Relieving stress: 14 quick ways to feel better

Are you feeling frustrated or overwhelmed by stress? Whether you're navigating a life-changing experience or you have a busy lifestyle, there are strategies you can use to mitigate the effects of stress—both physically and mentally. Below, we’ll explore 14 ways to self-soothe and find relief from chronic or acute stress.

Practice aromatherapy

Aromatherapy involves the use of essential oils, which are made from plant extracts. Some people have reported feeling relaxed and energized within minutes of using essential oils. This may be due to a neurological reaction to organic compounds and elements of certain scents, which may help to decrease stress levels and control stress hormones. According to Johns Hopkins Medicine, the molecules from essential oils are recognized by olfactory nerves and travel to the brain, where they affect the amygdala, also known as the brain’s emotional center.

Get creative with art

Research shows that art therapy can be effective in reducing anxiety. One study published in the Frontiers in Psychology showed that individuals who participated in art therapy experienced a reduction in symptoms of anxiety and an improvement in emotional control. 

They can also shift your focus to something productive while encouraging you to use your energy in a positive way, which can redirect you from patterns of rumination. Using art supplies, such as clay or paint sets, may help relieve anxiety by reducing cortisol levels and encouraging the practice of mindfulness. 

Leveraging this self-soothing method may include using traditional art therapy or individual projects, such as adult coloring books, drawing books, and hands-on arts and crafts.

Engage in physical touch

Research published in the Comprehensive Psychoneuroendocrinology shows that physical touch can have a “buffering effect” on the body’s cortisol responses. Hugging a family member, friend, or loved one may help release hormones, such as oxytocin, that can naturally boost your happiness and reduce stress. It may also help lower blood pressure levels, which can soothe the body.

Practice yoga

Yoga can provide spiritual, physical, and psychological benefits when practiced regularly. You can take classes locally, online, or through a smartphone app in the comfort of your home.

Beyond its meditative components, yoga generally includes deep breathing and physical movements that can help relieve stress. It may help improve not only your physical health and flexibility but also your overall mental health. You may choose to practice certain positions that focus on muscular relaxation in addition to yoga breathing exercises.

Relax your muscles

Tension can build up in your muscles when you’re under stress. This can perpetuate the stress cycle and create discomfort. Helping your muscles relax can be a natural way to reduce mental and physical stress levels while encouraging the rest of your body to relax.

There are different methods of muscle relaxation, such as massage therapy or progressive muscular relaxation. This technique generally involves tightening a muscle area and releasing the tension through intentional muscular relaxation. As you practice, you may be able to recognize when stress is affecting your muscles and learn which techniques to employ to find relief for that specific muscle area.

Walk it out

Walking outside allows you to get some fresh air while enjoying the natural scenery, which may help calm your nerves and rejuvenate your mind.

Get a good laugh

Laughter can help relieve stress and lighten your mood. Research shows laughing can activate and then reduce your body’s response to stress, which can create a feeling of relaxation. Laughter can also release feel-good endorphins and promote muscular relaxation.

You might promote laughter by watching a sitcom, reading something humorous, or getting together with friends and loved ones.

Listen to your favorite music

If you find yourself relaxed by music, you may consider turning on the radio or using your headphones. Music can offer an escape from stress, as it is proven to cause alpha waves in the brain, which we tend to experience when we are relaxed.

Music may also help to relax the muscles and reduce stress hormones while redirecting your mental energy to the tunes, which may provide symptomatic relief from rumination.

Practice meditation

Meditating can bring short-term relief from stress, and with regular practice, the effects can be long-lasting and preventative. There are many different meditative methods to try, and you can learn them over time and experiment to determine the options that provide the best relief for your specific needs.

You can meditate while out or within the comfort of your home. Meditation often includes breathing deeply and paying attention to what affects your senses in your surroundings. This can help to ground you in the present moment and remove you from cyclical rumination or patterns of overthinking.

Engage in a fun activity

Research has shown that engaging in leisure activities can quickly reduce stress. You may consider doing a new hobby or returning to something you love that you haven't done in a while. Some ideas include creating arts and crafts, gardening, or visiting a place that offers fun activities. You may also choose to try something new and rewarding, which may further stimulate your desire for novelty and adventure.

Focus on your breathing

Your stress levels can decrease quickly when you choose to change how you breathe through strategic, stress-relieving breathing techniques. For many, it takes just a few moments to calm down by taking a few deep breaths.

Often, you can do this discreetly without others noticing, including in a crowded room or in an office workspace. You may also choose to practice breathing exercises in the comfort of your home. You may find that the exercises are easy to do, such as breathing in through your nose and holding it in for a few seconds before exhaling. You can then slowly release the air as you exhale and repeat.

Connect with a friend

Sometimes you may not want to talk about what you're feeling, or you may not be sure how you can best communicate your feelings. However, in these situations, you might consider interacting with your friends and loved ones, as being in the presence of someone you respect, admire, or care about can change your mood and help you relax. Research shows that social connections can be a good predictor of a person’s self-reported stress level as well as their overall well-being.

Write it out

Journaling might allow you to respond better to stress and even see it from a different perspective. If you don't want to write, you may also consider typing it out. In either case, you can save what you've written to reflect on it later if you’d like. This may serve as a reminder of the ways in which you’ve grown personally.

Connect with an animal friend

Studies have shown that petting animals or having a pet at home can lower stress levels and improve cardiovascular health. Some hospitals and nursing homes use therapy dogs to help relieve patients’ anxiety and stress. If you don’t have a pet, you might consider ways to spend some time around animals, such as walking a friend’s dog or working at a shelter. 

How can therapy support those experiencing stress?

When you’re experiencing challenging situations, it may help to talk to someone about them. Seeking therapeutic support may provide additional reinforcement for any stress relief methods that you use.

However, if you’re under stress, you may find it difficult to take the initiative to leave your home to spend time with a licensed counselor. If this is the case, you might consider trying online therapy, which has been shown to be as effective as in-office therapy. With BetterHelp, you can speak with a counselor from home via audio or video chat. You can also contact them during times of stress via in-app messaging, and they’ll get back to you as soon as they can.