Stress is an inevitable part of life, but if it starts to occupy too much of your mental space, it can lead to physical and emotional distress. For that reason, it is important to find ways to reduce stress effectively.
Luckily, there are several activities that can help reduce stress and make you feel better. We will explore some of these activities in this article.
1. Exercise
Physical activity is the best way to reduce stress levels. Regular exercise helps to increase the body’s production of endorphins, which are chemicals in the brain that give us a feeling of euphoria—which directly counters the feeling of stress and anxiety. Exercise also helps relieve tension and can provide an opportunity to momentarily forget about stressors.
It also helps to ground you in the present moment, which can reduce cortisol production, a hormone that is linked to higher stress levels. All of these factors make exercise an ideal activity to reduce stress.
There is no one type of exercise that works best for managing stress. It is important to find what works for you, as everyone is different. Some people may find running, walking, yoga, or weight lifting lessens the intensity of their stress.
It is important to experiment with different forms of exercise and find what works for you.
2. Nature Walks or Hikes
Spending time outdoors can also help reduce stress levels. People often feel more relaxed after spending time in nature, and research agrees.
One study showed that spending just five hours outdoors in nature a month can significantly reduce levels of cortisol. Nature walks or hikes can also be a form of gentle exercise, so they’re an ideal way to do something active while also getting in closer touch with nature. Going for a nature walk or hike also gives you a change of scenery.
This is important because it can cause a break in the rumination process that can occur when we’re stressed. If you can get yourself away from whatever is causing the stress, it can provide much-needed emotional and mental space to allow you to think more objectively about the situation, thereby reducing your stress levels.
3. Time with Animals
Spending time with animals has been shown to help reduce stress levels. Walking a pet, such as a dog, can be especially helpful, as it is both physically active and gives you an opportunity to bond with an animal.
Studies show that spending time with animals causes physiological changes in the body that help to reduce stress levels and anxiety. This is because animals provide an uncomplicated and non-judgmental form of companionship, which can be soothing in times of distress. Animals also give us a sense of purpose, which can be beneficial in times of stress.
Taking the focus away from our problems and onto the needs of an animal can be a great way to reduce stress levels. Animals also have a calming, almost hypnotic effect on us, and this can be incredibly beneficial in times of heightened stress.
4. Socializing
Surrounding yourself with people you care about can be an excellent way to reduce stress. Socializing with family, friends, or close co-workers can be an invaluable tool in decreasing stress.
Positive social interaction helps us to reframe stressful situations, get a fresh and objective perspective, and gain clarity. It can also create a sense of reassurance, particularly if the people you’re talking to understand the situation and can offer encouragement or solutions. In addition, socializing is often associated with laughter.
Research shows that laughing along with others helps to reduce the levels of cortisol and epinephrine in our bodies, thus reducing stress levels. This is because the combination of physical and mental exercises involved in laughter helps to reinvigorate us, boosting our morale and helping us gain a different perspective on our worries.
5. Mindful Meditation
Mindful meditation is a practice of focusing on the present moment and accepting all thoughts, feelings, and sensations as they are. It teaches us to accept ourselves as we are and to master our own emotions, rather than letting stress and anxiety take over.
Studies show that mindfulness practice can significantly reduce stress levels. Mindfulness helps to reduce stress because it gives you the ability to recognize when your mind is becoming overwhelmed with stress or anxiety. This allows you to step back from the situation and observe it from an objective perspective.
Additionally, it helps to increase self-awareness and self-compassion, which is invaluable in times of stress.
6. Hobbies and Interests
Having hobby or interests can be a great way to reduce stress. It helps us to take a break from thoughts and worries and to immerse ourselves in something we enjoy.
Research shows that engaging in an activity that you enjoy will reduce stress by helping to distract you from stressors and creating an environment that stimulates creativity. This can help to give you a sense of satisfaction, achievement, and joy—all of which are incredibly powerful tools in reducing stress. Spending time doing what you enjoy can also provide a sense of accomplishment, which is particularly beneficial when you’re feeling overwhelmed.
