When you feel stress for a short period of time, this is usually nothing to worry about. Like when you need to hand in a project or speak in public. Maybe you feel “butterflies” in your stomach and get sweaty palms.
These types of positive stressors are short-lived, and your body’s way of helping you focus and get through what could be a tough situation.
Chronic stress, on the other hand, occurs if you let your stress spiral out of control. This can have negative effects on your physical, mental, and emotional health.
Here are 15 scientifically proven methods to decrease your stress response almost instantly. Pick any one or two of these that you find easy, or even enjoyable and see how you feel after doing it!
- Have a Laugh:
Watch a clip of your favorite comedian, call a friend who always cracks you up, or read a funny story. Laughter lightens your mood, and stimulates your heart, lungs, and muscles. It makes your brain release more feel-good endorphins. And it can relax your muscles and help your circulation. - Deep breathing:
Take a few slow deep breaths in for the count of 4, and out for the count of 6. If you get distracted, just bring your attention back to your breath. Doing this for as few as three breaths will activate the body’s relaxation response and promote a sense of calm. - Go outside:
Step out for a few minutes and get some fresh air or sit in the sun. Research shows that time outside can increase your energy, lessen anxiety and improve your memory. Simply noticing trees or flowers and soaking up a bit of nature will give you a boost. - Connect:
Call a friend to catch up, email a family member to check in, or text a colleague to meet you for a coffee. Making contact with other people, even if it’s just for a few minutes, builds social connections and provides emotional support and comfort. Several studies show that better relationships and connections are one of the best ways to become less stressed and happier. - Move your body
Engaging in physical activity for as little as 10 minutes, such as walking, running, or dancing, releases endorphins and helps alleviate stress. A simple walk can lift your mood and bust stress. Stuck in a rut? Your next big idea could be just a walk away, as it can boost creative thinking. - Turn on some music:
Play a few of your favorite songs to relax and lighten your mood. Music has all kinds of benefits including reducing anxiety and pain. If you feel like dancing, that’s even better. - Gratitude:
Pick up a pen and list a few things you’re grateful for. Think about any positive parts of your life, big or small. This can be about the people in your life, things that went well, or fun things you have planned. People who do this feel better and are less bothered by stress. - Wish Someone Well:
Practicing compassion for others tends to make you feel better too. Choose someone: a family member, friend, co-worker, or even a stranger. In your mind, send them wishes to be happy and healthy and live with ease. Believe it or not, this quick exercise can make you more satisfied with your own life. - Check a Chore Off Your List:
Tick off one small task that has been gnawing at the back of your mind for too long. Change that burnt out light bulb, answer that email, book that appointment. The satisfaction of getting something small done could stop stress and give you the momentum to tackle more. - Do a Good Deed:
Open a door for someone, help a family member or friend with a small task, donate to a cause you believe in. Studies prove that when you show kindness to others, it makes you feel good too. Giving is as beneficial as receiving. - Stretch:
Reach for your toes! Take a short break to gently stretch your neck, shoulders, lower back, thighs and hips. When you stretch, it lowers stress and sends extra blood to your muscles. - Hug it Out:
Ask a friend or a family member for a hug. According to one study, that warm squeeze will give you a lift and may even decrease anxiety. Hugging has also been shown to improve your immune system. What do you have to lose, go find someone to hug! - Give Yourself a Pep Talk:
Practice positive self-talk and try to reverse any negative thoughts you have. If you’re worried about a mistake you made, tell yourself, “Everyone makes mistakes, I can fix this.” Simply saying an upbeat thing to yourself, such as “I’ve got this!” has been shown to decrease stress levels and boost confidence and self-esteem. - Write a Thank you note:
Jot down a few words of appreciation to someone. You can express thanks for recent words of encouragement or support, favors, or even gifts. One study showed people who did this actually trained themselves to be more grateful, which in turn leads to more happiness and less stress. - Plunge your face in ice water:
Yes, you read that right! If all else fails, go ahead and give this a try! Plunging your face into ice water triggers the mammalian dive reflex which is thought to have evolved as a survival mechanism. Activation of the dive reflex decreases heart rate and blood pressure and is a real time way to reset the overactive nervous system, promoting a sense of calmness and relaxation.
These techniques may not completely eliminate stress, but they can help you manage and reduce its impact. Experiment with different strategies and find what works best for you.
Even though excessive drinking, smoking, or overeating can provide temporary relief, they ultimately increase stress and have negative health effects. If your stress persists or becomes overwhelming, consider seeking professional help.
