🕷️ Crawler Inspector

URL Lookup

Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 98 (from laksa107)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa098.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.healthline.com/nutrition/16-ways-relieve-stress-anxiety\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.healthline.com/nutrition/16-ways-relieve-stress-anxiety\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.healthline.com\/nutrition\/16-ways-relieve-stress-anxiety","crawl_time":1772327212,"first_indexed_time":1506308528,"http_code":200,"src_unparsed":"com,healthline!www,\/nutrition\/16-ways-relieve-stress-anxiety s443","src_root_hash":"11478817528691466898","history_drop_reason":null,"meta_title":"16 Simple Ways to Relieve Stress and Anxiety","meta_descriptions":["Excess stress is a common problem. Learn effective ways to relieve stress and anxiety."],"attrs_boilerpipe_text":"Engaging in activities that support self-care may help reduce stress and anxiety. These can include getting more exercise, mindfulness practices, and eating a well-balanced diet.\nMinimizing the chronic\nstress\nof daily life as much as possible can support your overall health. Chronic stress can increase your risk of health conditions, including:\nheart disease\nanxiety disorders\ndepression\nCertain factors may affect your vulnerability to stress. These can include:\ngenetics\nlevel of social support\ncoping style\npersonality type\ndiscrimination due to race, gender, or perceived gender, LBGTQIA+, socioeconomic status, or other factors\nchildhood trauma\nyour\nprofession\nA\n6-week study\nof 185 university students found that participating in\naerobic exercise\n2 days per week significantly reduced overall perceived stress and perceived stress due to uncertainty.\nThe\nCDC\nrecommends 150 minutes of moderate-intensity exercise per week, as well as two days of muscle-strengthening activity.\nIf you’re currently inactive, start with gentle activities such as\nwalking or biking\n. Choosing an activity you enjoy can help increase your chances of sticking to it in the long term.\nAdditionally, being chronically stressed\nmay lead you\nto\novereat\nand consume more ultra-processed foods.\nIf you do not eat enough nutrient-dense whole foods, you may increase your risk of deficiencies in nutrients essential for regulating stress and mood, such as\nmagnesium\nand\nB vitamins\n.\nMinimizing your intake of highly processed foods and beverages and eating more\nwhole foods\ncan help ensure your body is properly nourished, and it may improve your resilience to stress.\nWhole food options can include:\nvegetables\nfruits\nbeans\nfish\nnuts\nseeds\nScreen time may also negatively affect sleep, which\nmay also lead\nto increased stress levels.\nJournaling\nmay help\nreduce\nstress and provide a positive outlet for your thoughts and emotions.\nYou can also try a\nguided journal\nif you’d prefer more targeted, expressive writing.\nHaving a social support system is important for your overall mental health.\nA\n2019 study\nin 163 Latinx college-age young adults associated lower levels of support from friends, family, and romantic partners with higher perceived stress.\nIf you do not have friends or family to depend on, social support groups may help. Consider joining a club or sports team or volunteering for a cause that’s important to you.\nBeing selective about what you take on — and saying “no” to things that will unnecessarily add to your load — can reduce your stress levels.\nCreating boundaries\n, especially with people who add to your stress levels, is a healthy way to protect your well-being.\nThis can be as simple as asking a friend or family member not to stop by unannounced or taking a rain check on plans if you are feeling overwhelmed.\nProcrastination\ncan cause stress, which negatively affects your health and sleep quality. You may also be\nmore likely\nto procrastinate in times of stress as a coping mechanism.\nA\nstudy\nin 140 medical students linked procrastination to increased stress levels.\nIf you find yourself procrastinating regularly, it may be helpful to make\na to-do list\n. Give yourself realistic deadlines and work your way down the list in order of priority. Sometimes, adding an item to the list may help you feel better about it, even if it doesn’t get done immediately.\nResearch\nshows that\nyoga\ncan help reduce stress and promote psychological well-being.\nYoga\nmay also help\nlower cortisol levels, blood pressure, and heart rate while increasing levels of\ngamma aminobutyric acid\n, a neurotransmitter that’s low in people with mood disorders.\nStress reduction techniques that utilize\nmindfulness\ninclude meditation and mindfulness-based cognitive therapy (MBCT), a type of\ncognitive behavioral therapy\n.\nMeditating consistently, even for short periods,\nmay help boost\nyour mood and decrease symptoms of stress and anxiety.\nThere are many\napps and websites\nthat can help you get started with meditation. There may also be therapists in your area who specialize in MBCT.\nA\nreview of 14 studies\nfound that spending as little as 10 minutes in a\nnatural setting\nmay help improve psychological and physiological markers of mental well-being, including perceived stress, in college-aged people.