How To Reduce Stress And Anxiety For Better Mental Health
Occasionally, experiencing stress and anxiety can be normal. If you’re not showing signs of a diagnosable anxiety disorder or another mental health disorder—for which meeting with a mental health professional is recommended—there are techniques you can try to manage these feelings in your daily life. Even if you are living with a diagnosed anxiety disorder, the 10 techniques below may be helpful to your emotional well-being in conjunction with professional support.
Benefits of physical activity and other stress-management techniques in having high blood pressure and other long-term illnesses
These and other stress-management techniques may help improve your daily functioning. They may also help you decrease the risk of long-term potential consequences of chronic stress, such as heart disease, high blood pressure, and depression. So, if you're wondering how to lower stress levels and cope with the stress that inevitably occurs in life, check out the 10 steps we’ve outlined here.
How to reduce stress and anxiety: 10 best techniques for better mental health
If you're wondering how to lower stress levels and cope with the stress that inevitably occurs in life, consider the following ten ideas.
1. Plan ahead when possible
Situations that incite the stress response are often repetitive. If you’ve noticed some of these in your life, implementing plans or techniques that may help you better manage them when they arise may be helpful.
For instance, if you frequently feel stressed by housework piling up, design a system where you do one or two small chores each day. If you live with a partner, family member, or roommate, you could also discuss the division of chores with them or ask for help in certain areas. As a result, you may be able to prevent some of the stress and overwhelm that often comes from this predictable source.
2. Tweak your morning routine by doing a physical activity to benefit your mental health
A positive morning routine can set the mood for the entire day. In addition, routines can be powerful planning tools that may reduce stress and anxiety and improve your well-being overall. What your routine consists of depends on your needs and your lifestyle. Below are components to consider that may improve health and help you manage stress and the way stress affects you:
- Eating a nutritious breakfast
- Opting for tea or juice instead of coffee, as caffeine may exacerbate anxiety
- Stretching
- Journaling
- Taking a walk
- Meditating
Focusing on adding healthy habits and avoiding or limiting unhealthy habits in your routines can be helpful.
3. Aim for high-quality sleep to lower blood pressure
On your journey to learning how to relieve stress, evaluate your sleeping habits. Not getting enough sleep could be contributing to your stress levels. Feeling tired or low energy could exacerbate stress as well. If you’re not getting the recommended seven to nine hours of sleep each night, you might add sleep hygiene practices to your routine. The following practices may help you fall asleep faster and get better-quality rest:
- Going to sleep and waking up at roughly the same time each day
- Engaging in a regular exercise routine during the day
- Avoiding screen use before bed
- Avoiding caffeine and alcohol in the evenings
- Sleeping in a quiet, dark, cool space
- Trying progressive muscle relaxation techniques to help release any muscle tension before sleep
4. Explore supplements
Some people find taking supplements helpful as a form of integrative health to decrease stress. For instance, melatonin could help you fall asleep, which may promote better rest and some stress relief. Research also suggests that taking a B-complex vitamin may improve mood and decrease the impact of the body’s stress response.
Supplements can have side effects and interactions with other medications; they’re not right for everyone. Be sure to speak with your doctor before starting or stopping any type of medication or supplement.
Always consult your doctor
The BetterHelp platform is not intended to provide any information regarding which medication or medical treatment may be appropriate for you. The content provides generalized information that is not specific to one individual. Do not take any action without consulting a qualified medical professional.
5. Designate some "me time"
While social support is considered to be important for overall health and well-being, regularly spending time alone to recharge can also be beneficial. Doing so can give you a chance to process your experiences, check in with yourself emotionally and physically, and stimulate the relaxation response without any demands on your time or attention.
You might do this for half an hour before bed each night, for an afternoon each week, or whatever may work for your needs and your schedule. You could sit on a park bench and reflect or journal, take a warm bath, read a book, go for a walk, or try another activity to be more relaxed and connected with yourself.
6. Lean on your support system
When you’re feeling anxious, reaching out to a friend or family member could help you find some stress relief. Whether you vent about your stressors or talk about another topic to take your mind off your troubles, you might find that your mood is improved by the end of the conversation. In addition, research suggests that having strong social connections may increase stress resilience.
Another option to consider is joining a support group. This way, you can be surrounded by people who have experience with the specific stressors you’re facing and understand what you're going through. For example, peers in support groups can offer you understanding and compassion if you're feeling stressed by parenting demands, physical symptoms of chronic pain, or while caring for an elderly relative.
7. Listen to music for relaxation
If you’re experiencing high stress levels, don’t underestimate the power of music to help you shift your mood and relax. Research suggests that listening to music can qualify as a “recovery activity” after a stressful period. The type of music may matter less than the way it makes you feel. In addition, listening to songs you enjoy could have a positive effect. If you’re in the mood, you could also dance to the music to get the added mood-boosting benefit of the release of endorphins and the decrease of stress hormones that can come from physical activity.
