It can involve imagining yourself being in your "happy place"—maybe picturing yourself sitting on a beach, listening to the waves, smelling the ocean, and feeling the warm sand underneath you. Guided imagery can be done with a recording where you listen to someone walk you through a peaceful scene.

Or, once you know how to do it yourself, you can practice guided imagery on your own. Simply close your eyes for a minute and walk yourself through a peaceful scene. Think about all the sensory experiences you engage in and allow yourself to feel like you're really there.

After a few minutes, open your eyes and return to the present moment. Meditation brings short-term stress relief as well as lasting stress management benefits. There are many different forms of meditation to try—each one is unique and brings its own appeal. You might develop a mantra that you repeat in your mind as you take slow deep breaths.

Or, you might take a few minutes to practice mindfulness, which involves being in the moment. Simply pay attention to what you see, hear, taste, touch, and smell. When you're focused on the here-and-now, you won't be able to ruminate about something that already happened and you can't worry about something in the future.

Meditation and mindfulness take practice, but it can make a big difference in your overall stress level as it brings you back to the present.

Progressive muscle relaxation involves relaxing all the muscles in your body, group by group. To practice, you can start with a few deep breaths. Then, practice tightening and relaxing each muscle group, starting with your forehead and moving down to your toes.

With practice, you'll learn to recognize tension and tightness in your muscles and you'll be able to relax more easily. Each time you practice, however, you should experience a feeling of relaxation sweeping through your body. Just focusing on your breath or changing the way you breathe can make a big difference to your overall stress level.

Breathing techniques can calm your body and your brain in just a few minutes. The best news is that no one around you will know you're doing them.

So whether you're in a stressful meeting or you're sitting in a crowded theater, breathing exercises could be key to reducing your stress.

While there are many different breathing exercises, like karate breathing , a few simple ones include:. Exercise is a fantastic stress reliever that can work in minutes.

Taking a walk allows you to enjoy a change of scenery, which can get you into a different frame of mind, and brings the benefits of exercise as well.

So whether you just need to take a stroll around the office to get a break from a frustrating task or you decide to go for a long walk in the park after work, walking is a simple but effective way to rejuvenate your mind and body.

Physical touch can do a lot to relieve your stress. Hugging a loved one can be especially beneficial. When you hug someone, oxytocin also known as the "cuddle hormone" is released.

Oxytocin is associated with higher levels of happiness and lower levels of stress. Oxytocin also causes a reduction in blood pressure. It reduces the stress hormone norepinephrine and can produce a sense of relaxation. So don't be afraid to ask a loved one for a hug if you need it.

It's good for both of you and it can be one of the simplest forms of stress relief available. Aromatherapy has real benefits for stress relief—it can help you to feel energized, more relaxed, or more present in the moment. Emerging research suggests certain scents can alter brain wave activity and decrease stress hormones in the body.

So whether you enjoy candles, diffusers, or body products, consider incorporating some aromatherapy into your day. If you aren't into drawing or painting, consider coloring in a coloring book. Adult coloring books have risen in popularity, and for good reason—coloring can be a great stress reliever.

Research consistently shows that coloring can have a meditative effect. One study found that anxiety levels decline in people who were coloring complex geometric patterns, making it a perfect outlet for stress reduction. What can you do to calm mental stress over the long term?

Certain habits can promote resilience to stress and increase overall wellness. For example, those who exercise or meditate regularly tend to become less stressed in the face of a difficult challenge. So it's important to create a lifestyle that will help you ward off stress and deal with challenges in a healthy way.

A poor diet can bring greater reactivity toward stress. Emotional eating and reaching for high-fat, high-sugar foods can provide a temporary sense of relief that adds to your long-term stress. Refined carbs, like cookies and potato chips, can cause a spike in blood sugar.

When your blood sugar crashes, you might experience more stress and anxiety. Consuming a healthy diet can help you combat stress over the long haul.

Foods like eggs, avocado, and walnuts support mood regulation and energy balance. Some vitamins and supplements may have benefits for stress relief. What vitamins help with stress? A daily multivitamin may help address nutritional deficits and ensure you get the necessary vitamins and minerals to feel your best.

Other supplements that may help relieve stress include:. Leisure activities can be a wonderful way to relieve stress. Yet, many people feel as though their lives are too busy for hobbies, games, or extra fun.

But building time for leisure into your schedule could be key to helping you feel your best. And when you feel better, you'll perform better, which means leisure time may make your work time more efficient. Whether you find joy in caring for a garden or you like making quilts, hobbies and leisure are key to living your best life.

The way you talk to yourself matters. Harsh self-criticism, self-doubt, and catastrophic predictions aren't helpful. If you're constantly thinking things like, "I don't have time for this," and "I can't stand this," you'll stress yourself out.