\nHiking\nand camping are great options, but some people don’t enjoy — or have access to — these activities. Even in an urban area, you can seek out green spaces such as:\nlocal parks\narboretums\nbotanical gardens\nHaving a pet may\nhelp reduce\nstress and improve your mood. When you cuddle or touch your pet, your body releases\noxytocin\n— a hormone linked to positive moods.\nHaving a pet may also help relieve stress by:\ngiving you purpose\nkeeping you active\nproviding companionship\nSeveral vitamins and minerals play an important role in your body’s stress response and mood regulation. A deficiency in one or more nutrients may affect your mental health and ability to cope with stress.\nFor example, your magnesium levels may deplete when you’re chronically stressed.\nSince 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\nmagnesium\nhas\nbeen linked\nto decreased stress in chronically stressed people.\nBeing chronically stressed can take a toll on your physical and mental health.\nGetting more exercise, practicing mindfulness, spending time with a pet, minimizing screen time, and getting outside more often are all ways that you can reduce stress.","attrs_markdown":"- Health Conditions\n  Health Conditions\n  \n  [All](https:\/\/www.healthline.com\/directory\/topics)\n  \n  - [Breast Cancer](https:\/\/www.healthline.com\/breast-cancer)\n  - [Cancer Care](https:\/\/www.healthline.com\/cancer-care)\n  - [Caregiving for Alzheimer's Disease](https:\/\/www.healthline.com\/alzheimers-disease)\n  - [Chronic Kidney Disease](https:\/\/www.healthline.com\/ckd)\n  - [Chronic Obstructive Pulmonary Disease (COPD)](https:\/\/www.healthline.com\/copd)\n  - [Digestive Health](https:\/\/www.healthline.com\/digestive-health)\n  - [Eye Health](https:\/\/www.healthline.com\/eye-health)\n  - [Heart Health](https:\/\/www.healthline.com\/heart-health)\n  - 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Join Bezzy on the web or mobile app.\n  \n  [All](https:\/\/www.bezzy.com\/?utm_source=healthline&utm_medium=nav-bar-connections)\n  \n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2022\/01\/Bezzy-Inflammatory-Bowel-Disease.png) Inflammatory Bowel Disease](https:\/\/www.bezzyibd.com\/?utm_source=healthline&utm_medium=hl-nav-bar-connections)\n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2022\/01\/Bezzy-Multiple-Sclerosis.png) Multiple Sclerosis](https:\/\/www.bezzyms.com\/?utm_source=healthline&utm_medium=hl-nav-bar-connections)\n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2024\/11\/Bezzy-DEP-Icon-Circle.png) Depression](https:\/\/www.bezzydepression.com\/?utm_source=healthline&utm_medium=hl-nav-bar-connections)\n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2025\/01\/Bezzy-MIG-Icon-Circle.png) Migraine](https:\/\/www.bezzymigraine.com\/?utm_source=healthline&utm_medium=hl-nav-bar-connections)\n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2024\/12\/Bezzy-T2D-Icon-Circle.png) Type 2 Diabetes](https:\/\/www.bezzyt2d.com\/?utm_source=healthline&utm_medium=hl-nav-bar-connections)\n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2022\/04\/Bezzy-PsO.png) Psoriasis](https:\/\/www.bezzypsoriasis.com\/?utm_source=healthline&utm_medium=hl-nav-bar-connections)\n  \n  Follow us on social media\n  \n  Can't get enough? Connect with us for all things health.\n\nSubscribe\n\n[Skin Care](https:\/\/www.healthline.com\/skincare)\n\n- [Your Skin](https:\/\/www.healthline.com\/skincare\/skin-youre-in)\n- [Science](https:\/\/www.healthline.com\/skincare\/skin-science)\n- [Ingredients](https:\/\/www.healthline.com\/skincare\/ingredients)\n- [Routine](https:\/\/www.healthline.com\/skincare\/build-your-routine)\n- [Acne](https:\/\/www.healthline.com\/skincare\/acne)\n- [Conditions](https:\/\/www.healthline.com\/skincare\/conditions-and-concerns)\n- [Procedures](https:\/\/www.healthline.com\/skincare\/procedures)\n- [Products](https:\/\/www.healthline.com\/skincare\/products)\n- [Sun Protection](https:\/\/www.healthline.com\/skincare\/sun-protection)\n- [Natural](https:\/\/www.healthline.com\/skincare\/natural-and-diy)\n- [Hair & Nails](https:\/\/www.healthline.com\/skincare\/hair-and-nails)\n\n[Women's Wellness](https:\/\/www.healthline.com\/program\/womens-wellness \"Women's Wellness program landing page\")\n\n[Nutrition](https:\/\/www.healthline.com\/nutrition)\n\nEvidence Based\n\n# 16 Simple Ways to Relieve Stress\n![](https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2022\/01\/Madeline-Knott-500x500-Bio.png?w=105&h=105)\n\n[Medically reviewed]() by [Madeline Knott, MD]()  — Written by [Jillian Kubala, MS, RD]() and Kerri-Ann Jennings, MS, RD —  [Updated on February 3, 2025]()\n\n- [Exercise](https:\/\/www.healthline.com\/nutrition\/16-ways-relieve-stress-anxiety#exercise)\n- [Eat a balanced diet](https:\/\/www.healthline.com\/nutrition\/16-ways-relieve-stress-anxiety#eat-a-balanced-diet)\n- [Reduce screen time](https:\/\/www.healthline.com\/nutrition\/16-ways-relieve-stress-anxiety#reduce-screen-time)\n- [Self-care](https:\/\/www.healthline.com\/nutrition\/16-ways-relieve-stress-anxiety#self-care)\n- [Journaling](https:\/\/www.healthline.com\/nutrition\/16-ways-relieve-stress-anxiety#journaling)\n- [Reduce