The Five Best Ways To Relieve Stress

Medically reviewed by Melissa Guarnaccia
Updated March 26, 2024by BetterHelp Editorial Team

Stress is a natural part of the body’s nervous system. It prompts humans and other living beings to defend themselves in times of danger or alertness. It can also be productive when arising in positive situations, such as a new job or during an important school test. However, stress can become unhealthy when it is persistent and severe and impacts daily functioning. When experiencing severe or chronic stress, there are a few stress relief options you might consider to ground yourself and improve your mood. 

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What is stress?

Stress is the reaction your body has to any actual or perceived threat. For example, your stress response might be activated during a new relationship, when you can’t find your keys, or when you have a deadline to meet. When low amounts of stress motivate you to finish a task, like cleaning your home or completing homework, stress can be beneficial and does not necessarily cause harm to the body.  

However, high amounts of stress or long-lasting stress can mean your body has to adjust to get used to stress hormones, and too much stress may negatively affect the body. Chemicals in the body, like adrenaline and cortisol, are released during the stress response. When these chemicals remain in the body, they can have health consequences. 

What causes stress?

There are external and internal causes of stress. External causes can involve challenges with work, school, family, finances, or desire. Internal causes occur in the mind, including negative self-talk, restricting self-beliefs, or perfectionism. Traumatic events can also cause stress. Traumatic stress is often severe and long-term, causing significant functioning difficulties in daily life.  

If you are experiencing trauma, support is available. Please see our Get Help Now page for more resources.

How does stress impact health? 

Stress can affect your health negatively, potentially causing challenges like inflammation and a high heart rate. Other health issues that may be caused by stress include but are not limited to the following: 

  • Stomach pain 
  • Headaches
  • Illness
  • Heart disease 
  • Inflammation
  • A reduced immune system response 

Stress may also negatively impact many areas of the body, including the muscles, endocrine system, nervous system, and reproductive system. Mental health challenges are also connected to chronic stress, including depression, anxiety, and post-traumatic stress disorder (PTSD). 

Symptoms of chronic stress 

Below are some of the potential symptoms you might experience if you’re living with stress: 

  • Muscle pains
  • Headaches
  • Chest pains
  • Changes in sleeping patterns
  • Dizziness 
  • Anxiety
  • Mood changes 
  • Depression
  • Memory problems
  • Changes in interests
  • Worrying often
  • Struggling to focus or concentrate
  • Nausea
  • An urge to partake in repetitive behaviors, such as skin-picking or fidgeting

If you are experiencing the effects or symptoms listed above, you might be living with chronic stress. In this case, lifestyle changes can be a healthy way to move forward and reduce the stress you’re experiencing. 

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Five ways to relieve stress

Regardless of the cause of your stress, practicing self-care and making healthy lifestyle changes can be crucial. You can work on mental, physical, spiritual, and personal areas of life to start grounding your nervous system. When your body is not in a constant state of stress, you may be able to react healthier to future stressors. 

Get your body moving

Adopting an exercise regimen can benefit your mental and physical health and may reduce stress hormones. Exercise may also loosen your muscles, relieving tension that may contribute to worsening stress. 

If you don’t know where to begin, you can start with short walks on a break from work or throughout the day. Walks can relieve stress and improve your health overall. Leaving a situation can also allow you time to clear your head. Changing your location may improve other symptoms of mental health challenges, as well, including anxiety and panic.

Other ways to move your body include dancing, ice skating, roller-skating, yoga, exercise videos, stretching, and gym. Find an activity you enjoy and commit to at least ten minutes a week at first, increasing the time you work out each month. 

Sleep an adequate amount

Studies show that sleep is one of the most crucial aspects of health and public wellness. Stress can cause you to lose sleep, which may harm your health. Your body needs sleep to reboot so you can have the energy to care for yourself in other areas of life. Try to sleep at the same time each night and practice sleep hygiene, such as turning off the lights, putting your devices away, and drinking hot milk or herbal tea without caffeine. 

Find a support system

Having a support system to lean on in times of stress can be beneficial. Having friends and family that you can call or visit when you need to talk about your day can remind you that you are cared about and loved. Spending time with loved ones can also be a distraction from challenges. If you don’t have a current support system, consider the following ways to make one: 

  • Find a “chosen family” in friends and non-immediate relatives 
  • Attend a support group 
  • Attend a local meetup 
  • Join a local identity-based or hobby-based group 
  • Attend an online support group
  • Join online social media groups or forums 
  • Talk to a therapist 

Develop a functional routine

Finding a functional routine can be challenging but is often worth the trouble. With time management, scheduling, and motivation, stress may be less likely throughout the week. Some people may report money, work, or a lack of time as the most significant stressors in their lives. If you relate, having a strict schedule may open up more time in your day. Block off time for self-care and leisure, as well.

If you don’t have control over a situation in your schedule, you might try practicing an acceptance exercise, such as the radical acceptance skill from dialectical behavior therapy (DBT). You can practice this skill as follows: 

  1. Observe how you might be questioning or fighting your reality.
  2. Remind yourself that your reality cannot be changed in this situation.
  3. Try to note any causes for the reality. Acknowledge how many people do not have control over what causes stress. 
  4. Practice acceptance with your mind, body, and spirit. Use positive self-talk to tell yourself you are willing to accept this situation, even if it is difficult.
  5. List all the behaviors you'd partake in if you already accepted this situation. Then act this way until you find it aligns with your reality.
  6. Cope ahead by thinking of ways to accept the situation if it worsens.
  7. Attend to your body sensations using mindfulness or meditation to connect with yourself.
  8. Allow disappointment, sadness, grief, or anger to arise if they do. Note them and do not act on them. Give them the space to exist.
  9. Acknowledge that life can be worth living, even when there is pain.
  10.  Create a pros and cons list if you are resisting acceptance further.

Ask for help 

It can be lonely and tiring to fight stress on your own. Try not to let shame stop you from asking for help, whether from a loved one or a therapist. Professional services or a support group of people who understand chronic stress can be a beneficial resource if you believe you’re alone in your experiences. 

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Support options 

Psychotherapy is a professional form of support you can use to receive support with stress. A therapist can guide you through evidence-based strategies to reduce stress and control your nervous system. However, if you’re struggling with anxiety or fear about seeing a provider in person, it can be challenging to know where to go. In these cases, online therapy platforms like BetterHelp may be beneficial. 

Through an online therapy platform, you can sign up to get matched with a therapist with experience treating your specific symptoms or diagnosis. However, you don’t need a diagnosis to get started online. In addition, you can choose between phone, video, or live chat sessions if you’re nervous about having control over how you receive support. 

Studies also back up the effectiveness of online interventions. One study of online therapy for anxiety and depression, common causes of stress, found that online interventions were more effective, cost-effective, and meaningful for participants. These results show that online therapy can be an effective way to reduce chronic stress. 

Takeaway 

Stress is the body’s natural reaction to challenging experiences, often called stressors. These stressors can be real or perceived threats, but the stress response in the body is the same. In some cases, stress chemicals remain in the body long term, which may lead to complications. For this reason, it can be crucial to practice self-care, such as exercise, sleeping well, and eating a healthy diet. To learn other ways to care for yourself through stress, consider contacting a mental health professional online or in your area. 

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