It's important to learn to talk to yourself in a more realistic, compassionate manner. When you call yourself names or doubt your ability to succeed, reply with a kinder inner dialogue.

Positive self-talk can help you develop a healthier outlook. And an optimistic and compassionate conversation can help you manage your emotions and take positive action.

Yoga combines physical movement, meditation, light exercise, and controlled breathing—all of which provide excellent stress relief. And while you're likely to reap immediate benefits from a single yoga session, you're likely to receive long-term benefits if you incorporate it into your life in a consistent way.

Yoga offers a variety of physical, psychological, and spiritual benefits. To get started, you might take a class, enroll in an online program, or use an app to help you begin practicing. Gratitude helps you recognize all the things you have to be thankful for.

Whether you're grateful for a sunny day or thankful you arrived at work safely, think about all the good things you have in life. Gratitude also reminds you of all of the resources you have to cope with stress, which can be quite empowering. Studies also show grateful people enjoy better mental health, lower stress, and a better quality of life.

So whether you decide to make it a habit to identify what you're grateful for as you sit around the dinner table or you decide to write down three things you're grateful for in a gratitude journal every day, make gratitude a regular habit.

Stress increases the risks for chronic disease, to which the body is already more vulnerable after a lifetime of wear and tear and perhaps unhealthy habits, such as a poor diet or not exercising.

When you sense a threat or danger, your body rises to the challenge by releasing stress hormones, tightening your muscles, making your blood pressure rise and your heart and lungs work harder, and releasing a surge of fat and sugar to give you energy.

When danger subsides, your body goes back to normal operations. If you get stressed out frequently, however, the stress response can become constant and cause ongoing harm, including chronic inflammation — the persistent activation of the immune system, which sharply raises the risks for many diseases such as dementia, heart disease, and stroke.

The best way to cope with stress is by getting at least seven hours of sleep per day, eating a predominantly plant-based diet, exercising regularly, meditating, and staying socially connected. Shalu Ramchandani, an integrative medicine specialist at the Harvard-affiliated Benson-Henry Institute for Mind Body Medicine at Massachusetts General Hospital.

Try any of these tips for on-the-spot relief. Do a relaxation exercise. The relaxation response — the opposite of the stress response — was defined by Harvard Medical School professor Herbert Benson.

It slows your breathing, reduces your heart rate, and lowers your stress hormones. To elicit this state, Dr. Ramchandani recommends a basic breathing exercise, such as taking 10 very slow breaths in and out.

Or try an imagery exercise: "Imagine being in your favorite vacation place, maybe the beach or in nature," Dr. Ramchandani suggests. Hold this image for a few minutes and notice the relaxing effect. Stretch your muscles.

Your muscles tense up under stress. Relieve that tension by stretching. Repeat three times," Dr. Ramchandani says. Take a mindfulness break.

Being mindful helps elicit the relaxation response by bringing you to the present moment; it can break a cycle of stressful thoughts. Ramchandani says, "Or it could be taking a mindful shower or a leisurely and mindful walk through nature.

Take a brisk walk. Getting minutes per week of moderate-intensity exercise, such as brisk walking, is important for all aspects of health, including stress management. If arthritis or another condition make walking difficult, ask your doctor about other aerobic exercises you may be able to do.

Use laughter. William Fry, and may provide a source of healing. It reduces stress hormones and becomes an expression of joy, optimism, and hope," Dr. Reduce loud noise in your environment. Ramchandani notes. We all face stressful situations throughout our lives, ranging from minor annoyances like traffic jams to more serious worries, such as a loved one's grave illness.

No matter what the cause, stress floods your body with hormones. Your heart pounds, your breathing speeds up, and your muscles tense. This so-called "stress response" is a normal reaction to threatening situations honed in our prehistory to help us survive threats like an animal attack or a flood.

Today, we rarely face these physical dangers, but challenging situations in daily life can set off the stress response. We can't avoid all sources of stress in our lives, nor would we want to.

But we can develop healthier ways of responding to them. One way is to invoke the "relaxation response," through a technique first developed in the s at Harvard Medical School by cardiologist Dr. Herbert Benson, editor of the Harvard Medical School Special Health Report Stress Management: Approaches for preventing and reducing stress.

The relaxation response is the opposite of the stress response. It's a state of profound rest that can be elicited in many ways. With regular practice, you create a well of calm to dip into as the need arises.

Following are six relaxation techniques that can help you evoke the relaxation response and reduce stress. Breath focus.