caffeine](https:\/\/www.healthline.com\/nutrition\/16-ways-relieve-stress-anxiety#reduce-caffeine)\n- [Spend time with loved ones](https:\/\/www.healthline.com\/nutrition\/16-ways-relieve-stress-anxiety#spend-time-with-loved-ones)\n- [Create boundaries](https:\/\/www.healthline.com\/nutrition\/16-ways-relieve-stress-anxiety#create-boundaries)\n- [Avoid procrastination](https:\/\/www.healthline.com\/nutrition\/16-ways-relieve-stress-anxiety#avoid-procrastination)\n- [Yoga](https:\/\/www.healthline.com\/nutrition\/16-ways-relieve-stress-anxiety#yoga)\n- [Mindfulness](https:\/\/www.healthline.com\/nutrition\/16-ways-relieve-stress-anxiety#mindfulness)\n- [Cuddle](https:\/\/www.healthline.com\/nutrition\/16-ways-relieve-stress-anxiety#cuddle)\n- [Get outside](https:\/\/www.healthline.com\/nutrition\/16-ways-relieve-stress-anxiety#get-outside)\n- [Deep breaths](https:\/\/www.healthline.com\/nutrition\/16-ways-relieve-stress-anxiety#deep-breaths)\n- [Spend time with pets](https:\/\/www.healthline.com\/nutrition\/16-ways-relieve-stress-anxiety#spend-time-with-pets)\n- [Supplements](https:\/\/www.healthline.com\/nutrition\/16-ways-relieve-stress-anxiety#supplements)\n- [Takeaway](https:\/\/www.healthline.com\/nutrition\/16-ways-relieve-stress-anxiety#takeaway)\n\nEngaging in activities that support self-care may help reduce stress and anxiety. These can include getting more exercise, mindfulness practices, and eating a well-balanced diet.\n\nMinimizing the chronic [stress](https:\/\/www.healthline.com\/health\/stress) of daily life as much as possible can support your overall health. Chronic stress can increase your risk of health conditions, including:\n\n- [heart disease](https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7603890\/)\n- [anxiety disorders](https:\/\/www.healthline.com\/health\/anxiety)\n- [depression](https:\/\/www.healthline.com\/health\/depression)\n\nCertain factors may affect your vulnerability to stress. These can include:\n\n- [genetics](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6663037\/)\n- level of social support\n- [coping style](https:\/\/www.healthline.com\/health\/whats-your-stress-coping-style)\n- [personality type](https:\/\/www.healthline.com\/health\/mental-health\/list-of-personality-types)\n- discrimination due to race, gender, or perceived gender, LBGTQIA+, socioeconomic status, or other factors\n- [childhood trauma](https:\/\/www.healthline.com\/health\/mental-health\/therapy-for-childhood-trauma)\n- your [profession](https:\/\/www.healthline.com\/health\/work-stress)\n\n### Stress and mental health conditions\nStress isn’t the same as mental health disorders such as anxiety and depression.\n\nAlthough the tips below may relieve many types of stress, they are not a substitute for treatment from a mental health professional.\n\n![walking the dog](https:\/\/i0.wp.com\/lh3.googleusercontent.com\/YG6obdir7-U7LeBaSZd3DYKv_jvoD6fSFvVKHCMsbQiCNQyLm6cjp8Bw4KtFZL9kbGV4sA91S3PABRPGZ9i9h-xmytrljRQNXeGLHZHqHdBv4wn6VHpkM2YNsHipuUzPie0Ru2P-?w=1155&h=1528)\n\n[Share on Pinterest](https:\/\/www.pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fwww.healthline.com%2Fnutrition%2F16-ways-relieve-stress-anxiety&media=https%3A%2F%2Flh3.googleusercontent.com%2FYG6obdir7-U7LeBaSZd3DYKv_jvoD6fSFvVKHCMsbQiCNQyLm6cjp8Bw4KtFZL9kbGV4sA91S3PABRPGZ9i9h-xmytrljRQNXeGLHZHqHdBv4wn6VHpkM2YNsHipuUzPie0Ru2P-&description=16%20Simple%20Ways%20to%20Relieve%20Stress%20and%20Anxiety \"Share on Pinterest\")\n\n## [1\\. Get more physical activity]()\nA [6-week study](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7264390\/) of 185 university students found that participating in [aerobic exercise](https:\/\/www.healthline.com\/health\/fitness-exercise\/benefits-of-aerobic-exercise) 2 days per week significantly reduced overall perceived stress and perceived stress due to uncertainty.\n\nThe [CDC](https:\/\/www.cdc.gov\/physical-activity-basics\/guidelines\/adults.html) recommends 150 minutes of moderate-intensity exercise per week, as well as two days of muscle-strengthening activity.\n\nIf you’re currently inactive, start with gentle activities such as [walking or biking](https:\/\/www.healthline.com\/health\/fitness\/cycling-vs-walking). Choosing an activity you enjoy can help increase your chances of sticking to it in the long term.\n\n## [2\\. Eat a balanced diet]()\nA [2022 review of research](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9268228\/) suggests that people who follow a diet high in [ultra-processed foods](https:\/\/www.healthline.com\/health\/food-nutrition\/ultra-processed-foods) and [added sugar](https:\/\/www.healthline.com\/nutrition\/too-much-sugar) are more likely to experience higher perceived stress levels.\n\nAdditionally, being chronically stressed [may lead you](https:\/\/link.springer.com\/article\/10.1186\/s12889-021-12488-9) to [overeat](https:\/\/www.healthline.com\/nutrition\/overeating-effects) and consume more ultra-processed foods.