16 Simple Ways to Relieve Stress in USA



Many people deal with stress every day. Work, family issues, health concerns, and financial obligations are parts of everyday life that commonly contribute to heightened stress levels.

What’s more, factors such as genetics, level of social support, coping style, and personality type influence a person’s vulnerability to stress, meaning that some people are more likely to become stressed than others (1Trusted Source, 2Trusted Source, 3Trusted Source).

Plus, research shows that parents, people in professions such as healthcare and social work, People of Color, and LGBTQIA+ individuals are more likely to have higher stress levels (4Trusted Source, 5Trusted Source, 6Trusted Source, 7Trusted Source).

Minimizing the chronic stress of daily life as much as possible is important for overall health. That’s because chronic stress harms health and increases your risk of health conditions such as heart disease, anxiety disorders, and depression (8Trusted Source, 9Trusted Source, 10Trusted Source).

It’s important to understand that stress isn’t the same as mental health disorders such as anxiety and depression, which require treatment from medical professionals. Although the tips below may relieve many types of stress, they may not help people with these conditions (11Trusted Source).



1. Get more physical activity


If you’re feeling stressed, moving your body on a consistent basis may help.

A 6-week study in 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 (12Trusted Source).

Many other studies have shown that engaging in physical activity helps reduce stress levels and improve mood, while sedentary behavior may lead to increased stress, poor mood, and sleep disturbances (13Trusted Source, 14).

What’s more, regular exercise has been shown to improve symptoms of common mental health conditions such as anxiety and depression (15Trusted Source, 16Trusted Source).

If you’re currently inactive, start with gentle activities such as walking or biking. Choosing an activity that you enjoy may help increase your chances of sticking to it in the long term.
SUMMARYRegular exercise may help reduce stress and improve symptoms related to common mental health conditions such as anxiety and depression.




2. Follow a healthy diet


Your diet affects every aspect of your health, including your mental health.

Studies show that people who follow a diet high in ultra-processed foods and added sugar are more likely to experience higher perceived stress levels (17Trusted Source, 18Trusted Source, 19Trusted Source).

Being chronically stressed may lead you to overeat and reach for highly palatable foods, which may harm your overall health and mood.

Plus, not eating enough nutrient-dense whole foods may increase your risk of deficiencies in nutrients that are essential for regulating stress and mood, such as magnesium and B vitamins (20Trusted Source).

Minimizing your intake of highly processed foods and beverages and eating more whole foods such as vegetables, fruits, beans, fish, nuts, and seeds can help ensure that your body is properly nourished. In turn, this may improve your resilience to stress.
SUMMARYFollowing a nutrient-dense diet and limiting ultra-processed foods may provide your body with the nutrients it needs for optimal health and decrease your risk of deficiencies in nutrients that help regulate stress.



3. Minimize phone use and screen time


Smartphones, computers, and tablets are an unavoidable part of everyday life for many people.

While these devices are often necessary, using them too often may increase stress levels.

A number of studies have linked excessive smartphone use and “iPhone addiction” with increased levels of stress and mental health disorders (21Trusted Source, 22Trusted Source, 23Trusted Source, 24Trusted Source).

Spending too much time in front of screens in general is associated with lower psychological well-being and increased stress levels in both adults and kids (25Trusted Source, 26Trusted Source, 27Trusted Source).

Furthermore, screen time may negatively affect sleep, which may also lead to increased stress levels (28Trusted Source).
SUMMARYMinimizing screen time may help reduce stress and improve sleep in both children and adults.



4. Consider supplements


Several vitamins and minerals play an important role in your body’s stress response and mood regulation. As such, a deficiency in one or more nutrients may affect your mental health and ability to cope with stress.

Plus, some studies show that certain dietary supplements may help reduce stress and improve mood.

For example, when you’re chronically stressed, your magnesium levels may become depleted.

Since this mineral plays an important role in your body’s stress response, it’s important to make sure you’re getting enough each day. Supplementing with magnesium has been shown to improve stress in chronically stressed people (20Trusted Source, 29Trusted Source).

An 8-week study in 264 people with low magnesium found that taking 300 mg of this mineral daily helped reduce stress levels. Combining this dose of magnesium with vitamin B6 was even more effective (30Trusted Source).

Other supplements, including rhodiola, ashwagandha, B vitamins, and L-theanine, have been shown to help reduce stress as well (31Trusted Source, 32Trusted Source, 33Trusted Source, 34Trusted Source).

However, dietary supplements may not be appropriate or safe for everyone. Consult a healthcare professional if you’re interested in using supplements to help relieve stress.
SUMMARYCertain supplements may reduce stress levels, including magnesium, L-theanine, rhodiola, and B vitamins.



