Stress Relievers For Adults: Tips For Managing Daily Stress

We all experience stress from time to time. According to the American Psychological Association’s 2023 Stress in America report, the average stress level for US adults is a five on a scale of one (“little to no stress”) to 10 (“a great deal of stress”), with 24% reporting their average level at eight or above. These numbers are concerning not only because chronic stress can impact the quality of day-to-day life, but because it can lead to significant long-term health problems if not properly managed. In order to care for your mental and physical well-being, finding ways to reduce and manage stress can be crucial. We’ll cover some of these here.

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Understanding stress and the importance of finding stress relievers

Stress is the body's way of responding to a demand or challenge. When faced with a stressor, the body automatically releases hormones that prepare us to react—increasing our heart rate, tightening our muscles, and otherwise getting us ready to run or fight. This response can be helpful in short bursts but can become problematic if it’s activated continually over long periods. 

Stress can have many potential warning signs and effects, which can vary widely from person to person. Recognizing the signs and influence of stress on your life can offer valuable insights. Understanding its effects on your physical and mental health can also inspire you to find stress relief techniques that suit your specific needs.

Practical stress relievers

Of course, it’s not always possible to eliminate certain sources of stress, but reducing stress wherever possible is typically the first recommended strategy. Delegating, asking for help, holding yourself to reasonable standards, and taking breaks are a few ways that might help you reduce stress in certain instances. 

If the stress is unavoidable or has already affected you, the following practical tips may help you regain a sense of calm in the moment:

• Deep breathing exercises. One simple, research-backed way that may help you reduce feelings of stress is deep breathing. Taking a few slow, deep breaths can calm both your mind and body by helping bring you back to baseline after experiencing the fight-or-flight response. This technique can be applied anywhere and any time, which makes it a convenient tool for stress relief.
• Physical activity. Physical activity can be another healthy way to reduce stress. Exercise releases endorphins, the body's natural mood boosters. Whether you take a brisk walk or work out at the gym, exercise might make you feel more clear-headed.
• Mindfulness. Mindfulness involves an attentive focus on the present moment without passing judgment. Research suggests that it may help reduce activity in the amygdala, the part of the brain responsible for the stress response. You can try following along with a mindfulness meditation track online, taking a mindful walk where you focus on your surroundings and your movement, or simply tuning into your breath.

Building healthy habits to improve stress resilience and manage anxiety

Adopting healthy habits may help you build resilience to stress, manage anxiety, and reduce your risk of long-term health problems. 

Some examples of healthy habits to manage stress and anxiety include:

• Eating nutritious foods often. Balanced eating habits play a role in managing stress. Eating nutritious foods as often as possible can help regulate your mood and energy levels and support overall health.
• Getting adequate sleep. Proper sleep may help you manage stress more effectively. Creating a regular sleep schedule and a relaxing bedtime routine may help improve sleep quality so you can wake up feeling more rested, energized, and ready to face the stressors of the day.
• Hydrating. Even mild dehydration can increase stress levels and affect your mood and ability to cope. Drinking adequate water throughout the day may help you stay focused and calm.

Managing unhealthy habits to reduce stress

Certain habits may make you more reactive and less resilient to stress, so limiting or avoiding these behaviors may be helpful.

• Avoiding substance use. Relying on substances like alcohol or drugs to cope with stress can be harmful. Frequent use or misuse can lead to dependency, which can escalate into a clinical substance use disorder.
• Limiting caffeine intake. Consuming too much caffeine can increase anxiety and interfere with sleep, which can increase stress levels. Opting for herbal teas or water can be a better choice if you're looking to reduce stress.
• Managing screen time. Excessive screen time—especially on social media—can contribute to stress. Limiting this time and taking regular, significant breaks from digital devices may reduce mental stress and improve mood. 

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.

Relaxation techniques for stressful situations and long-term stress management

Integrating relaxation practices into your everyday activities could help you manage stress both in the moment and over the long term.

Some examples of relaxation techniques for stress relief include: 

• Progressive muscle relaxation. Progressive muscle relaxation involves briefly tensing and then relaxing various muscle groups in the body. This technique can help release physical tension and promote relaxation. Plus, practicing this method regularly can help you become more aware of your body's stress signals so you can manage them more effectively.
• Visualization.Visualization is a technique that involves imagining a peaceful scene or setting. This method can help you relax and reduce stress by diverting your focus away from stressors and bringing your heart rate down. 
• Aromatherapy. Aromatherapy uses essential oils to promote relaxation and well-being. Known for their soothing properties, scents like lavender, chamomile, and eucalyptus in a diffuser can be beneficial for stress and anxiety relief. 