\n\nIf you do not eat enough nutrient-dense whole foods, you may increase your risk of deficiencies in nutrients essential for regulating stress and mood, such as [magnesium](https:\/\/www.healthline.com\/nutrition\/magnesium-benefits) and [B vitamins](https:\/\/www.healthline.com\/nutrition\/vitamin-b-complex).\n\nMinimizing your intake of highly processed foods and beverages and eating more [whole foods](https:\/\/www.healthline.com\/nutrition\/plant-based-diet-guide) can help ensure your body is properly nourished, and it may improve your resilience to stress.\n\nWhole food options can include:\n\n- [vegetables](https:\/\/www.healthline.com\/nutrition\/14-healthiest-vegetables-on-earth)\n- [fruits](https:\/\/www.healthline.com\/nutrition\/healthy-fruit)\n- [beans](https:\/\/www.healthline.com\/nutrition\/beans-101)\n- [fish](https:\/\/www.healthline.com\/nutrition\/11-health-benefits-of-fish)\n- [nuts](https:\/\/www.healthline.com\/nutrition\/9-healthy-nuts)\n- [seeds](https:\/\/www.healthline.com\/nutrition\/6-healthiest-seeds)\n\n### Meals with whole foods\n- [Chicken and squash bake](https:\/\/www.healthline.com\/recipes\/chicken-and-squash-bake)\n- [Green bean salad with quinoa and feta](https:\/\/www.healthline.com\/recipes\/green-bean-salad-with-quinoa-and-feta)\n- [Tomato, orzo, and white bean soup](https:\/\/www.healthline.com\/recipes\/tomato-orzo-and-white-bean-soup)\n- [Summer roll bowls](https:\/\/www.healthline.com\/recipes\/summer-roll-bowls)\n- [Superfoods shake](https:\/\/www.healthline.com\/recipes\/superfoods-shake)\n\n## [3\\. Minimize screen time]()\nA [2021 review of literature](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8203830\/) points out that several studies have linked [excessive smartphone use](https:\/\/www.healthline.com\/health\/mental-health\/cell-phone-addiction) with increased stress levels.\n\nScreen time may also negatively affect sleep, which [may also lead](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7202382\/) to increased stress levels.\n\n## [4\\. Practice self-care]()\nSelf-care doesn’t have to be elaborate or complicated. It simply means tending to your well-being and happiness. Engaging in self-care is associated with [lower levels of stress and improved quality of life](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8678542\/).\n\nExamples of self-care include:\n\n- going for a [walk](https:\/\/www.healthline.com\/health\/benefits-of-walking) outside\n- [taking a bath](https:\/\/www.healthline.com\/health\/chronic-pain\/hot-bath-benefits-sento-furo-japanese-bathing)\n- [lighting candles](https:\/\/www.healthline.com\/health\/nontoxic-candles)\n- [reading](https:\/\/www.healthline.com\/health\/benefits-of-reading-books) a good book\n- [exercising](https:\/\/www.healthline.com\/health\/heart-disease\/exercise-stress-relief)\n- preparing a [healthy meal](https:\/\/www.healthline.com\/nutrition\/easy-and-healthy-meal-plan)\n- [stretching before bed](https:\/\/www.healthline.com\/health\/sleep\/the-best-workout-routine-to-do-before-bedtime)\n- getting a [massage](https:\/\/www.healthline.com\/health\/types-of-massage)\n- practicing a hobby\n- using a diffuser with calming scents\n- [practicing yoga](https:\/\/www.healthline.com\/health\/fitness\/yoga-for-stress)\n\n## [5\\. Try journaling]()\n[Journaling](https:\/\/www.healthline.com\/health\/benefits-of-journaling) may help [reduce](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8935176\/) stress and provide a positive outlet for your thoughts and emotions.\n\nYou can also try a [guided journal](https:\/\/www.healthline.com\/health\/best-guided-journals) if you’d prefer more targeted, expressive writing.\n\n## [6\\. Reduce your caffeine intake]()\nConsuming too much [caffeine](http:\/\/healthline.com\/nutrition\/what-is-caffeine) may worsen stress, according to a [2021 review of literature](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8467199\/). Overconsumption may also harm your sleep, which can increase stress.\n\nAlthough [coffee has health benefits](http:\/\/healthline.com\/nutrition\/top-13-evidence-based-health-benefits-of-coffee) in moderation, it’s recommended to keep caffeine intake under [400 mg](https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK519490\/) daily, which equals 4–5 cups (0.9–1.2 L) of coffee.\n\n### Coffee alternatives\n- [Matcha green tea shake](https:\/\/www.healthline.com\/recipes\/matcha-green-tea-shake)\n- [Vanilla chai tea shake](https:\/\/www.healthline.com\/recipes\/vanilla-chai-tea-shake)\n- [Chai spice shake](https:\/\/www.healthline.com\/recipes\/chai-spice-shake)\n- [Carrot ginger smoothie](https:\/\/www.healthline.com\/recipes\/carrot-ginger-smoothie)\n\n## [7\\. Spend time with loved ones]()\nHaving a social support system is important for your overall mental health.\n\nA [2019 study](https:\/\/pubmed.ncbi.nlm.nih.gov\/30920247\/) in 163 Latinx college-age young adults associated lower levels of support from friends, family, and romantic partners with higher perceived stress.\n\nIf you do not have friends or family to depend on, social support groups may help. Consider joining a club or sports team or volunteering for a cause that’s important to you.