Stress Relief: Activities, Exercises, & Tips

It is important to find the tools that work for you as stress can have a multitude of negative consequences including increased risk of cardiovascular disease, insomnia, and ulcers (Quick et al., 1987).

Relieving your stress is an essential part of maintaining physical and psychological health. One example is mindfulness-based stress reduction which is a formal training that people can learn to obtain stress relief. This method is an effective way to manage a broad range of chronic disorders and conditions (Grossman et al., 2004). This article will present other stress relief techniques and activities such as breathing exercises and meditation which can also help reduce stress. If you don’t have tools to relieve stress right now, consider trying some of the activities in this article, even if they are brand new to you. You might be surprised at what works.
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Stress relief is when the feeling of stress lessens or goes away altogether. Sometimes this happens naturally if the source of your stress is suddenly not a problem anymore. However, stress relief is often a responsibility that falls on you since people and situations are mostly out of your control. The one thing you do have control over is how you respond to these situations. Learning tips, tools, and techniques that instill a feeling of calm inside of you can help mitigate stressful circumstances. Try the activities and other suggestions in this article and build your stress relief toolbox—a collection of strategies that you can pull out the next time you feel overwhelmed. 

Stress looks different for everyone and people handle it very differently. Some people are naturally very good at handling their stress while others may struggle. Consider the following examples of stressful situations and try to name the stress relief tools you see each person using.
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• Adriana recently started a new project at her job and has been working long hours. This has caused her to neglect her regular exercise routine. She starts doing 20 minutes of yoga before bed and this helps her feel less stressed out.
• Akiko is a new mother who lives far away from her family. She hasn’t gotten a break since her baby was born. She asks her partner to watch the baby while she gets out of the house to get a coffee and go on a walk. She feels less overwhelmed when she gets home.
• Gerald is feeling nervous about his baseball game this weekend. He calls up a friend and they go out for lunch. Gerald talks about his feelings with his friend and feels much better about the game afterward. 

The people in each of these examples employed different stress-relieving techniques. Adriana used exercise and self-discipline, Akiko asked for help and did something she enjoyed, and Gerald opened up to a friend. Different stress relief tools will work for different people. Consider the following activities and see if there is one you may not have thought of before. Is there anything you would add to the list?

There are many ways to relieve stress. The following activities are some of the most common. Are there any activities you currently do in this section or are there some new ones you could try?

Get active​
Physical activity can be an effective stress reliever. Find the activity you like best and incorporate it into your routine–bonus points if you get outside to do it. Even 5-10 minutes of physical activity can help ease feelings of anxiety.

• Yoga
• Weightlifting
• Walking
• Jump-roping
• Hiking
• Tai Chi

Go inward
Sometimes going within yourself to discover and remedy the reasons behind your stress is necessary. Try the following introspective activities to gain better insight and peace of mind over what might be overwhelming you.
Connect with other people
Even if you aren’t a social butterfly by nature, building connections and maintaining healthy relationships with other people is another way to combat stress. Try some of the following activities to harness the benefits of connecting with others.

• Call a friend to chat.
• Volunteer with an organization.
• Watch a funny movie with loved ones.

Drinking tea is one way that many people wind down and relax. Some teas may be infused with herbs to enhance the calming effect. You should try and avoid teas containing caffeine, such as black or green tea, if you are aiming to relax. Caffeine can cause your heart rate to increase which can also trigger anxiety. Stick to herbal, caffeine-free teas to relax with.

Caffeine-free Teas:

• Peppermint
• Ginger
• Chamomile
• Hibiscus
• Lavender
• Cinnamon

Not sure what flavor of tea you like? You can buy a sampler of teas to find the combination you like the best. I also enjoy adding honey to my tea as a natural sweetener.

Magnesium is a nutrient that plays a role in your body’s stress responses and eating foods higher in magnesium may be one way to help combat stress. Try adding some of the following foods to your diet and see if it makes a difference in the way you feel.