Additionally, hobbies and interests provide a distraction from stress and can give you something to look forward to. The sense of anticipation and excitement associated with doing something you love can be invaluable in times of stress.
7. Journaling
Journaling can be a great activity to reduce stress. Writing or drawing can help to express your thoughts and feelings in a positive and constructive way that can help to reduce feelings of stress. Writing about what’s bothering you can help to release pent up emotions, lessen the intensity of your thoughts, and provide clarity.
It also gives you an opportunity to step back and reflect on your thoughts and feelings, and to come up with a plan of action to address them. Sometimes, journaling can even be cathartic.
Writing out your worries can help to externalize them, making them seem less overwhelming. It can also help to create a sense of clarity and understanding, which is invaluable when feeling overwhelmed by stress.
8. Doing Art
Art has a powerful ability to reduce stress and anxiety levels. Participating in creative activities can help to create a sense of calm and clarity.
Research also shows that engaging in creative activities helps to reduce cortisol levels, thereby reducing our feelings of stress and anxiety. Expressive art also provides an opportunity to express and process emotions, which can be invaluable in times of distress. It can help us to reframe negative thoughts and to come up with solutions.
It also provides a distraction from stress and a sense of accomplishment when you’re finished.
9. Listening to Music
Listening to music has been shown to reduce stress levels. Music activates certain areas of the brain that can have a calming effect.
Additionally, it can help to distract you from stressful thoughts and has a unique ability to evoke powerful emotions. With its soothing rhythms and melodies, listening to music can be incredibly beneficial in calming us down when feeling overwhelmed. You should listen to whatever music works best for you; different genres will have different effects.
Music with slower tempos, such as classical music, jazz, or folk, can be an effective way to reduce anxiety and create a sense of calm. If you’re feeling down, listening to music with higher energy, such as pop, rock, or dance, can help to motivate and uplift.
10. Taking a Relaxing Bath
Taking a warm bath can be an excellent way to relax and reduce stress levels. The warm water has a soothing effect on the body and can help to ease tension in the muscles, which can have a calming effect.
Additionally, a bath gives you time to unwind and can be a great way to escape stressors momentarily. Incorporating soothing smells into a bath can also enhance its calming effects. Aromatherapy oils, such as lavender or chamomile, can help to further relax the body and mind.
11. Massage
Getting a massage can be an ideal way to reduce tension in the body and mind. Massages help to relax tense muscles in the body, which can have a calming effect on the mind as well. Additionally, massage can increase the circulation of oxygen-rich blood throughout the body, which has been associated with lower stress levels.
Massage can also provide a sense of human connection and can help to create a feeling of safety and security. This can help relieve feelings of anxiety and leave you feeling more relaxed and at peace.
12. Practicing Deep Breathing
Deep breathing exercises can be a great way to relax and reduce stress levels. Taking deep breaths triggers the parasympathetic nervous system, which counteracts the fight-or-flight response, which is triggered when we experience stress. This helps to reduce the intensity of symptoms such as racing thoughts, fast heart rate, and shallow breathing.
It also helps to provide emotional and mental clarity, which can be invaluable in times of distress. Commonly practiced deep breathing exercise involve taking deep breaths and counting to four or five with each inhale and exhale.
This helps to slow down your breathing and to relax your body.
13. Practicing Gratitude
Practicing gratitude can be a powerful way to manage stress. Focusing on what you are grateful for can help to shift your attention away from stressors and to things that bring you joy.
It can help to create a sense of perspective and to highlight the positive aspects of your life, which is invaluable in times of stress. Gratitude exercises can also help to create a sense of connection and appreciation for yourself and the people and things around you. This can have a strong effect on reducing stress levels, as it emphasizes the importance of taking care of ourselves and reminds us of the comfort that relationships can provide.
Conclusion: Stress is an inevitable part of life, but it doesn’t need to control our lives. There are many activities, such as exercising, spending time with animals, and practicing gratitude, that can help to significantly reduce stress levels.
By taking a few moments each day to practice these activities, we can all start to lead lives that are calmer, more balanced, and more enjoyable.