Stress is part of life. Whether you’re going through a major change, worried about the future, dealing with uncertainty, or simply feel overwhelmed, stress is a natural reaction that helps your body adjust to challenges and new situations. Over time, however, chronic stress can affect your health. Finding fun ways to manage stress can improve your long-term mental well-being, lower your risk of disease, and help you live a happier, healthier life.
How stress affects your body
Your nervous system controls your heart rate and your body’s reaction to stress. In extreme cases, this process is vital as your natural fight-or-flight response can help you survive a life-threatening situation. While short-term stress prepares you to avoid danger or motivates you to work harder, long-term stress tends to wear you down.
Health issues linked to chronic stress include:
- Arthritis
- Fibromyalgia
- Irritable bowel syndrome
- High blood pressure
The good news is that adopting healthy lifestyle habits and engaging in fun activities can help you manage stress. Even if you’re busy, it’s possible to calm your body and brain in just a few minutes.
Effective strategies for relieving stress
1. Go outside and get some fresh air
When you’re under stress, heading outside for quick break is an easy way to rejuvenate your mind and body. Go for a short walk and let the change of scenery transport you into a different frame of mind. Bright sunlight will cheer you up, and you’ll also enjoy the mental health benefits of physical activity.
Being in nature boosts your body’s happy chemical, serotonin, and lowers your stress. In addition, taking slow, deep breaths helps increase your oxygen levels and reduces your blood pressure.
As you move, breathe in through your nose and imagine you’re inhaling peaceful, calm air. Hold your breath for a moment as your body relaxes. When you exhale, imagine you’re breathing out stress and tension. Stay in the present moment and pay attention to what you see, hear, smell, and feel.
Discover 7 relaxation techniques to reduce stress.
2. Make a home-cooked meal
Whether you’re a master chef or a kitchen novice, cooking is an effective stress reliever. To make sure you enjoy the experience, play some music, get the whole family involved, and take your time following the recipe at a leisurely pace.
Preparing food in the kitchen is an ideal way to engage your senses and focus on simple tasks that take your mind off other concerns. With a little practice, chopping vegetables and mixing ingredients allows you to enter a meditative state.
Try preparing a traditional dish or reimagining a family favorite with new ingredients. If you want to get creative, choose a vegetable at the grocery store you’ve never used before and look up ways to prepare it.
For dessert, treat yourself to a square of dark chocolate, which can help regulate levels of the stress hormone cortisol and calm your nerves.
3. Laugh your stress away
A good laugh lightens your mood and makes you feel a little less tense. It also causes you to breathe deeply, which engages your lungs, increases blood flow, and stimulates your brain to release feel-good hormones called endorphins.
Over the long term, laughter can boost your immune system by promoting positive thoughts that release short chains of amino acids that fight stress.
If you need help finding humorous content, pick up a comic book or search online for GIFs that make you laugh. Watch funny videos on YouTube, stream that comedy you’ve been meaning to watch, or read a funny book. Visit websites devoted to dad jokes, listen to humorous podcasts, or invite a friend to go to a local comedy club.
4. Get in touch with your creative side
Rediscover your inner child and let your imagination run wild. In addition to being fun, creative pursuits provide a mental distraction, reduce tension, and lower stress hormones. For example, mindful coloring for adults has a soothing, meditative effect.
The possibilities for creative expression are endless:
- Drawing or sketching
- Oil or watercolor painting
- Ballroom dancing
- Gardening
- Jewelry making
- Woodworking
- Restoring furniture
- Knitting, sewing, or crochet
- Guided imagery or visualization
- Model building
- Candle making
- Leatherworking
- Soapmaking
Playing a musical instrument also relieves stress. Anything that allows you to focus on an activity rather than on sources of stress is good for your mental well-being.
5. Listen to music
When you’re under stress, your body responds by increasing your heart rate and blood pressure. Listening to relaxing music soothes your mind and counteracts these natural reactions.
In addition to activating pleasure centers in the brain, music has the power to engage your emotions, decrease cortisol levels—the hormone associated with stress—and reduce anxiety, leading to a significant reduction in stress levels.
- Slow tempo music calms your mind and relaxes your muscles, allowing you to release stress.
- Fast music makes you feel alert and helps you concentrate.
- Upbeat music helps you feel more optimistic and adopt a positive outlook on life.
While other factors like diet and exercise help calm your body and mind, music is a quick, easy way to relieve the burden of stress.
Learn how to create your personalized stress-relief playlist.
6. Spend time with a friend
When you’re stressed out, it’s tempting to isolate yourself, but connecting with supportive people in your life is a healthier way to respond. Maintaining an active social network can help you build resilience during stressful situations.
Life is busy, so plan ahead and schedule regular outings with friends, family members, or coworkers. Get together for coffee or green tea, try a new restaurant, go for a bike ride, or take a meditation class at your local community center.
Physical touch also relieves stress, so don’t be shy about asking a loved one for a hug. Snuggling with a pet works too as it releases oxytocin, a hormone associated with higher levels of happiness and relaxation.
When to seek help for chronic stress
Making healthy lifestyle changes to reduce stress can help you experience more peace and calm in your life. That may mean reducing your screen time, learning time management skills, eating a healthy diet rich in fruits and vegetables, or making sure to get the sleep you need.
If stress becomes overwhelming or begins to interfere with daily activities, talk to your doctor or healthcare provider about steps you can take to feel better and more in control of your mental well-being.
Additional sources
Mayo Clinic, Stress relievers: Tips to tame stress
Dana-Farber Cancer Institute, How cooking can help relieve stress