As such, a deficiency in one or more nutrients may affect your mental health and ability to cope with stress. Supplementing with magnesium has been shown to improve stress in chronically stressed people. Other supplements, including Rhodiola, ashwagandha, B vitamins, and L-theanine, may also help reduce stress, though more research is needed to understand their potential benefits better.

However, dietary supplements may not be appropriate or safe for everyone. 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. Read this article in Spanish. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY.

Stress is a natural and normal part of life, but sometimes you just need to relax. We've compiled a list of the top 10 ways to relieve stress. People seek help from professional psychologists for many different challenges. Find out more about these issues, from death to stress to family and….

Social anxiety can creep up at work, on dates, at parties, and more. Here are just a few ways to get it under control in your daily life. Meditation is the process of redirecting your thoughts to calm your mind.

It may also improve your overall quality of life. This is what the research…. Yoga combines breathing exercises, meditation, and poses that are proven to benefit mental and physical health. This article lists 16 evidence-based….

Research is limited, but there may be a connection between stress and a positive ANA result. Diurnal cortisol tests measure your cortisol levels at various points from the time you wake up until the time you go to bed. Many things in life can cause you to have an acute stress reaction, but sometimes these stressors become chronic and can cause serious side effects.

A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 16 Simple Ways to Relieve Stress. Medically reviewed by Francis Kuehnle, MSN, RN-BC — By Jillian Kubala, MS, RD and Kerri-Ann Jennings, MS, RD — Updated on July 12, Was this helpful?

Share on Pinterest. Get more physical activity. Eat a balanced diet. Minimize phone use and screen time. Practice self-care. Try journaling. Reduce your caffeine intake. Spend time with friends and family. Create boundaries and learn to say no. Avoid procrastination.

Take a yoga class. Mindful moves: minute yoga flow for anxiety. Practice mindfulness. Spend time in nature. Practice deep breathing.

Spend time with a pet. Consider supplements. The bottom line. How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. Changing a difficult situation isn't always possible.

Try to concentrate on the things you do have control over. For example, if your company is making redundancies, you could focus on the things that you can control, such as looking for a new job.

In this audio guide, a doctor explains what you can do to give yourself the best chance of a good night's sleep. Page last reviewed: 9 September Next review due: 9 September Home Mental health Self-help Guides, tools and activities Back to Guides, tools and activities.

What you can do to address stress Try these 10 stress-busting suggestions: Be active Exercise won't make your stress disappear, but it can reduce some of the emotional intensity that you're feeling, clearing your thoughts and letting you deal with your problems more calmly. Get started with exercise Take control If you think you cannot do anything about your problem, your stress can get worse.

Connect with people A good support network of colleagues, friends and family can ease your work troubles and help you see things in a different way.

The activities we do with friends can help us relax and relieve stress. Have some "me time" Many of us work long hours, meaning we often don't spend enough time doing things we really enjoy.

It's important to take some time for socialising, relaxation or exercise. Challenge yourself Setting yourself goals and challenges, whether at work or outside, such as learning a new language or a new sport, can help build confidence.

It can also make you want to do things and be active. Avoid unhealthy habits Don't rely on alcohol, smoking and caffeine as your ways of coping. It's best to tackle the cause of your stress. An investigation into the stress-relieving and pharmacological actions of an ashwagandha Withania somnifera extract: A randomized, double-blind, placebo-controlled study.

Medicine Baltimore. Baba Y, Inagaki S, Nakagawa S, Kaneko T, Kobayashi M, Takihara T. Effects of l-theanine on cognitive function in middle-aged and older subjects: A randomized placebo-controlled study.

J Med Food. Young LM, Pipingas A, White DJ, Gauci S, Scholey A. A systematic review and meta-analysis of B vitamin supplementation on depressive symptoms, anxiety, and stress: Effects on healthy and 'at-risk' individuals. Qian XL, Yarnal CM, Almeida DM. Does leisure time moderate or mediate the effect of daily stress on positive affect?

An examination using eight-day diary data. J Leis Res. Francis AL, Beemer RC. How does yoga reduce stress? Embodied cognition and emotion highlight the influence of the musculoskeletal system. Complement Ther Med. Wunsch K, Wurst R, Von dawans B, Strahler J, Kasten N, Fuchs R.

Habitual and acute exercise effects on salivary biomarkers in response to psychosocial stress. Armstrong K, Dixon S, May S, Patricolo GE. Anxiety reduction in patients undergoing cardiac catheterization following massage and guided imagery.

Complementary Therapies in Clinical Practice. Lee M-K, Lim S, Song J-A, Kim M-E, Hur M-H. The effects of aromatherapy essential oil inhalation on stress, sleep quality and immunity in healthy adults: Randomized controlled trial.

