How To Reduce Stress And Anxiety In 10 Steps
Feelings of stress and anxiety are normal to experience from time to time. If you’re not showing signs of a diagnosable anxiety disorder or other mental health disorders—for which meeting with a mental health professional is recommended—there are techniques you can try to manage these feelings in your daily life. Even if you are living with a diagnosed anxiety disorder, the 10 techniques below may be helpful to your emotional well-being in conjunction with professional support.
These and other stress-management techniques may help improve your daily functioning. They may also help you decrease the risk of long-term potential consequences of chronic stress, such as heart disease, high blood pressure, and depression. So if you're wondering how to lower stress levels and cope with stress that inevitably occurs in life, check out the 10 steps we’ve outlined here.
1. Plan ahead when possible to help relieve stress
Situations that trigger the stress response are often repetitive. If you’ve noticed some of these in your life, it could be helpful to implement plans or techniques that may help you better manage them when they arise.
For instance, if you frequently feel stressed by housework piling up, it could be helpful to design a system where you do one or two small chores each day. If you live with a partner, family member, or roommate, you could also discuss the division of chores with them or ask for help in certain areas. As a result, you may be able to prevent some of the stress and overwhelm that often comes from this predictable source.
2. Tweak your morning routine to benefit your mental health
A positive morning routine can set the mood for the entire day. Plus, routines in general can be powerful planning tools that may help reduce stress and anxiety and improve your well-being overall. What your routine consists of depends on your needs and your lifestyle. That said, here are some components to consider including that may improve health and help you manage stress and the way stress affects you:
- Eating a nutritious breakfast
- Opting for tea or juice instead of coffee, as caffeine may exacerbate anxiety
- Stretching
- Journaling
- Taking a walk
- Meditating
In general, focusing on adding in healthy habits and avoiding or limiting unhealthy habits in your routines can be most helpful.
3. Aim to get more high-quality sleep
On your journey to learning how to relieve stress, it may be helpful to evaluate your sleeping habits. Not getting enough sleep could be contributing to your stress levels. Feeling tired or low energy could exacerbate stress as well.
If you’re not getting the recommended seven to nine hours of sleep each night, it may help to add some sleep hygiene practices to your routine. These may help you fall asleep faster and get better-quality rest. Some examples of good sleep hygiene strategies include:
- Going to sleep and waking up at roughly the same time each day
- Engaging in a regular exercise routine during the day
- Avoiding screen use before bed
- Avoiding caffeine and alcohol in the evenings
- Sleeping in a quiet, dark, cool space
- Trying progressive muscle relaxation techniques to help release any muscle tension before sleep
4. Explore supplements
Some people find It helpful to take certain supplements as a form of integrative health to decrease stress. For instance, melatonin could help you fall asleep, which may promote better rest and some stress relief. Or, research suggests that taking a B-complex vitamin(s) may help improve mood and decrease feelings associated with the body’s stress response.
Remember that supplements can have side effects and interactions with other medications; they’re not right for everyone. Be sure to speak with your doctor before starting or stopping any type of medication or supplement.
5. Designate some "me time"
While social support is considered to be important for overall health and well-being, as we’ll discuss below, regularly spending time alone to recharge can also be beneficial. It can give you the chance to process your experiences, check in with yourself emotionally and physically, and stimulate the relaxation response without any demands on your time or attention.
You might do this for half an hour before bed each night, for an afternoon each week, or whatever may work for your needs and your schedule. You could sit on a park bench and reflect or journal, take a warm bath, read a book, go for a walk, or do anything else that may make you feel relaxed and connected with yourself.
6. Lean on your support system
When you’re feeling anxious, reaching out to a friend or family member could help you find some stress relief. Whether you vent about your stressors or talk about something else to take your mind off your troubles, you might find that your mood is improved by the end of the conversation. Plus, research suggests that having strong social connections may actually increase stress resilience.
Another option to consider is joining a support group. This way, you can be surrounded by people who have experience with the specific stressors you’re facing and understand what you're going through. For example, if you’re feeling stressed due to the demands of parenting, physical symptoms of chronic pain, or caring for an elderly relative, you could join an online or in-person group of people in a similar situation for support.
7. Listen to music
If you’re experiencing high stress levels, don’t underestimate the power of music to help you shift your mood and relax. Research suggests that listening to music can qualify as a “recovery activity” after a stressful period. It seems that the type of music may matter less than the way it makes you feel. Simply listening to songs you enjoy could have a positive effect. If you’re in the mood, you could also dance to the music to get the added, mood-boosting benefit of the release of endorphins and the decrease of stress hormones that can come from physical activity.
