Around 70% of American adults say they experience anxiety or stress daily.
Here are 19 simple strategies that many people use to help manage stress and anxiety in everyday life.
19 Ways to Help Manage Stress and Anxiety
1. Exercise
It may sound contradictory, but putting physical stress on your body through exercise is one of the most popular ways to ease mental stress. People who exercise regularly are less likely to experience anxiety than those who don’t (Healthline). Here are several reasons for this:
- In the long run, exercise lowers the levels of stress hormones in the body, such as cortisol. It also helps release endorphins, the chemicals that improve mood;
- Exercise can also improve the quality of your sleep;
- Regular exercise can increase confidence in your body, which in turn promotes mental well-being.
Activities like yoga, walking, rock climbing, and dancing, all of which use repetitive movements of large muscle groups, are popular choices for easing stress.
2. Consider Supplements
Some of the supplements most commonly used for stress and anxiety are:
- Lemon balm – studied for its calming properties (2);
- Omega-3 fatty acids – in one study, medical students who took omega-3 supplements reported about 20% fewer anxiety symptoms (3);
- Ashwagandha – several studies suggest that this Ayurvedic herb may help with stress and anxiety (4);
- Green tea – some research suggests it may support serotonin levels (5);
- Valerian – traditionally used as a sleep aid. It contains valerenic acid, which researchers are studying for its effect on GABA receptors;
- Kava-kava – this psychoactive member of the pepper family has been traditionally used for mild stress and anxiety (6).
Consult your doctor before taking any supplement, especially if you take medication or have a medical condition.
3. Light a Candle
Burning a scented candle or using essential oils may help you feel calmer. This method is called aromatherapy, and some studies suggest it may also support better sleep (7), (8), (9). These are some of the most soothing scents:
- Rose;
- Lavender;
- Vetiver;
- Roman chamomile;
- Bergamot;
- Neroli;
- Sandalwood;
- Frankincense;
- Ylang-ylang;
- Geranium;
- Orange or orange blossom.
4. Lower Your Caffeine Intake
Although many studies suggest that moderate amounts of coffee can be part of a healthy diet, high amounts of caffeine from coffee (10), tea, energy drinks, and chocolate can increase anxiety. If you notice that any of these foods or drinks makes you anxious or jittery, consider reducing your intake.
5. Write It Down
The next time you feel stressed, try writing down what is upsetting you, or the things you are grateful for. This can help you focus on the positive things in your life.
6. Chew Gum
A quick and easy thing to try is chewing a stick of gum. According to one study, people who chewed gum reported lower stress and a greater sense of well-being (Healthline).
One theory is that chewing gum produces brain waves similar to those of relaxed people. Another theory is that chewing promotes blood flow to the brain. One study found that stress relief was greatest when people chewed more strongly (Healthline).
7. Spend Time with Friends and Family
Support from family and friends is helpful during stressful periods, for both men and women. According to one study, when women spend time with friends and children, their bodies release oxytocin, a natural stress reliever. This is known as the “tend and befriend” effect, in contrast with the fight-or-flight response (13).
Another study showed that people with the fewest social connections were more likely to experience anxiety and depression (14).
8. Laugh
Laughing is good for you. Here are several ways laughing may help with stress:
- When we laugh, we take in more oxygen for our tissues and organs;
- It stimulates and then eases the stress response;
- It relaxes the muscles, which releases tension.
Laughter may also improve your mood in the long run. One study of people living with a serious illness found that laughter eased stress more than simple distraction did (15). It takes very little to laugh: spend time with friends, or watch a funny TV show or YouTube video.
9. Learn to Say No
Try to take control of the parts of your life that are causing you stress. One way is to say “no” more often. This is especially helpful for people who feel overwhelmed by taking on more responsibilities than they can handle. A good start is to refuse tasks that would unnecessarily add to your load.
10. Avoid Procrastination
If you keep delaying something, the stress related to it lasts longer, and this can affect the quality of your sleep (Healthline). A good way to avoid procrastination is to make a to-do list and complete the tasks within realistic deadlines.
11. Yoga Classes
Although there are numerous styles of yoga, they all have the same goal – to connect the body and the mind. Yoga is a popular way to ease stress because it increases both body and breath awareness.
According to some studies, yoga can improve mood (Healthline). How it works is not precisely known, but it seems to affect the nervous system and the stress response.
Some studies suggest that yoga may help lower blood pressure, cortisol levels, and heart rate, and raise the levels of GABA, a neurotransmitter that tends to be lower in people with mood disorders.
12. Practice Mindfulness
Mindfulness describes practices that anchor you to the present moment. It may help counter the anxiety-inducing effects of negative thinking (Healthline). You can increase your mindfulness in a few ways, such as mindfulness-based stress reduction, mindfulness-based cognitive therapy, meditation, and yoga.
According to one study, mindfulness may improve self-esteem, which in turn may lessen symptoms of anxiety and low mood (Healthline).
13. Cuddle
Kissing, cuddling, hugging, and sexual intimacy may all help ease stress (Healthline), (20). Positive physical contact can help lower cortisol levels and release oxytocin. This in turn may ease the physical symptoms of stress, such as increased heart rate and blood pressure.
Did you know that chimpanzees also like to cuddle when they are stressed (Healthline)?
14. Listen to Soothing Music
Slow-paced instrumental music may help lower heart rate, blood pressure, and stress hormones, which supports a relaxation response. Listening to your favorite music can calm your mind, and certain types of classical, Native American, Celtic, and Indian music, as well as nature sounds, are also suggested by Healthline.
15. Deep Breathing
Deep breathing exercises, such as abdominal breathing, diaphragmatic breathing, and paced respiration, activate the parasympathetic nervous system, which is responsible for the relaxation response.
The goal of these exercises is to concentrate on your breath, making it deeper and slower. Inhaling deeply through the nose expands the lungs and raises the belly. This helps slow the heart rate, which makes you feel calmer. See how to practice diaphragmatic breathing here.
16. Spend Time with Your Pet
One study showed that people who own dogs have lower stress levels than those who don’t. Spending time with any pet, not only a dog, may help release oxytocin, a brain chemical that promotes a positive mood (23). Keeping a pet also brings purpose, added activity, and companionship, all of which can help with stress and anxiety.
17. Get Enough Sleep
Your body needs extra rest and sleep when you are under stress. Find time for a quick nap to restore your energy and ease the stress of today’s busy lifestyle.
18. Eat Well-Balanced Meals
This means not skipping meals, eating healthy foods, and keeping healthy, energizing snacks on hand.
19. Get Help Online
There are online programs, such as those provided by Lantern, that are guided by professional and personal coaches and may help you manage anxiety. If stress or anxiety affects your daily life, talk to your doctor or a mental health professional.
Via ADAA
This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always talk to your doctor about any health concern.