Stress reduction strategies -
Lift weights. Do push-ups or sit-ups. Or kick around a soccer ball for a few minutes. Close your eyes , take deep breaths, stretch, or meditate.
Write three things you are grateful for. Check in with yourself —take time to ask yourself how you are feeling. Think of someone who makes you laugh or the last time you laughed so hard you cried. Find an inspiring song or quote and write it down or screenshot it so you have it nearby. Connect with Others to Reduce Stress Having meaningful relationships can create a sense of belonging.
Here are some ways to reduce stress by connecting with others: Reach out to your community, family members, or friends. Make time for cultural, spiritual, or religious activities.
Volunteer with organizations that interest you. Giving back to others can help you too. Get outside with others, connect with nature, and explore green spaces.
Take Care of Your Body Staying physically healthy can improve you emotional well-being. Here are some suggestions to better improve your health: Get vaccinated for the flu each year. Stay up to date on your COVID vaccines and boosters.
Find a COVID vaccine location near you on Vaccines. gov Keep up with regular health appointments. Eat healthy. Have fruits and vegetables, lean protein, whole grains, and low- or no-fat dairy. Limit foods with unhealthy fats, salt, and added sugars.
See Healthy Eating Tips. Get enough sleep. Go to bed and wake up at the same time each day to help you sleep better. Adults need 7 or more hours per night. Move more and sit less. Every little bit of physical activity helps. You can break it into smaller amounts of time, such as 20 to 30 minutes a day.
Choose not to drink, or drink in moderation on days you drink alcohol. Moderation means having 2 drinks or less a day for men or 1 drink or less for women a day. Find out more at Drink Less, Be Your Best.
Avoid using illegal drugs or prescription drugs in ways other than prescribed. It offers resources and support for people who feel: Afraid Angry Grieving Lonely Sad Stressed Worried Unsure or just numb. Information for Specific Groups. Try pranayama breathing , a yogic method that involves breathing through one nostril at a time to relieve anxiety.
The technique is supposed to work the same way as acupuncture, balancing the mind and body. Listen to Music No matter what the song, sometimes belting out the lyrics to a favorite tune makes everything seem all right.
Classical music can be especially relaxing right before bedtime. Bright light can be an effective treatment for people who suffer from depression, and can even cheer up otherwise healthy people.
Hands in general can carry a lot of tension. Apply some lotion and start kneading the base of the muscle under the thumb to relieve stress in the shoulders, neck, and scalp. Count Backward When worries are running rampant, try slowly counting to 10 and then back again to calm down.
Stretch Standing up for a quick stretch can relieve muscle tension and help you relax during a stressful workday. Try a shoulder roll-out or a chest-opening stretch right from the desk chair.
Rub Your Feet Over a Golf Ball You can get an impromptu, relaxing foot massage by rubbing your feet back and forth over a golf ball. Close Your Eyes Take a quick break from a busy office or a chaotic household by just lowering your eyelids.
Squeeze a Stress Ball On days when you want to strangle a coworker, your roommate, or the driver in the next lane, squeeze a stress ball instead.
Try Progressive Relaxation Anxious? Just squeeze, release, and repeat. Progressive relaxation involves tensing the muscles in one body part at a time to achieve a state of calm. The method also used by actors is a great way to help fall asleep. Be Alone Five minutes of alone time can help you collect your thoughts and clear your head.
Get Organized Clutter could be contributing to your stress. Take a few minutes to reorganize your desk or table, or wherever you are , leaving just what you need on top. Do Some Yoga Put your feet up—against the wall, of course.
The Vipariti Kirani yoga pose involves lying on the floor and resting the legs up against a wall. Not only does it give the body a good stretch, but it helps create peace of mind, too. Eat Some Chocolate Just a square about 1.
Dark chocolate regulates levels of the stress hormone cortisol and stabilizes metabolism. Meditate Five minutes of peace is all it takes to reap the benefits of meditation. Find a comfortable spot in a quiet place, focus on your breath, and feel those anxieties start to disappear.
Cuddle With a Pet After a rough day, snuggle up with a pet. Pets can boost self-esteem and even ease the sting of social rejection.
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