8. Take a break
While reducing or eliminating a certain stressor isn’t always possible, stepping away or taking a break from stressful situations sometimes is. Taking a day or an afternoon off work, finding a babysitter or family member to cover childcare for an evening, or getting a massage or sitting in a hot tub for some relief from the stress of chronic pain are a few examples. Doing something to pause or change up a stressful routine—even in a small way—could help you find some relief and increase your resilience.
9. Meditate to counteract the stress response
There are many different ways to practice this complementary and integrative health technique, so exploring apps and videos online may help you find one that works for you. Or, you could start with a simple practice of closing your eyes, engaging in deep breathing, becoming aware of your body, and watching your thoughts in a nonjudgmental manner for a few minutes.
10. Reach out for help
If you’re looking for additional support with managing feelings of stress and anxiety, it could be worth reaching out to a mental health professional like a therapist. They can help you identify your core stressors, reframe negative thoughts that may be contributing to your stress, get tips on how to avoid unhealthy habits, and find effective ways to manage distress and anxiety. If you suspect you may be experiencing symptoms of any anxiety disorders, they can help you address these as well.
In general, you can attend therapy sessions in person or online. If you’re experiencing a lot of stress and anxiety, you may find it easier and more convenient to connect with a therapist virtually from the comfort of your home. An online therapy platform like BetterHelp can match you with a licensed mental health professional and empower you to get the help you deserve from any location where you have an internet connection.
Research suggests that online therapy for anxiety can typically create “equivalent overall effects” to in-person therapy for anxiety. That means you can typically feel confident in choosing whichever format you prefer.
Takeaway
How can I reduce stress and anxiety fast?
One of the quickest ways to reduce feelings of stress and anxiety is by using breathing exercises. One exercise, diaphragmatic breathing, is exceptionally well-supported by scientific evidence and is frequently recommended as a first-line intervention for sudden-onset anxiety. Also known as “belly breathing,” diaphragmatic breathing limits your body’s stress response by stimulating your parasympathetic nervous system, sometimes called the “rest and digest” system. In contrast, the sympathetic nervous system, also known as the “fight or flight” system, increases anxiety and prepares the body to respond to a threat.
Start belly breathing by emptying your lungs and inhaling slowly and deeply over four to six seconds. Pay attention to the sensation of your diaphragm moving air into your lungs and how the air fills them. Once you’ve inhaled completely, hold your breath for one or two seconds, then exhale slowly for another four to six seconds. Repeat until anxiety begins to decrease.
How can I reduce stress and anxiety naturally?
Evidence suggests that reducing stress and anxiety naturally can likely be achieved by engaging in regular exercise. An exercise routine is considered an excellent way to relieve stress and anxiety. It has both long and short-term benefits, making exercise useful both to prevent anxiety from building over time and for managing spikes in anxiety that occur in the present moment.
Exercise also likely helps reduce the symptoms of other mental health disorders, such as depression. It also has numerous benefits for physical health, such as helping to lower blood pressure and lower stress hormones. In addition to establishing a workout routine, stress and anxiety can be reduced naturally by striving for a generally healthy life through good sleep hygiene and a healthy diet.
What are some ways to reduce stress?
One of the first things to consider when reducing stress is whether a stressful load can be reduced. Sometimes, the best way to reduce stress is to take some responsibilities off your plate. It is likely worthwhile to consider where your effort is directed and how you want to prioritize your energy.
You may also want to consider working on basic self-care, which is considered essential for good mental and physical health. At its core, self-care consists of getting enough sleep, eating a healthy diet, and engaging in regular physical activity. Sleep is extremely important to maintain good overall well-being, but it is often overlooked. A well-balanced diet of fruits, veggies, and whole grains is also important for adequate nutrients. Exercise has been shown to directly lower chronic stress and offers many physical benefits, like improving respiratory and cardiovascular function.
Why can't I relax and enjoy life?
If you’re struggling to relax, it may mean that too many stressors are demanding your attention to allow time for relaxation and recovery. If you have time for relaxation but can’t seem to get into the right mindset, an anxiety disorder may be contributing to your stress level. An anxiety disorder can make it very difficult to relax and may make it challenging to deal with everyday stressors. For example, generalized anxiety disorder is characterized by excessive worry related to common concerns, such as health, money, or family.
Those with generalized anxiety disorder feel a disproportionate amount of fear that disaster will strike or that upcoming challenges will be insurmountable. They typically find the anxiety very difficult, if not impossible, to control. If you are challenged by seemingly insurmountable anxiety, you should strongly consider reaching out to a therapist or other mental health professional. Anxiety disorders can be debilitating, but they are considered highly treatable, and it's likely a professional could help you find relief.