\n\n## [8\\. Create boundaries and learn to say no]()\nBeing selective about what you take on — and saying “no” to things that will unnecessarily add to your load — can reduce your stress levels.\n\n[Creating boundaries](https:\/\/www.healthline.com\/health\/mental-health\/set-boundaries), especially with people who add to your stress levels, is a healthy way to protect your well-being.\n\nThis can be as simple as asking a friend or family member not to stop by unannounced or taking a rain check on plans if you are feeling overwhelmed.\n\n## [9\\. Avoid procrastination]()\n[Procrastination](https:\/\/www.healthline.com\/health\/mental-health\/chronic-procrastination) can cause stress, which negatively affects your health and sleep quality. You may also be [more likely](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10049005\/) to procrastinate in times of stress as a coping mechanism.\n\nA [study](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6619418\/) in 140 medical students linked procrastination to increased stress levels.\n\nIf you find yourself procrastinating regularly, it may be helpful to make [a to-do list](https:\/\/www.healthline.com\/health\/how-to-tweak-your-to-do-list-for-your-mental-health). Give yourself realistic deadlines and work your way down the list in order of priority. Sometimes, adding an item to the list may help you feel better about it, even if it doesn’t get done immediately.\n\n## [10\\. Take a yoga class]()\n[Research](https:\/\/www.nccih.nih.gov\/health\/yoga-what-you-need-to-know) shows that [yoga](http:\/\/healthline.com\/nutrition\/13-benefits-of-yoga) can help reduce stress and promote psychological well-being.\n\nYoga [may also help](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7074898\/) lower cortisol levels, blood pressure, and heart rate while increasing levels of [gamma aminobutyric acid](https:\/\/www.healthline.com\/health\/gamma-aminobutyric-acid), a neurotransmitter that’s low in people with mood disorders.\n\n###\n\n## [11\\. Practice mindfulness]()\nStress reduction techniques that utilize [mindfulness](https:\/\/www.healthline.com\/health\/mind-body\/what-is-mindfulness) include meditation and mindfulness-based cognitive therapy (MBCT), a type of [cognitive behavioral therapy](https:\/\/www.healthline.com\/health\/cognitive-behavioral-therapy).\n\nMeditating consistently, even for short periods, [may help boost](https:\/\/pubmed.ncbi.nlm.nih.gov\/30153464\/) your mood and decrease symptoms of stress and anxiety.\n\nThere are many [apps and websites](https:\/\/www.healthline.com\/health\/meditation-online) that can help you get started with meditation. There may also be therapists in your area who specialize in MBCT.\n\n### How to hold space\n[Holding space](https:\/\/www.healthline.com\/health\/what-is-holding-space) is a form of mindfulness that can reduce stress. It involves allowing yourself to feel your emotions without self-criticism. Learn [how to hold space for yourself.](https:\/\/www.healthline.com\/health\/new-engagement-how-to-hold-space-for-yourself)\n\n## [**12\\. Cuddle**]()\n[Studies](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7250541\/) show positive [physical contact](https:\/\/www.healthline.com\/health\/how-to-cuddle) may help relieve stress.\n\nThese types of contact may help [release oxytocin](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7672023\/) and [lower cortisol](http:\/\/healthline.com\/nutrition\/ways-to-lower-cortisol). In turn, these effects help [lower blood pressure](https:\/\/www.healthline.com\/health\/high-blood-pressure-hypertension\/lower-it-fast) and heart rate. [High blood pressure](https:\/\/www.healthline.com\/health\/high-blood-pressure-hypertension) and increased heart rate are physical symptoms of stress.\n\n## [13\\. Spend time in nature]()\nA [review of 14 studies](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6970969\/) found that spending as little as 10 minutes in a [natural setting](https:\/\/www.healthline.com\/health\/mental-health\/ecotherapy) may help improve psychological and physiological markers of mental well-being, including perceived stress, in college-aged people.\n\n[Hiking](https:\/\/www.healthline.com\/health\/exercise-fitness\/hiking-brain-benefits) and camping are great options, but some people don’t enjoy — or have access to — these activities. Even in an urban area, you can seek out green spaces such as:\n\n- local parks\n- arboretums\n- botanical gardens\n\n## [14\\. Practice deep breathing]()\n[Studies](https:\/\/journals.lww.com\/jbisrir\/fulltext\/2019\/09000\/effectiveness_of_diaphragmatic_breathing_for.6.aspx?inf_contact_key=8d649) have associated diaphragmatic breathing with stress reduction.\n\nDeep [breathing exercises](https:\/\/www.healthline.com\/health\/breathing-exercises-for-anxiety) include:\n\n- [diaphragmatic breathing](https:\/\/www.healthline.com\/health\/diaphragmatic-breathing)\n- [alternate nostril breathing](https:\/\/www.healthline.com\/health\/alternate-nostril-breathing)\n- [box breathing](https:\/\/www.healthline.com\/health\/breathwork)\n\nDeep breathing aims to focus your awareness on your breath, making it slower and deeper. When you breathe in deeply through your nose, your lungs fully expand, and your belly rises. This helps slow your heart rate.