Time management for stress reduction 

Effective time management can help reduce stress related to work and personal tasks so you can cultivate a more balanced life. By organizing your time and prioritizing tasks, you might feel more in control and less overwhelmed.

Consider time and stress management strategies like:

• Prioritizing tasks. Creating a daily to-do list and prioritizing tasks can help you manage your time more effectively. Focus on completing the most important tasks first and break larger ones into smaller, more manageable steps to help prevent yourself from feeling overwhelmed.
• Setting boundaries. Setting boundaries may also support you in better managing stress. This can look like saying no to demands on your time and energy that you can’t accommodate or turning off work notifications on your phone after hours for better work-life balance.
• Taking breaks. Taking regular breaks throughout the day may help reduce stress and improve focus so you can get a mental reset and prevent burnout. 

Creating a calming environment to reduce stress

Your environment can impact your mood and stress levels. Creating a calming and organized space using strategies like the following may help you feel more relaxed and in control:

• Decluttering. A cluttered space can contribute to feelings of stress and overwhelm. Taking time to declutter and organize your living and working spaces may help reduce mental stress and improve your focus.
• Designating a personal space. Having a designated personal space where you can relax and unwind can help with stress relief. This space can be an uncluttered corner of your home, a garden, a particular bench at a nearby park, or any area where you feel comfortable and at ease. Spending time in your personal space can provide a mental break and help you recharge.
• Incorporating natural elements. Incorporating natural elements into your living or working environments might help promote relaxation. Adding plants and letting in natural light can create a more soothing atmosphere. 

Engaging in hobbies to mitigate and relieve stress

Pursuing hobbies and interests can be an effective way to relieve stress and improve well-being, potentially also offering a sense of accomplishment and relaxation.

Some examples of hobbies that can be stress relievers include:

• Finding creative outlets. Engaging in creative activities like painting, writing, or crafting can help reduce stress and promote relaxation by offering an opportunity to express yourself and focus on something enjoyable.
• Participating in outdoor activities. Spending time outdoors can be a natural stress reliever. Activities such as hiking, gardening, or simply walking in the park may help you relax and improve your mood. 
• Learning new skills. Learning a new skill or hobby can be a rewarding and stress-relieving experience. Whether it's cooking, playing an instrument, or learning a new language, acquiring new skills can enhance your confidence and provide a sense of fulfillment.

Social connectedness for reducing stress

Research suggests that having social support may correlate with stress resilience. A strong support system can make it easier to navigate challenging times and provide a sense of belonging. If you’re looking to build up your social life, you might focus on incorporating more social activities into your routine.

Some examples of social activities to reduce stress and improve mental health include:

• Spending time with family and friends. Spending time with loved ones can be a powerful stress reliever. Sharing your thoughts and feelings with a trusted family member or friend can help you feel supported and understood, and engaging in enjoyable activities with others can also provide a distraction from stressors.
• Volunteering. Research suggests that volunteering or other ways of helping others can act as a buffer for daily stress. Engaging in volunteer work for a cause that matters to you can offer a rewarding sense of purpose and satisfaction, and it can also lead to meaningful social connections with like-minded people.
• Joining clubs or groups. Joining a club or group related to your interests is another way to build social connections, which may help reduce stress. Whether it's a book club, sports team, or hobby group, these types of communities can provide an opportunity to meet new people and engage in enjoyable activities together.

Seeking professional support for stress relief

If stress starts to feel unmanageable, it may be time to seek help. Some people find support groups to be useful in managing certain types of stress. For example, you might be able to find groups for work burnout, family conflict, or health concerns. Members can offer a sense of understanding and support to each other.

For more personalized support in managing stress, you might consider meeting with a therapist individually. They can help you develop self-awareness, act as a listening ear, and support you in cultivating healthy coping mechanisms and stress-management strategies. Online therapy in particular may be especially beneficial for those who are living with high stress levels. 

Advantages of online therapy for stress relief

For one, the affordability of online therapy allows more individuals to seek help without added financial pressure, since virtual sessions are typically more affordable than traditional in-office appointments. In addition, the more flexible scheduling options and the ability to join sessions from home instead of commuting can help individuals fit therapy appointments into their busy calendars more easily.

Emerging research suggests the efficacy of online therapy in treating various mental health concerns. Studies indicate that internet-based digital psychotherapy may effectively reduce symptoms of depression, stress, anxiety, worry, and emotional fatigue in many cases, making online therapy a viable preventive and support service in many cases.