What is a good vitamin for anxiety?
There is some evidence to suggest that vitamin C can potentially reduce anxiety symptoms. Vitamin C is a powerful antioxidant, and researchers theorize that oxidative stress may play a role in the development of neuropsychological disorders. Oxidative stress is a form of biological stress that occurs when oxidants interact with the cells in the body. It is possible that oxidative stress in the brain can lead to nervous system impairment, possibly contributing to mental health conditions like anxiety or depression.
What pills are good for stress?
Medical providers sometimes prescribe medication to help their patients manage stress along with the mental and physical symptoms of anxiety. The medication prescribed for anxiety tends to fall into one of four categories: benzodiazepines, antidepressants, tranquilizers, and beta-blockers. Each category has demonstrated medical utility for treating anxiety and stress, but each patient will have a unique need that their medical provider carefully considers before choosing which medication to prescribe. Some treatments might work well for some but show only limited success with others.
It is important to note that over-the-counter dietary or herbal supplements that claim to lower anxiety should be approached with caution. Supplements do not adhere to the stringent FDA approval process that traditional medication must undergo before being authorized. Because of this, the quality of supplements may vary drastically, and the ingredients listed on the label may not be accurate. If you’re thinking about pills to help improve your emotional well-being and stress level, you should consult with a medical professional before taking any over-the-counter substances.
How do I stop stressing about everything?
Ongoing stress can sometimes be burdensome, but you can take some straightforward steps to reduce stress daily. A few common tips are listed below:
- Get in the habit of exercise. Regular exercise is a powerful stress-relieving tool. Exercise also has several benefits for physical health, such as lowering blood pressure and improving cardiovascular function.
- Focus on sleep. Evidence suggests that sleep and stress are closely related. Getting too little sleep can have a significant impact on overall wellness. Adequate sleep can help reduce the adverse effects of stress and give you more energy to combat stress proactively.
- Eat a healthy diet. Eating healthy is necessary not just for physical health but also for mental health. Evidence suggests that foods high in simple carbohydrates may increase the severity of stress by creating instability in blood sugar levels. Evidence further suggests that some foods, such as those high in antioxidants, can help lower anxiety.
- Socialize regularly. Evidence suggests that positive social interaction is a potent form of stress relief. Consider reaching out to a friend or family member for regular visits. You might even suggest working out together, further boosting the stress-relieving benefits of exercise.
Why do I get stressed so easily?
If you’re easily stressed, thinking about building resiliency will likely be worthwhile. Stress resilience - or how well you can adapt to stressful circumstances - can be built with practice and effort. Below are some tips for improving stress resilience:
- Recognize physical signs of stress. It’s important to interpret physical sensations of stress, like headaches, tight muscles, or an upset stomach. The physical signs of stress indicate when it is time to apply advanced stress-reduction measures, and it can be easy to miss the symptoms or attribute them to something else.
- Develop healthy individual routines. Try to find some things you can do independently that will relieve stress. This might mean going for a workout, doing a yoga session, eating a healthy meal, reading a book, or listening to music. The point is to shift your focus from positive to negative and create opportunities for self-care.
- Socialize with friends and family. In addition to individual routines, it is also important to engage socially. Positive social interaction can significantly reduce stress, and adequate socialization is likely an important part of stress management. Just make sure you are balancing time for yourself and time for others; too many social obligations can increase stress drastically.
- Look through a different lens. It’s often easy to jump to the worst-case scenario when considering life’s stressors. It can often be helpful to consciously and deliberately consider the impact of a certain stressor and whether the likely outcome is worth the worry.
- Seek help from a professional. A therapist or other mental health professional can likely help you build resiliency and cope with stress simultaneously. They can likely offer strategies, techniques, and guidance in addition to structured psychotherapy.
How do you stop overthinking?
One effective method to reduce overthinking is, somewhat paradoxically, to allow yourself to engage in it. Evidence suggests that setting aside a specific time to let yourself overthink can reduce the overall amount of time you spend overthinking. Researchers call this “worry time,” and it is simple to implement:
- Choose a time each day to think about whatever you like, ideally at the same time each day. It’s usually best to avoid scheduling worry time around bedtime.
- Set a timer for 30 minutes and concentrate hard on leaving your overthinking behind you when it goes off. If you’re in the middle of a thought process, remind yourself that you can think more about it the next day.
- Write down thoughts and feelings that resonated with you during that day’s worry time. Over time, you may gain additional insight into your overthinking, where it originates, and how you tend to manage it.
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