From time to time, everyone experiences stress. It’s a natural reaction to situations where you feel threatened or anxious. Your body responds to stress by releasing hormones that raise your heart rate, change the way you breathe, and prepare your muscles to respond.
Low to moderate levels of stress can be positive, like when you need to meet a deadline at work or deliver a wedding toast. But chronic stress can take a toll on your health and affect your well-being. It causes everything from irritability and fatigue to anxiety, depression, headaches, and insomnia. And poorly managed stress can lead to an increased risk of heart disease and obesity.
Learning how to manage stress is an important part of taking care of yourself and maintaining good overall mental and physical health.
Take steps to manage your stress
If you feel like your stress is getting out of control, here are some healthy ways to restore calm to your life, change unhealthy behaviors, and protect your body from the effects of tension and anxiety.
Eat a healthy diet
When you’re under stress, rather than reaching for sugary or starchy comfort food, eat healthy meals that include a variety of fruits and vegetables, lean proteins, and high-fiber whole grains. Taking care of yourself is a great way to reduce stress.
Discover creative ways to add more fruits and veggies to your diet.
Find ways to stay active
Physical activity relieves stress and releases endorphins, your body’s natural mood-boosters. If you’re healthy enough to exercise, go for a walk, ride your bike, swim some laps, or practice yoga. Strength training is also an effective stress reliever. In fact, almost any activity helps, including gardening and housecleaning.
Get enough sleep
If stress keeps you up at night, or if you to have trouble falling asleep, take steps to quiet your mind before bed. Cut back on caffeine and alcohol at night, remove TVs and computers from your bedroom, and try to go to bed around the same time each night. Give your brain and body a chance to recharge.
Explore nine tips that can help you get the sleep you need.
Reduce stress-related drinking
People often cope with stress by drinking too much alcohol or engaging in other self-destructive behaviors. Having an extra glass of wine may seem to relieve stress, but abusing alcohol can create additional problems and increase your levels of stress.
In addition, drinking in excess during times of stress can have a number of physical consequences and lead to a long-term alcohol dependence.
Make a plan to quit smoking
Cigarette smoking causes many diseases, and nicotine is a stimulant that can add to your stress. Check with your health insurance plan to see if it offers resources to help you resist tobacco and nicotine cravings. Whether you chew tobacco or smoke cigarettes, it’s never too late to stop using tobacco.
Spend time with loved ones
You may want to isolate yourself when you’re stressed, but reaching out to family and friends is a healthier way to cope. Loved ones can provide support and offer a fresh perspective on what’s causing your stress. And socializing can help distract you from your problems.
Find out how to overcome social isolation and build healthy connections with others.
Laugh your stress away
Laughter is a great stress reliever. When you’re under pressure, watch a YouTube video or a favorite old comedy. Or read a funny book. From time to time, we all need to get together with friends and tell some jokes.
Count to ten to create calm
If someone or something is stressing you out, take a deep breath and count to ten before you react. Sometimes just giving yourself a short break can help put things into perspective. (Practicing deep breathing or other relaxation techniques helps, too.)
Take up meditation
Meditation is a simple practice that can reduce stress and help you relax. Find a form of meditation that works for you. After you learn the basics, you can meditate almost anywhere—even for just a few minutes—at work, on the bus, or while you wait at the dentist’s office.
Reduce screen time
For a lot of us, the 24-hour news cycle and social media add to our levels of stress. Take a break. Turn off the TV, set your phone down, and choose “me time” over screen time.
Find ways to reduce screen time so you can focus on life in the real world.
Set realistic goals
You do a lot of things really well, but no one succeeds 100 percent of the time. You don’t have to be perfect. Realize that you can’t do or control everything. Learn to say no and be willing to ask others for help with household responsibilities and other tasks on your to-do list.
Also, taking steps to reduce stress at work can improve your productivity and lead to greater job satisfaction.
Take time for yourself
Life gets hectic, so it’s important to make time for yourself. If you have vacation time, use it. You don’t necessarily have to go anywhere. Take a staycation and do simple things like reading, cooking, spending time on a hobby you enjoy, or just kicking back and listening to some music. Soon, you’ll forget about the things in life that cause stress.
Recognize when you may need more help
If you continue to feel overwhelmed after trying these stress relievers, or if you have trouble carrying out daily activities or performing at work or school, talk to a counselor, doctor, or faith leader. Together, you can identify the sources of your stress and learn new coping skills.