​Foods high in magnesium:

• Avocados
• Bananas
• Yogurt
• Dark leafy greens
• Nuts 
• Beans
• Dark chocolate

High magnesium smoothie recipe:
Ingredients:

• ½ avocado
• 1 frozen banana
• ½ cup vanilla yogurt
• 1 cup of milk of your choice

Instructions:

• Add all ingredients to a blender and process until smooth. Add more liquid if needed.

There are a few ways you can take an active role in relieving or preventing stress. These exercises can be incorporated into your everyday routine to maximize their stress-relieving benefits. While they are useful to do when stress is already present, developing a regular practice can help prevent stress in the first place.

​Yoga/Stretching 
Yoga is a great stress-relieving activity because you can adjust the tempo to your preference. If you need to blow off some steam, a faster, Vinyasa-style flow can help you sweat out the frustration. If you just need some relaxation, some stretching in your most comfortable sweats is still beneficial for your mind and body. Try the following video to discover some stress-relieving stretches.

Meditation is another practice that can be utilized for stress reduction. While it can be practiced intermittently, developing a daily meditation routine can help you reap the most benefits. Regularly taking time to slow down and appreciate the small moments in your life can help cut stress off from the start. You can start small with just 5 minutes of practice a day and then work your way up to ten or twenty minutes. Try to be patient with yourself when starting a new meditation practice. Over time it can become easier to create a calm space in your own mind. 

Stress relief meditation exercise:​

1. Get into a comfortable position either lying down or sitting in a chair. Use pillows and blankets to get nice and cozy.
2. Use headphones and put on some relaxing music, like new age music or classical.
3. Think about your favorite place in the world, where you feel most comfortable, safe, and secure.
4. See that place in your mind. Visualize the shapes and colors around you.
5. Imagine how it sounds. Is it quiet or is there background noise?
6. How does it smell? Think about the scents associated with your favorite place.
7. Reflect on how you feel about this place. Try to harness the feeling of security and realize that you can relax.

• “The greatest weapon against stress is our ability to choose one thought over another.” ― William James
• “Much of the stress that people feel doesn’t come from having too much to do. It comes from not finishing what they’ve started.” ― David Allen
• “Don’t underestimate the value of Doing Nothing, of just going along, listening to all the things you can’t hear, and not bothering.” ― Winnie the Pooh
• “Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.” ― Thich Nhat Hanh
• “The more tranquil a man becomes, the greater is his success, his influence, his power for good. Calmness of mind is one of the beautiful jewels of wisdom.” ― James Allen
• “I promise you nothing is as chaotic as it seems. Nothing is worth diminishing your health. Nothing is worth poisoning yourself into stress, anxiety, and fear.” ― Steve Maraboli
• “Breath is the power behind all things…. I breathe in and know that good things will happen.” — Tao Porchon-Lynch.
• “Peace is the result of retraining your mind to process life as it is, rather than as you think it should be.” — Wayne W. Dyer

Want to learn more? Check out these articles:​​​​

If you’d like to keep learning more, here are a few books that you might be interested in.

Stress can be the cause of many negative health consequences, not to mention that it just isn’t a pleasant state to be in. Finding ways to relieve your stress is an important part of maintaining your physical and mental health. Try incorporating exercise–even just ten minutes a day–to get aerobic activity while relieving stress. You could also try a more low-key activity such as daily journaling or meditating. The important thing is to find tools that work for you. Try adding these activities into your regular routines to head off stress before it has a chance to catch up with you. ​

• Grossman, P., Niemann, L., Schmidt, S., & Walach, H. (2004). Mindfulness-based stress reduction and health benefits. Journal of Psychosomatic Research, 57(1), 35–43. 
• Quick, J. D., Horn, R. S.,  Quick, J. C. (1987). Health consequences of stress. Journal of Organizational Behavior Management, 8(2), 19–36.