8. Take a break
While reducing or eliminating a certain stressor may not be possible, stepping away or taking a break from stressful situations sometimes is. Taking a day or an afternoon off work, finding a babysitter or family member to cover childcare for an evening, getting a massage, or sitting in a hot tub for some relief from the stress of chronic pain are a few examples. Doing something to pause or change up a stressful routine—even in a small way—could help you find some relief and increase your resilience.
9. Practice mindfulness meditation
Meditation is an ancient spiritual practice that originated in Asia and has since been adopted by many people worldwide due to its many potential health benefits. For instance, a recent study suggests that daily meditation can be as helpful as a common anxiety medication in reducing symptoms of anxiety. Meditation may also improve sleep, lower blood pressure, and produce other possible benefits.
There are many different ways to practice this complementary and integrative health technique, so exploring apps and videos online may help you find one that works for you. You could start with a practice of closing your eyes, engaging in deep breathing, becoming aware of your body, and watching your thoughts in a nonjudgmental manner for a few minutes.
10. Attend mental health therapy sessions
If you’re looking for additional support with managing feelings of stress and anxiety, reaching out to a mental health professional like a therapist may be helpful. They can help you identify your core stressors, reframe negative thoughts that may be contributing to your stress, get tips on how to avoid unhealthy habits and find effective ways to manage distress and anxiety. If you suspect you may be experiencing symptoms of any anxiety disorders, they can help you address these as well. In general, you can attend therapy sessions in person or online. If you’re experiencing a lot of stress and anxiety, you may find it easier and more convenient to connect with a therapist virtually from the comfort of your home.
Consider online therapy
An online therapy platform like BetterHelp can match you with a licensed mental health professional and empower you to get the help you deserve from any location where you have an internet connection. In addition, online therapy may be more cost-effective.
Effectiveness of online therapy
Research suggests that online therapy for anxiety can typically create “equivalent overall effects” to in-person therapy for anxiety.
Takeaway
Wondering how to reduce stress and anxiety? There are many different strategies you can try that may bring some relief. Listening to music, meditating, designating time for self-care, and getting plenty of sleep are a few examples. If you find that you want more personalized insight and guidance, you may benefit from meeting with a therapist online or in person.
Can mindfulness meditation and other relaxation techniques reduce stress related to anxiety and depression?
Mindfulness meditation and cognitive behavioral therapy (CBT) can be effective methods to manage symptoms. Exercise is another proven way to ease symptoms. Other relaxation techniques, such as deep breathing, yoga, or progressive muscle relaxation, may also help relieve stress related to anxiety and depression. According to the National Center for Complementary and Integrative Health, mindfulness may change activity in areas of the brain involved in emotion regulation, helping explain how stress affects mood and overall health. For ongoing or chronic symptoms, it may be beneficial to consult a healthcare professional for a tailored treatment plan and stress management tips that keep you in a lasting state of peace and positive focus.
Can deep breathing exercises help minimize anxiety symptoms?
Deep breathing techniques and grounding exercises can calm symptoms. Additionally, taking medication as prescribed by a healthcare provider can provide relief. Pairing breathwork with yoga, playing music softly, or listening to nature sounds can boost your sense of calm and help control thoughts. Eating a healthy diet rich in vitamins and whole grains, getting enough sleep, and avoiding unhealthy habits like alcohol and smoking support energy levels and reduce sleep problems. Avoid unhealthy habits whenever possible to support these changes.
What are five coping skills to decrease anxiety?
Dealing with symptoms can involve a variety of methods. Five coping skills include progressive muscle relaxation to stop anxiety, writing down thoughts for reflection, placing hands or face in cold water to shock the nervous system, speaking to a family member or friend for support, and using guided imagery to divert focus. Another effective example is setting a timer to break down important tasks, helping you stay in control and less likely to feel overwhelmed. A fact sheet from the National Institute of Mental Health notes that activities like light yoga or calming music can boost your sense of peace and offer quick stress relief. When practiced often, these habits may help you cope in a more positive way and reduce stress levels in the long term.
What are ways to calm someone during a panic attack?
If someone is experiencing a panic attack, you can first ask them what they need; for example, you may want to encourage them to talk to a trusted friend or family member. Reassure them that the surge of fear or even anger they may feel will pass and won't cause physical harm. You might help them find a quiet space with fresh air and encourage them to exhale slowly through the mouth. Ask them to focus on their breathing and remind them that they’re experiencing a panic attack and their life is not in danger. Physical touch, like a hand on their shoulder, can have a calming effect if they’re comfortable with it. After the episode, you may want to gently encourage them to avoid unhealthy habits, like alcohol or smoking, and try a calming routine instead. Choosing a healthier form of self-care can help reduce future episodes.
When should you seek help for symptoms of anxiety from a health professional?
If symptoms lead to excessive worry, interfere with daily activities, cause you to lie awake all night, or coexist with other mental health conditions like depression, consult a healthcare professional. Protecting your emotional well-being is a compelling reason to seek help. The National Center for Complementary and Integrative Health notes that ongoing anxiety affecting sleep or appetite may require professional care. This is particularly important if you think you have panic attacks, as that might mean you have a panic disorder.
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