11/25/2020 10 Simple Ways to Relieve Stress

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10 Simple Ways to Relieve Stress

Medically reviewed by Timothy J. Legg, Ph.D., CRNP — Written by Nathan
Reese — Updated on July 3, 2019

Listen to music Call a friend Self-talk Diet Laugh Tea

Mindfulness Exercise Sleep Breathe better Takeaway

Tips to manage stressful situations

It might surprise you to learn that biological stress is a fairly recent
discovery. It wasn’t until the late 1950s that endocrinologist Hans Selye
first identified and documented stress.

Symptoms of stress existed long before Selye, but his discoveries led to
new research that has helped millions cope with stress. We’ve compiled a
list of the top 10 ways to relieve stress.
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Listen to music
If you’re feeling overwhelmed by a stressful situation, try taking a break
and listening to relaxing music. Playing calm music has a positive effect
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on the brain and body, can lower blood pressure, and reduce cortisol, a
hormone linked to stress.

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We recommend cello master Yo-Yo Ma playing Bach, but if classical really

isn’t your thing, try listening to ocean or nature sounds. It may sound
cheesy, but they have similar relaxing effects to music.

Talk it out with a friend

When you’re feeling stressed, take a break to call a friend and talk about
your problems. Good relationships with friends and loved ones are
important to any healthy lifestyle.

They’re especially important when you’re under a lot of stress. A

reassuring voice, even for a minute, can put everything in perspective.
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Talk yourself through it

Sometimes calling a friend is not an option. If this is the case, talking
calmly to yourself can be the next best thing.

Don’t worry about seeming crazy — just tell yourself why you’re stressed
out, what you have to do to complete the task at hand, and most
importantly, that everything will be okay.

Eat right
Stress levels andA DaV Eproper diet are closely related. When we’re
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overwhelmed, we often forget to eat well and resort to using sugary, fatty
snack foods as a pick-me-up.
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Try to avoid sugary snacks and plan ahead. Fruits and vegetables are
always good, and fish with high levels of omega-3 fatty acids have been
shown to reduce the symptoms of stress. A tuna sandwich really is brain
food.
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Laugh it off
Laughter releases endorphins that improve mood and decrease levels of
the stress-causing hormones cortisol and adrenaline. Laughing tricks your
nervous system into making you happy.

Our suggestion: watch some classic Monty Python skits like “The Ministry
of Silly Walks.” Those Brits are so hilarious, you’ll soon be cracking up,
rather than cracking up.

Drink tea
A large dose of caffeine causes a short-term spike in blood pressure. It
may also cause your hypothalamic-pituitary-adrenal axis to go into
overdrive.

Instead of coffee or energy drinks, try green tea. It has less than half the
caffeine of coffee and contains healthy antioxidants, as well as theanine,
an amino acid that has a calming effect on the nervous system.
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Be mindful
Most of the tips we’ve suggested provide immediate relief, but there are
also many lifestyle changes that can be more effective in the long run.
The concept of “mindfulness” is a large part of meditative and somatic
approaches to mental health and has become popular recently.

From yoga and tai chi to meditation and Pilates, these systems of
mindfulness incorporate physical and mental exercises that prevent stress
from becoming a problem. Try joining a class.

Exercise (even for a minute)

Exercise doesn’t necessarily mean power lifting at the gym or training for
a marathon. A short walk around the office or simply standing up to
stretch during a break at work can offer immediate relief in a stressful
situation.

Getting your blood moving releases endorphins and can improve your
mood almost instantaneously.
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Sleep better
Everyone knows stress can cause you to lose sleep. Unfortunately, lack of
sleep is also a key cause of stress. This vicious cycle causes the brain and
body to get out of whack and only gets worse with time.

Make sure to get the doctor-recommended seven to eight hours of sleep.

Turn the TV off earlier, dim the lights, and give yourself time to relax
before going to bed. It may be the most effective stress buster on our list.

Breathe easy
The advice “take a deep breath” may seem like a cliché, but it holds true
when it comes to stress. For centuries, Buddhist monks have been
conscious of deliberate breathing during meditation.

For an easy three- to five-minute exercise, sit up in your chair with your
feet flat on the floor and hands on top of your knees. Breathe in and out
slowly and deeply, concentrating on your lungs as they expand fully in
your chest.

While shallow breathing causes stress, deep breathing oxygenates your

blood, helps center your body, and clears your mind.

Learn more about stress relief

Stress is an unavoidable part of life, but that doesn’t mean you should
ignore it. Too much untreated stress can cause potentially serious
physical and mental health problems.

The good news is that in many cases, stress is manageable. With some
patience and a few useful strategies, you can reduce your stress, whether
it’s family stress or stress at the workplace.
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Last medically reviewed on July 1, 2016

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