5. Practice self-care


Setting aside time to practice self-care may help reduce your stress levels. Practical examples include:

  • going for a walk outside

  • taking a bath

  • lighting candles

  • reading a good book

  • exercising

  • preparing a healthy meal

  • stretching before bed

  • getting a massage

  • practicing a hobby

  • using a diffuser with calming scents

  • practicing yoga


Studies show that people who engage in self-care report lower levels of stress and improved quality of life, while a lack of self-care is associated with higher risk of stress and burnout (35Trusted Source, 36Trusted Source, 37Trusted Source).

Taking time for yourself is essential in order to live a healthy life. This is especially important for people who tend to be highly stressed, including nurses, doctors, teachers, and caretakers.

Self-care doesn’t have to be elaborate or complicated. It simply means tending to your well-being and happiness.

Exposure to certain scents via candles or essential oils may be especially calming. Here are a few relaxing scents:

  • lavender

  • rose

  • vetiver

  • bergamot

  • Roman chamomile

  • neroli

  • frankincense

  • sandalwood

  • ylang-ylang

  • orange or orange blossom

  • geranium


Using scents to boost your mood is called aromatherapy. Several studies suggest that aromatherapy can decrease anxiety and improve sleep (38Trusted Source, 39Trusted Source).
SUMMARYSelf-care is an important part of managing stress. A few simple strategies you may want to try are yoga, lighting candles, taking baths, and reading a good book.



6. Reduce your caffeine intake


Caffeine is a chemical found in coffee, tea, chocolate, and energy drinks that stimulates your central nervous system.

Consuming too much may worsen and increase feelings of anxiety (40Trusted Source, 41Trusted Source).

Plus, overconsumption may harm your sleep. In turn, this may increase stress and anxiety symptoms (42Trusted Source).

People have different thresholds for how much caffeine they can tolerate. If you notice that caffeine makes you jittery or anxious, consider cutting back by replacing coffee or energy drinks with decaffeinated herbal tea or water.

Although many studies show that coffee is healthy in moderation, it’s recommended to keep caffeine intake under 400 mg per day, which equals 4–5 cups (0.9–1.2 L) of coffee (43Trusted Source).

Still, people who are sensitive to caffeine may experience increased anxiety and stress after consuming much less caffeine than this, so it’s important to consider your individual tolerance.
SUMMARYLarge amounts of caffeine may increase stress and anxiety, although people’s sensitivity to caffeine varies greatly.



7. Spend time with friends and family


Social support from friends and family may help you get through stressful times and cope with stress (44Trusted Source).

A study that in 163 ​​Latinx young adults in college associated lower levels of support from friends, family, and romantic partners with loneliness, depressive symptoms, and perceived stress (44Trusted Source).

Having a social support system is important for your overall mental health. If you’re feeling alone and don’t have friends or family to depend on, social support groups may help. Consider joining a club or sports team or volunteering for a cause that’s important to you.
SUMMARYHaving strong social ties may help you get through stressful times and is important for overall mental well-being.



8. Create boundaries and learn to say no


Not all stressors are within your control, but some are. Putting too much on your plate may increase your stress load and limit the amount of time you can spend on self-care.

Taking control over your personal life may help reduce stress and protect your mental health.

One way to do this may be to say “no” more often. This is especially true if you find yourself taking on more than you can handle, because juggling many responsibilities may leave you feeling overwhelmed.

Being selective about what you take on — and saying “no” to things that will unnecessarily add to your load — can reduce your stress levels.

Plus, creating boundaries — especially with people who add to your stress levels — is a healthy way to protect your well-being. This can be as simple as asking a friend or family member not to stop by unannounced or canceling standing plans with a friend who tends to create drama.
SUMMARYIt’s important to create healthy boundaries in your life by declining to take on more than you can handle. Saying “no” is one way to control your stressors.



9. Learn to avoid procrastination


Another way to take control of your stress is to stay on top of your priorities and avoid procrastinating.

Procrastination may harm your productivity and leave you scrambling to catch up. This can cause stress, which negatively affects your health and sleep quality (45, 46Trusted Source).

A study in 140 medical students in China linked procrastination to increased stress levels. The study also associated procrastination and delayed stress reactions with more negative parenting styles, including punishment and rejection (46Trusted Source).

If you find yourself procrastinating regularly, it may be helpful to get in the habit of making a to-do list organized by priority. Give yourself realistic deadlines and work your way down the list.