European Journal of Integrative Medicine. Light KC, Grewen KM, Amico JA. More frequent partner hugs and higher oxytocin levels are linked to lower blood pressure and heart rate in premenopausal women. Biological Psychology.

Nakata A, Takahashi M, Irie M, Ray T, Swanson NG. Job Satisfaction, Common Cold, and Sickness Absence among White-collar Employees: A Cross-sectional Survey. Industrial Health , September Wilson C. Neurons linking breathing and stress found. New Scientist. By Elizabeth Scott, PhD Elizabeth Scott, PhD is an author, workshop leader, educator, and award-winning blogger on stress management, positive psychology, relationships, and emotional wellbeing.

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Management Techniques. How Stress Impacts Your Health Guide How Stress Impacts Your Health Guide. Overview Signs of Burnout Stress and Weight Gain Stress Reduction Tips Self-Care Practices Mindful Living. By Elizabeth Scott, PhD is an author, workshop leader, educator, and award-winning blogger on stress management, positive psychology, relationships, and emotional wellbeing.

Elizabeth Scott, PhD. Learn about our editorial process. Learn more. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research.

Content is reviewed before publication and upon substantial updates. Medically reviewed by Rachel Goldman, PhD, FTOS. Learn about our Medical Review Board. Table of Contents View All. Table of Contents. Short-Term Strategies. Long-Term Strategies. Problem-Focused Coping. Next in How Stress Impacts Your Health Guide.

Trending Videos. The best short-term strategies: Can be performed anywhere Take very little practice to master Are free Provide immediate relief. Funny Quotes About Stress.

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Once you know what the stress response feels like, you can try to do a relaxation technique as soon as you start to feel stress symptoms. This can prevent stress from getting out of control and lowering your quality of life.

Remember that relaxation techniques are skills. As with any skill, your ability to relax improves with practice. Be patient with yourself. Don't let your effort to try relaxation techniques become yet another stressor. If one relaxation technique doesn't work for you, try another one.

If none of your efforts at lessening your stress seems to work, talk to your healthcare professional about other options. Also, remember that some people, especially those with serious mental health issues and a history of abuse or trauma, may have feelings of emotional discomfort during some relaxation techniques.

Although this is rare, if you have emotional discomfort during relaxation techniques, stop what you're doing. Talk to your healthcare professional or a mental health professional.

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National Center for Complementary and Integrative Health. Accessed Dec. Relaxation techniques for health. Pizzorno JE, et al. Stress management. In: Textbook of Natural Medicine. Elsevier; Seaward BL.

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Try any of these tips for on-the-spot relief. Do a relaxation exercise. The relaxation response — the opposite of the stress response — was defined by Harvard Medical School professor Herbert Benson.

It slows your breathing, reduces your heart rate, and lowers your stress hormones. To elicit this state, Dr. Ramchandani recommends a basic breathing exercise, such as taking 10 very slow breaths in and out. Or try an imagery exercise: "Imagine being in your favorite vacation place, maybe the beach or in nature," Dr.

Ramchandani suggests. Hold this image for a few minutes and notice the relaxing effect. Stretch your muscles. Your muscles tense up under stress. Relieve that tension by stretching. Repeat three times," Dr. Ramchandani says.

Take a mindfulness break. Being mindful helps elicit the relaxation response by bringing you to the present moment; it can break a cycle of stressful thoughts. Ramchandani says, "Or it could be taking a mindful shower or a leisurely and mindful walk through nature.

Take a brisk walk. Getting minutes per week of moderate-intensity exercise, such as brisk walking, is important for all aspects of health, including stress management.

If arthritis or another condition make walking difficult, ask your doctor about other aerobic exercises you may be able to do. Use laughter. William Fry, and may provide a source of healing. It reduces stress hormones and becomes an expression of joy, optimism, and hope," Dr. Reduce loud noise in your environment.

Ramchandani notes. If loud noise is unavoidable — perhaps because it comes from neighbors, traffic, or someone in your home or office — try wearing earplugs or noise-canceling headphones.

Play soothing music. Unlike loud noise, pleasing music can help elicit the relaxation response. Counter negative thoughts. Positive thoughts help boost positive emotions. Use positive self-talk. If you give yourself praise and support, it helps reduce stress. Words to use: "You can do this.

Reach out for help. Relieving a burden — either physical or mental — will help reduce stress. Heidi Godman , Executive Editor, Harvard Health Letter. As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles.

No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

While some stress is inevitable, when your body repeatedly encounters a set of physiological changes dubbed the stress response, trouble can brew. Stress may contribute to or exacerbate various health problems. This Special Health Report, Stress Management: Enhance your well-being by reducing stress and building resilience , can help you identify your stress warning signs and learn how to better manage stressful situations.

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