Author: Alex Thompson

16 Simple Ways to Relieve Stress and Anxiety

The four A’s of coping are a set of strategies to help manage stress more effectively. Simple breathing techniques can calm your mind and reduce stress. Try inhaling for a count of four, holding for a count of four, and exhaling for a count of four.

Lifestyle Quizzes

And spending lots of time on social media seeing “perfect” lives of others can negatively affect your body image. Stop to smell the roses, peep at the autumn leaves or watch a gaggle of geese swim around — the idea is to take a moment to appreciate your surroundings. And a dose of vitamin D from the sun can also help alleviate stress levels (just make sure you wear sunscreen). By Amy Morin, LCSWAmy Morin, LCSW, is a psychotherapist and international bestselling author.

Anxiety and panic disorders are both common and can be disruptive and challenging to cope with. Though similar, an anxiety attack is different from a panic attack. The rule can help you stop ruminating thoughts and bring you into the present moment. Whenever you feel anxious, look around the room and name three things you see, name three things you hear, and move three parts of your body. Aromatherapy oils can be purchased over the counter for use at home. Before using aromatherapy, be sure you understand its recommended method of use and never consume an oil without knowing if it’s safe.

But if you’re finding it hard to cope, feel overwhelmed or notice stress-relieving techniques aren’t working, it may be time to talk to your healthcare provider. A mental health specialist may recommend talk therapy or other coping tools, in addition to or beyond the ones we’ve highlighted here, to help you manage your stress levels. In therapy or counseling, a professional can guide individuals through different strategies and help them apply these techniques in real-life situations. Workshops or group sessions can provide a supportive environment for learning and practicing new skills. Self-help resources, like books or online content, can also offer valuable information and exercises. For effective teaching, it’s important to tailor the approach to the person’s needs, considering factors like age, background, and the specific stressors they’re dealing with.

This is especially important for people who tend to be highly stressed, including nurses, doctors, teachers, and caretakers. Furthermore, screen time may negatively affect sleep, which may also lead to increased stress levels. A 2022 review of research suggests that people who follow a diet high in ultra-processed foods and added sugar are more likely to experience higher perceived stress levels.

Certain scents like lavender, pine, sweet orange and lemon can have a calming effect — so consider aromatherapy and how essential oils can help you chill out. This behavioral technique helps you learn stress reduction skills by providing information about muscle tension, heart rate and other vital signs as you attempt to relax. It’s used to gain control over certain bodily functions that cause tension and physical pain.

Midlife ADHD? Coping strategies that can help

  1. For example, if you have worked hard to lose weight, proactive coping strategies could help you maintain your weight after your weight loss program has ended.
  2. Coping comes in many forms, and what works for one person might not work for another.
  3. Deep breathing exercises can help slow your heart rate and calm you when the world feels like it’s spinning too fast.
  4. In addition to having physical health benefits, exercise has been shown to provide natural stress relief.
  5. And a dose of vitamin D from the sun can also help alleviate stress levels (just make sure you wear sunscreen).

Clinical psychologist Adam Borland, PsyD, shares tips for how to reduce stress. The review states that you are below average in several areas and you’re surprised by this because you thought you were performing well. Exercise, mindfulness, spending time with a pet, minimizing screen time, and getting outside more often are all effective methods. When you cuddle or touch your pet, your body releases oxytocin — a hormone linked to a positive mood. If you’re currently inactive, start with gentle activities such as walking or biking. Choosing an activity that you enjoy may help increase your chances of sticking to it in the long term.

Change Your Diet and Supplements

These actions may seem to help in the moment, but actually may add to stress in the long run. Healthy coping skills can help protect you from distress and face problems before they become more serious. By understanding the two main types of coping skills, you can better select strategies that are suited to different types of stress. So while it would be important to use coping skills to help relieve some of your distress, coping strategies shouldn’t be about constantly distracting you from reality. For example, feeling sad after the death of a loved one can help you honor your loss. Mindfulness is being aware of the present moment rather than getting stuck in thoughts about the past or worries about the future.

A predictable routine can provide a sense of control and normalcy. Try to establish regular times for eating, sleeping, working, and relaxing. If you’re not sure where to look for mental health support, consider checking out Psych Central’s Find a Therapist page. And experiencing high levels of daily stress can be overwhelming. It’s essential to make sure that you and those around you give and receive support. One-sided relationships can end up causing you more stress than relief.

Consider aromatherapy

Learn about mental health basics and data, and where to get help and support. Sometimes, we need an outlet for all the thoughts running through our heads. Whenever reasonably possible, disconnect physically and mentally. Try stress-relief activities such as playing with puzzles or a board game, doing a treasure hunt, tackling a project, reorganizing something or starting a new book. While it’s important to stay informed of the latest news and developments, the evolving nature of the news can get overwhelming.

Stress isn’t the same as mental health disorders such as anxiety and depression. Walking, running, yoga, or any form of exercise you enjoy, can release natural mood-lifting chemicals. Regular exercise can help reduce symptoms of depression and anxiety. Always go at your own pace, even light stretching and simple movements can bring health benefits. Social coping involves getting support from others, such as talking to a trusted friend about your worries, joining a support group, or seeking professional help. Sometimes, the best way to cope is by relying on the strength and comfort of those around us.

Try coming up with a plan you can stick to by finding enjoyable activities that fit your budget and are easily accessible. By implementing a plan, it will be easier to follow when anxiety symptoms worsen. In addition to in-the-moment coping strategies, there are also techniques you can use for managing anxiety symptoms over the long term. Since this mineral plays an important role in your body’s stress response, you may want to ensure you’re getting enough each day. Supplementing with magnesium has been shown to improve stress in chronically stressed people. One way to help reduce stress and protect your mental health may be to say “no” more often.