\n\n## [15\\. Spend time with a pet]()\nHaving a pet may [help reduce](https:\/\/pubmed.ncbi.nlm.nih.gov\/31614747\/) stress and improve your mood. When you cuddle or touch your pet, your body releases [oxytocin](https:\/\/www.healthline.com\/health\/how-to-increase-oxytocin) — a hormone linked to positive moods.\n\nHaving a pet may also help relieve stress by:\n\n- giving you purpose\n- keeping you active\n- providing companionship\n\n## [16\\. Consider supplements]()\nSeveral vitamins and minerals play an important role in your body’s stress response and mood regulation. A deficiency in one or more nutrients may affect your mental health and ability to cope with stress.\n\nFor example, your magnesium levels may deplete when you’re chronically stressed.\n\nSince 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](https:\/\/www.healthline.com\/nutrition\/10-proven-magnesium-benefits) has [been linked](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7761127\/) to decreased stress in chronically stressed people.\n\n### A note on supplements\nIt is important to talk to a doctor before starting any supplement, even if it is available over-the-counter.\n\nDietary supplements may not be appropriate for everyone, and your doctor will be able to take your individual needs into account.\n\n## [The takeaway]()\nBeing chronically stressed can take a toll on your physical and mental health.\n\nGetting more exercise, practicing mindfulness, spending time with a pet, minimizing screen time, and getting outside more often are all ways that you can reduce stress.\n\n**»**[Read this article in Spanish.](https:\/\/www.healthline.com\/health\/es\/como-quitar-el-estres)\n\n### How we reviewed this article:\nHistory\n\nShare this article\n\n### Evidence Based\nThis article is based on scientific evidence, written by [experts](https:\/\/www.healthline.com\/nutrition-team) and fact checked by experts.\n\nOur team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument.\n\nThis article contains scientific references. The numbers in the parentheses (1, 2, 3) are clickable links to peer-reviewed scientific papers.\n\n![](https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2022\/01\/Madeline-Knott-500x500-Bio.png?w=105&h=105)\n\nMedically reviewed by [Madeline Knott, MD](https:\/\/www.healthline.com\/reviewers\/madeline-knott-md)  — Written by [Jillian Kubala, MS, RD](https:\/\/www.healthline.com\/authors\/jillian-kubala-ms-rd) and Kerri-Ann Jennings, MS, RD —  Updated on February 3, 2025\n\n### Read this next\n- [The Effects of Psoriatic Arthritis on the Body](https:\/\/www.healthline.com\/health\/psoriatic-arthritis\/effects-on-body?utm_source=ReadNext)\n  \n  Medically reviewed by [Stella Bard, MD](https:\/\/www.healthline.com\/medical-team)\n  \n  [Psoriatic arthritis is a form of arthritis that can develop after psoriasis. Learn more about the effects of psoriatic arthritis on your body.](https:\/\/www.healthline.com\/health\/psoriatic-arthritis\/effects-on-body?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health\/psoriatic-arthritis\/effects-on-body?utm_source=ReadNext)\n- [10 Ways to Relieve Stress](https:\/\/www.healthline.com\/health\/mental-health\/how-to-relieve-stress-in-10-ways?utm_source=ReadNext)\n  \n  [Stress is a natural and normal part of life, but sometimes you just need to relax. We've compiled a list of the top 10 ways to relieve stress.](https:\/\/www.healthline.com\/health\/mental-health\/how-to-relieve-stress-in-10-ways?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health\/mental-health\/how-to-relieve-stress-in-10-ways?utm_source=ReadNext)\n- [When You Might Consider Consulting a Psychologist](https:\/\/www.healthline.com\/health\/mental-health\/psychologist-help?utm_source=ReadNext)\n  \n  [People seek help from professional psychologists for many different challenges. Find out more about these issues, from death to stress to family and…](https:\/\/www.healthline.com\/health\/mental-health\/psychologist-help?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health\/mental-health\/psychologist-help?utm_source=ReadNext)\n- [13 Daily Hacks for Someone with Social Anxiety](https:\/\/www.healthline.com\/health\/anxiety\/hacks-social-anxiety?utm_source=ReadNext)\n  \n  [Social anxiety can creep up at work, on dates, at parties, and more. Here are just a few ways to get it under control in your daily life.](https:\/\/www.healthline.com\/health\/anxiety\/hacks-social-anxiety?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health\/anxiety\/hacks-social-anxiety?utm_source=ReadNext)\n- [How Meditation Benefits Your Mind and Body](https:\/\/www.healthline.com\/nutrition\/12-benefits-of-meditation?utm_source=ReadNext)\n  \n  Written by Matthew Thorpe, MD, PhD and [Rachael Ajmera, MS, RD](https:\/\/www.healthline.com\/authors\/rachael-link)\n  \n  [Meditation is the process of redirecting your thoughts to calm your mind. It may also improve your overall quality of life. This is what the research…](https:\/\/www.healthline.com\/nutrition\/12-benefits-of-meditation?