smoothie. The fruit in smoothies contains natural sugars that can give you a boost of energy to get your day started on the right foot without the negative side effects like caffeine crashing or jitters.

Step Three: Get More Sleep

Your journey to learning how to reduce stress should include an evaluation of your bedtime routine.

If you are not getting enough sleep, studies show this could be contributing to your stress level. Additionally, feeling tired or simply like you don't have enough energy to fuel you can be a reason to stress.

Make sure you are setting aside at least 8-9 hours a night for sleep. When it's time for bed, shut off all electronic devices and make your room a calm and quiet environment.

Don't be tempted to lie on your bed at night and scroll through your phone for relaxation. This can stimulate your brain and make it more difficult to sleep in the long run.

Step Four: Consider Taking a Supplement

If you are looking for a natural way to reduce stress, supplements could work for you.

There are several options including melatonin to aid in sleep and lowering stress levels or B Complex, which works to balance out hormones that may be causing your ailments.

Implementing supplements into your life does not always immediately solve your issues, and it will also be more effective when combined with other techniques such as the ones suggested here. 

But remember that even supplements can have interactions with other medications and side effects, so especially if you are taking any other medications, speak with your doctor before starting or stopping any medication. 

Step Five: Designate some "Me Time"

Anyone dealing with anxiety or stress should set some time aside each day to focus on themselves.

This can be as simple as taking five minutes each day to sit quietly and reflect, or it can be more complex. Some enjoy taking a warm bath or reading a book or sitting in a quiet room to reflect on the day.

While having a glass of wine at the end of a long day may seem like a good way to unwind, the long term effects of this on your mental health can be quite detrimental. This method is temporary at best and carries the possibility of becoming addicted or hurting your overall health.

Step Six: Lean on Your Support System

The people you surround yourself with can be your biggest weapon against stress and anxiety.

When you are feeling low, reach out to someone close to you. You may choose to take this time to vent about your day or bounce ideas off each other about how to reduce stress and anxiety.

You might also consider joining a support group. This way, you can be surrounded by people who experience the same problems as you and understand what you're going through. This can also be a special time you can give to yourself to get more in touch with your inner self, furthering your discovery of how to reduce stress.

Step Seven: Rock Out

You may not have thought about listening to music to combat your stress and anxiety, but this is something that is easily available that can surely help.

The type of music doesn't matter as much as the way the music makes you feel. If you are feeling sad and stressed, avoid depressing love songs about loss and consider upbeat party-style music. If you are feeling chaotic, a classical tune with a slow tempo could do a lot to calm you down.

The next time you're feeling stressed, turn the radio up! Get lost in the music and feel free to dance or sing at the top of your lungs. You may find yourself feeling happier and more carefree when you are done.

Step Eight: Take a Vacation

When it feels as if life is piling up quicker than you can decompress, a vacation can be just the thing for you!

Do Stress And Anxiety Make You Feel Overwhelmed Or Lost?

Take a few days off work to drive around the countryside. If you are feeling adventurous, you could do this without an itinerary and just go where the road takes you. Otherwise, plan a fun and relaxing few days to decompress and soak up the good things in life.

A spa day or lunch in the sun somewhere nice can boost your morale and help you forget all your worries. You would be surprised just how much a small break from the hustle and bustle of everyday life can do to calm your stress and anxiety.

Be sure to use this relaxing time to reflect and come up with ideas on how to bring vacation home with you. Perhaps you could make more time on the weekends to have a massage or drive around town. The opportunities are endless!

Step Nine: Meditate

Mindfulness to combat stress and anxiety is a commonly overlooked resolution, perhaps because it can be so misunderstood in modern society.

Meditation is not obscure or odd. It is simply a way to get in touch with your inner emotions and help you gain control of them. A recent study even showed that daily meditation can be as helpful as a common anxiety medication in reducing the symptoms of anxiety. 

An easy way to begin meditating can begin with either sitting or lying down in a position that is comfortable enough for you to remain in for a long period of time. The length and frequency of your meditation sessions are completely up to you, but you may find yourself going for longer than intended at times, depending on how stressed you feel.

Close your eyes and get in touch with your mind. The goal here is to clear it completely and be present at the moment with no negative thoughts. Focus on your breathing and relax your shoulders. Continue to do this until you feel you are unable to keep your mind from wandering.

If this works for you, be sure to set time aside each day to do so. It will only help as long as you are consistent and dedicated to the cause.

Step Ten: Ask for Help

Sometimes dealing with your stress and anxiety can't all be accomplished at home.

That's where a counselor or therapist could come in. These professionals are trained in multiple ways to assist you with your problems and can suggest resolutions that are tailored to you. If you find something isn't working, communicate that information with your therapist so that you can redirect and take full advantage of the time you have together.


The road to living a stress- and anxiety-free life may be long and winding. But with some perseverance and a little trial and error, you can be well on your way to all your goals!

And if you want a trained professional to help you along the way, then get in touch with BetterHelp. Online therapy is incredibly effective in treating anxiety, specifically online cognitive behavioral therapy.  Online therapy is also more cost-effective than traditional therapy models, and extremely convenient. With online therapy, you don’t have to worry about taking time off work, finding a ride or public transportation, finding a babysitter, or anything else. You can check into your therapy sessions from the comfort of your own home, from your office, or from anywhere with an internet connection. 

If anxiety is controlling your life, reach out to BetterHelp for the help that you need and deserve.

For additional help & support with your concerns

The information on this page is not intended to be a substitution for diagnosis, treatment, or informed professional advice. You should not take any action or avoid taking any action without consulting with a qualified mental health professional. For more information, please read our terms of use.
Get the support you need from one of our therapistsGet Started