8 Stress Relievers To Consider Trying

Medically reviewed by Majesty Purvis, LCMHC
Updated October 18, 2024by BetterHelp Editorial Team

According to the World Health Organization, stress can be defined as “a state of worry or mental tension caused by a difficult situation.” It’s your body’s reaction to a potentially threatening stimulus that may require your action or attention. 

Stress is a natural occurrence for all living things, and your body has intricate response systems designed to manage stressors. However, serious mental and physical health challenges can occur when mental stress becomes chronic—or when the stress response is overused and the system becomes overloaded. Using research-backed methods for stress management, such as those outlined in this article, may help you manage stress more effectively in reorder to minimize its impact on your health. We’ve also highlighted information for individuals who would like to work with a mental health professional to reduce stress.

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Learn healthy ways to manage stress

Is mental stress unhealthy? 

Again, stress is a natural occurrence, and your sympathetic nervous system will naturally respond to it. This system is intended to help you defend yourself from harm by triggering the fight-or-flight response, which allows you to escape or fight back in a dangerous situation. It involves the automatic release of stress hormones which cause changes like an increased heart rate, muscle tension, and sweating. 

This response is designed to be short-term, only lasting until an immediate threat has been addressed. When it is engaged long-term, as with chronic stress, it may negatively affect health. Common sources of chronic stress include things like a demanding job, an overbooked schedule, ongoing conflict with a family member or partner, poverty, discrimination, and chronic pain.

There are many possible signs of stress, which can vary significantly from person to person. That said, some of the most common symptoms can include: 

  • Trouble sleeping or poor sleep quality

  • A fast heart rate 

  • Persistent fear and worry; heightened anxiety levels

  • Irritability

  • Trouble relaxing 

  • Difficulty concentrating

  • Appetite changes and digestive problems

  • Increased substance use to self-medicate

If you are struggling with substance use, contact the SAMHSA National Helpline at (800) 662-4357 to receive support and resources. Support is available 24/7.

Eight healthy ways to help relieve stress 

Having a healthy way(s) to manage stress—such as the stress relievers outlined below—may help adults defend themselves from experiencing more severe, long-term health complications of stress like high blood pressure, diabetes, heart attack, stroke, depression, and others. 

Plus, chronic stress can also interfere with daily life. When you experience high-stress levels, you might be more likely to become distracted, get sick, miss work, argue with a loved one, and experience other interpersonal difficulties. That's why adopting healthy coping strategies like the following can be so important, because they may help you manage mental stress and safeguard your physical, emotional, and psychological health.

  1. Practice mindfulness meditation

Mindfulness meditation is the practice of paying purposeful, nonjudgmental attention to thoughts, feelings, and bodily sensations that occur in the present moment. It has its roots in ancient Eastern Buddhist practices. Today, many people worldwide engage in this form of meditation regularly since modern research suggests that it may help decrease stress and improve well-being in other ways. 

One likely reason is that deep breathing, a common component of meditation practices, can help quell stress by inducing the body’s relaxation response. Over time, it may also help you become more aware of your feelings—such as when you’re experiencing stress—so you can take action to relax. Meditation can be done in groups, on your own, through meditation classes, or with guided audio tracks found for free online or in meditation apps.

  1. Listen to music 

Another method that may help relieve stress is listening to music you enjoy. Research suggests that listening to music has potential links to reduced anxiety symptoms, improved mood, and lower levels of the stress hormone cortisol. That's why finding the type of music that helps you relax can be a helpful strategy for lowering stress levels and even improving your ability to fall asleep.

  1. Try aromatherapy 

Aromatherapy is another natural method you can use to potentially reduce symptoms of stress by promoting relaxation. Some studies suggest that certain scents like lavender and eucalyptus may contain properties that could help with relaxation and stress relief. You might put a few drops into a diffuser or buy organic products like soaps and lotions that are made with certain oils.

Follow the directions with the essential oils you may purchase, and talk with your healthcare provider before using them. Note that some essential oils may not be safe to use around pets or small children. 

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  1. Practice yoga

Yoga is another strategy that can be associated with stress relief. It’s an ancient practice from India that has been traced to a sacred text known as Rig Veda, which is over 5,000 years old. It consists of postures or poses combined with meditation and breathing exercises. Yoga has many forms and styles, but they often include meditation and a focus on deep breathing, which can increase feelings of relaxation.

Some forms of yoga may be better for relaxation than others. For example, fast-moving yoga styles like Hatha or Vinyasa may provide other benefits that do not include reducing stress. That's why it may be helpful to look out for classes or videos based on slower-paced forms like restorative yoga if you're looking for stress relief. 

  1. Socialize

Spending time with friends or neighbors to participate in activities that bring you happiness, have stimulating conversations, or talk about the events of your life can be a stress reliever, too. A wealth of peer-reviewed studies suggest that perceived social support may help relieve stress, improve emotional well-being, and promote life satisfaction. 

  1. Exercise

Research also indicates a potential link between regular exercise and decreased stress levels. Just 20–30 minutes of aerobic exercise a few days a week may help promote feelings of calm and relieve stress. 

Walking or doing another form of exercise outdoors in particular may provide added benefits. For example, one study on university students found that spending just 10 minutes in nature helped them feel less stressed.

  1. Enjoy a cup of tea

Drinking a soothing cup of tea is a method of natural stress relief that has been practiced in many different cultures for thousands of years. Pausing to enjoy a hot beverage can be an opportunity to slow down, check in with yourself, and find a few moments of relaxation. Chamomile, peppermint, and lemon balm tea are a few popular options. Research on chamomile tea in particular suggests that this beverage may be better than a placebo or some other supplements at reducing anxiety symptoms, which can be associated with stress.&nbxp;
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Learn healthy ways to manage stress
  1. Try therapy 

If you’re experiencing symptoms of anxiety or stress that are interrupting your daily functioning, you might consider making an appointment with a therapist. They can support you in exploring stress-relief strategies, establishing a self-care plan, and reframing maladaptive thoughts that may be adding to your stress levels. 

Those who face barriers to making or attending traditional in-person appointments with a therapist due to cost, distance, scheduling, or stress might consider online therapy instead. Through a platform like BetterHelp, you can get matched with a licensed therapy provider and attend sessions from home or anywhere you have an internet connection. Research suggests that online therapy can be equally effective for treating certain mental health concerns as in-person therapy in many cases. 

Takeaway

Stress can be challenging to cope with, but you may experience adverse mental and physical health impacts if it’s not properly managed. Three things that may help you address symptoms of stress include meditation, exercise, and eating foods that include plenty of nutrients and whole grains. Meeting with a therapist could also be helpful, as they can support you in finding stress relievers that work for you.
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