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/nutrition\/12-benefits-of-meditation?utm_source=ReadNext)\n- [12 Benefits of Yoga That Are Supported by Science](https:\/\/www.healthline.com\/nutrition\/13-benefits-of-yoga?utm_source=ReadNext)\n  \n  Written by Sarah Ezrin and [Anisha Mansuri](https:\/\/www.healthline.com\/authors\/anisha-mansuri)\n  \n  [Yoga combines breathing exercises, meditation, and poses that are proven to benefit mental and physical health. Here are 12 evidence-based benefits of…](https:\/\/www.healthline.com\/nutrition\/13-benefits-of-yoga?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/nutrition\/13-benefits-of-yoga?utm_source=ReadNext)\n\n© 2026 Healthline Media LLC. All rights reserved. Healthline Media is an RVO Health Company. Our website services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. [See additional information](https:\/\/www.healthline.com\/additional-information).\n\n- [About Us](https:\/\/www.healthline.com\/about)\n- [Contact Us](https:\/\/www.healthline.com\/about\/contact-us)\n- [Privacy Policy](https:\/\/www.healthline.com\/privacy-policy)\n- Privacy Settings\n- [Advertising Policy](https:\/\/www.healthline.com\/advertising-policy)\n- [Health Topics](https:\/\/www.healthline.com\/directory\/topics)\n\n- [Sitemap](https:\/\/www.healthline.com\/sitemap)\n- [Medical Affairs](https:\/\/www.healthline.com\/medical-team)\n- [Content Integrity](https:\/\/www.healthline.com\/about\/content-integrity)\n- [Newsletters](https:\/\/www.healthline.com\/newsletter-signup)\n- © 2026 Healthline Media LLC. All rights reserved. Healthline Media is an RVO Health Company. Our website services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. [See additional information](https:\/\/www.healthline.com\/additional-information).\n\n© 2026 Healthline Media LLC. All rights reserved. Healthline Media is an RVO Health Company. Our website services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. [See additional information](https:\/\/www.healthline.com\/additional-information).\n\n[About](https:\/\/www.healthlinemedia.com\/?utm_source=healthline.com&utm_medium=site&utm_campaign=footer&utm_content=about)[Careers](https:\/\/rvohealth.com\/careers)[Advertise with us](https:\/\/www.healthlinemedia.com\/advertise?utm_source=healthline.com&utm_medium=site&utm_campaign=footer&utm_content=advertise)\n\nOUR BRANDS\n\n[Healthline](https:\/\/www.healthline.com\/)[Medical News Today](https:\/\/www.medicalnewstoday.com\/)[Greatist](https:\/\/greatist.com\/)[Psych Central](https:\/\/psychcentral.com\/)[Bezzy](https:\/\/bezzy.com\/)\n\n![](http:\/\/b.scorecardresearch.com\/p?c1=2&c2=38584006&cv=3.9&cj=1&comscorekw=main)","attrs_readable_markdown":"Engaging in activities that support self-care may help reduce stress and anxiety. These can include getting more exercise, mindfulness practices, and eating a well-balanced diet.\n\nMinimizing the chronic [stress](https:\/\/www.healthline.com\/health\/stress) of daily life as much as possible can support your overall health. Chronic stress can increase your risk of health conditions, including:\n\n- [heart disease](https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7603890\/)\n- [anxiety disorders](https:\/\/www.healthline.com\/health\/anxiety)\n- [depression](https:\/\/www.healthline.com\/health\/depression)\n\nCertain factors may affect your vulnerability to stress. These can include:\n\n- [genetics](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6663037\/)\n- level of social support\n- [coping style](https:\/\/www.healthline.com\/health\/whats-your-stress-coping-style)\n- [personality type](https:\/\/www.healthline.com\/health\/mental-health\/list-of-personality-types)\n- discrimination due to race, gender, or perceived gender, LBGTQIA+, socioeconomic status, or other factors\n- [childhood trauma](https:\/\/www.healthline.com\/health\/mental-health\/therapy-for-childhood-trauma)\n- your [profession](https:\/\/www.healthline.com\/health\/work-stress)\n\nA [6-week study](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7264390\/) of 185 university students found that participating in [aerobic exercise](https:\/\/www.healthline.com\/health\/fitness-exercise\/benefits-of-aerobic-exercise) 2 days per week significantly reduced overall perceived stress and perceived stress due to uncertainty.\n\nThe [CDC](https:\/\/www.cdc.gov\/physical-activity-basics\/guidelines\/adults.html) recommends 150 minutes of moderate-intensity exercise per week, as well as two days of muscle-strengthening activity.\n\nIf you’re currently inactive, start with gentle activities such as [walking or biking](https:\/\/www.healthline.com\/health\/fitness\/cycling-vs-walking). Choosing an activity you enjoy can help increase your chances of sticking to it in the long term.\n\nAdditionally, being chronically stressed [may lead you](https:\/\/link.springer.com\/article\/10.1186\/s12889-021-12488-9) to [overeat](https:\/\/www.healthline.com\/nutrition\/overeating-effects) and consume more ultra-processed foods.\n\nIf you do not eat enough nutrient-dense whole foods, you may increase your risk of deficiencies in nutrients essential for regulating stress and mood, such as [magnesium](https:\/\/www.healthline.com\/nutrition\/magnesium-benefits) and [B vitamins](https:\/\/www.healthline.com\/nutrition\/vitamin-b-complex).