Work on the things that need to get done today and give yourself chunks of uninterrupted time. Switching between tasks or multitasking can be stressful in itself.
SUMMARYIf you find yourself regularly procrastinating, staying on top of your to-do list may help ward off related stress.



10. Take a yoga class


Yoga has become a popular method of stress relief and exercise among all age groups.

While yoga styles differ, most share a common goal — to join your body and mind by increasing body and breath awareness.

Several studies show that yoga helps reduce stress and symptoms of anxiety and depression. Plus, it can promote psychological well-being (47Trusted Source, 48Trusted Source, 49Trusted Source).

These benefits seem to be related to its effect on your nervous system and stress response.

Yoga may help lower cortisol levels, blood pressure, and heart rate while increasing levels of gamma aminobutyric acid, a neurotransmitter that’s low in people with mood disorders (49Trusted Source, 50Trusted Source).
SUMMARYYoga is widely used for stress reduction. It may help lower stress hormone levels and blood pressure.






11. Practice mindfulness


Mindfulness describes practices that anchor you to the present moment.

Stress reduction techniques that utilize mindfulness include meditation and mindfulness-based cognitive therapy (MBCT), a type of cognitive behavioral therapy (51Trusted Source).

Meditating on a consistent basis, even for short periods, may help boost your mood and decrease symptoms of stress and anxiety (52Trusted Source).

If you’d like to try out meditation, countless books, apps, and websites can teach you the basics. There may also be therapists in your area who specialize in MBCT.
SUMMARYMindfulness practices such as meditation and MBCT may help reduce stress levels and improve mood.



12. Cuddle


Human touch may have a calming effect and help you better cope with stress (53Trusted Source).

For example, studies show that positive physical contact and sex may help relieve stress and loneliness (54Trusted Source, 55Trusted Source).

These types of contact may help release oxytocin and lower cortisol. In turn, these effects help lower blood pressure and heart rate. Both high blood pressure and increased heart rate are physical symptoms of stress (56Trusted Source).

Interestingly, humans aren’t the only animals that cuddle for stress relief. Chimpanzees also cuddle friends that are stressed (57).
SUMMARYPositive touch from cuddling, hugging, kissing, and sex may help lower stress by releasing oxytocin and lowering blood pressure.



13. Spend time in nature


Spending more time outside may help reduce stress.

Studies show that spending time in green spaces such as parks and forests and being immersed in nature are healthy ways to manage stress (58Trusted Source, 59Trusted Source).

A review of 14 studies found that spending as little as 10 minutes in a natural setting may help improve psychological and physiological markers of mental well-being, including perceived stress and happiness, in college-aged people (59Trusted Source).

Hiking and camping are great options, but some people don’t enjoy — or have access to — these activities. Even if you live in an urban area, you can seek out green spaces such as local parks, arboretums, and botanical gardens.
SUMMARYSpending more time outside — whether at your local park or atop a mountain — may help reduce levels of stress and boost your mood.



14. Practice deep breathing


Mental stress activates your sympathetic nervous system, sending your body into fight-or-flight mode.

During this reaction, stress hormones trigger physical symptoms such as a faster heartbeat, quicker breathing, and constricted blood vessels.

Deep breathing exercises may help activate your parasympathetic nervous system, which controls the relaxation response (60Trusted Source, 61Trusted Source).

Deep breathing exercises include diaphragmatic breathing, abdominal breathing, belly breathing, and paced respiration.

The goal of deep breathing is to focus your awareness on your breath, making it slower and deeper. When you breathe in deeply through your nose, your lungs fully expand and your belly rises. This helps slow your heart rate, allowing you to feel at peace.
SUMMARYDeep breathing activates your body’s relaxation response, thereby counteracting some of the physical sensations of stress.



15. Spend time with your pet


Having a pet may help reduce stress and improve your mood.

When you cuddle or touch your pet, your body releases oxytocin — a hormone that’s linked to positive mood (62Trusted Source).

Plus, studies show that pet owners — especially those who have dogs — tend to have greater life satisfaction, better self-esteem, reduced levels of loneliness and anxiety, and more positive moods (63Trusted Source).

Having a pet may also help relieve stress by giving you purpose, keeping you active, and providing companionship.
SUMMARYSpending time with your pet is a relaxing, enjoyable way to reduce stress.



The bottom line

Although stress is an unavoidable part of life, being chronically stressed takes a toll on your physical and mental health.

Fortunately, several evidence-based strategies can help you reduce stress and improve your overall psychological well-being.

Exercise, mindfulness, spending time with a pet, minimizing screen time, and getting outside more often are all effective methods.


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