3 Simple Ways to Relieve Stress

Engaging in activities that support self-care may help reduce stress and anxiety. These can include exercise and mindfulness practices.

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.

Certain factors may affect your vulnerability to stress. These can include:

• genetics Trusted Source
• level of social support
• coping style
• personality type
• discrimination due to race, gender, or perceived gender, LBGTQIA+, socioeconomic status, or other factors
• childhood trauma
• your profession

Minimizing the chronic stress of daily life as much as possible can support your overall health. Chronic stress can increase your risk of health conditions, including heart disease, anxiety disorders, and depression.

Here are 3 evidence-based ways to relieve stress.

1. Get more physical activity

If you’re stressed, moving your body consistently may help reduce  stress levels and improve mood.

A 6-week study of 185 university students found that participating 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.

Regular exercise has been shown to improve symptoms of common mental health conditions such as anxiety and depression .

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

2. Eat a balanced diet

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

A 2022 review of research suggests that people who follow a diet high in ultra-processed foods and added sugar are more likely to experience higher perceived stress levels.

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

Not eating enough nutrient-dense whole foods may increase your risk of deficiencies in nutrients essential for regulating stress and mood, such as magnesium and B vitamins.

Minimizing your intake of highly processed foods and beverages and eating more whole foods can help ensure your body is properly nourished. In turn, this may improve your resilience to stress. Whole food options can include:

• vegetables
• fruits
• beans
• fish
• nuts
• seeds

Journaling may help reduce stress and anxiety and provide a positive outlet for your thoughts and emotions.

A 2018 study noted that expressive writing or therapeutic writing can benefit people managing chronic health conditions, including but not limited to mental health conditions like depression.

They noted that regular journaling may be linked to a higher quality of life, more proactive self-care behaviors, and other healthful behaviors, such as taking prescribed medications.

You can also try a guided journal if you’d prefer more targeted, expressive writing.

Although stress is unavoidable, 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.