\n\nMinimizing your intake of highly processed foods and beverages and eating more [whole foods](https:\/\/www.healthline.com\/nutrition\/plant-based-diet-guide) can help ensure your body is properly nourished, and it may improve your resilience to stress.\n\nWhole food options can include:\n\n- [vegetables](https:\/\/www.healthline.com\/nutrition\/14-healthiest-vegetables-on-earth)\n- [fruits](https:\/\/www.healthline.com\/nutrition\/healthy-fruit)\n- [beans](https:\/\/www.healthline.com\/nutrition\/beans-101)\n- [fish](https:\/\/www.healthline.com\/nutrition\/11-health-benefits-of-fish)\n- [nuts](https:\/\/www.healthline.com\/nutrition\/9-healthy-nuts)\n- [seeds](https:\/\/www.healthline.com\/nutrition\/6-healthiest-seeds)\n\nScreen time may also negatively affect sleep, which [may also lead](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7202382\/) to increased stress levels.\n\n[Journaling](https:\/\/www.healthline.com\/health\/benefits-of-journaling) may help [reduce](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8935176\/) stress and provide a positive outlet for your thoughts and emotions.\n\nYou can also try a [guided journal](https:\/\/www.healthline.com\/health\/best-guided-journals) if you’d prefer more targeted, expressive writing.\n\nHaving a social support system is important for your overall mental health.\n\nA [2019 study](https:\/\/pubmed.ncbi.nlm.nih.gov\/30920247\/) in 163 Latinx college-age young adults associated lower levels of support from friends, family, and romantic partners with higher perceived stress.\n\nIf you do not have friends or family to depend on, social support groups may help. Consider joining a club or sports team or volunteering for a cause that’s important to you.\n\nBeing selective about what you take on — and saying “no” to things that will unnecessarily add to your load — can reduce your stress levels.\n\n[Creating boundaries](https:\/\/www.healthline.com\/health\/mental-health\/set-boundaries), especially with people who add to your stress levels, is a healthy way to protect your well-being.\n\nThis can be as simple as asking a friend or family member not to stop by unannounced or taking a rain check on plans if you are feeling overwhelmed.\n\n[Procrastination](https:\/\/www.healthline.com\/health\/mental-health\/chronic-procrastination) can cause stress, which negatively affects your health and sleep quality. You may also be [more likely](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10049005\/) to procrastinate in times of stress as a coping mechanism.\n\nA [study](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6619418\/) in 140 medical students linked procrastination to increased stress levels.\n\nIf you find yourself procrastinating regularly, it may be helpful to make [a to-do list](https:\/\/www.healthline.com\/health\/how-to-tweak-your-to-do-list-for-your-mental-health). Give yourself realistic deadlines and work your way down the list in order of priority. Sometimes, adding an item to the list may help you feel better about it, even if it doesn’t get done immediately.\n\n[Research](https:\/\/www.nccih.nih.gov\/health\/yoga-what-you-need-to-know) shows that [yoga](http:\/\/healthline.com\/nutrition\/13-benefits-of-yoga) can help reduce stress and promote psychological well-being.\n\nYoga [may also help](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7074898\/) lower cortisol levels, blood pressure, and heart rate while increasing levels of [gamma aminobutyric acid](https:\/\/www.healthline.com\/health\/gamma-aminobutyric-acid), a neurotransmitter that’s low in people with mood disorders.\n\nStress reduction techniques that utilize [mindfulness](https:\/\/www.healthline.com\/health\/mind-body\/what-is-mindfulness) include meditation and mindfulness-based cognitive therapy (MBCT), a type of [cognitive behavioral therapy](https:\/\/www.healthline.com\/health\/cognitive-behavioral-therapy).\n\nMeditating consistently, even for short periods, [may help boost](https:\/\/pubmed.ncbi.nlm.nih.gov\/30153464\/) your mood and decrease symptoms of stress and anxiety.\n\nThere are many [apps and websites](https:\/\/www.healthline.com\/health\/meditation-online) that can help you get started with meditation. There may also be therapists in your area who specialize in MBCT.\n\nA [review of 14 studies](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6970969\/) found that spending as little as 10 minutes in a [natural setting](https:\/\/www.healthline.com\/health\/mental-health\/ecotherapy) may help improve psychological and physiological markers of mental well-being, including perceived stress, in college-aged people.\n\n[Hiking](https:\/\/www.healthline.com\/health\/exercise-fitness\/hiking-brain-benefits) and camping are great options, but some people don’t enjoy — or have access to — these activities. Even in an urban area, you can seek out green spaces such as:\n\n- local parks\n- arboretums\n- botanical gardens\n\nHaving a pet may [help reduce](https:\/\/pubmed.ncbi.nlm.nih.gov\/31614747\/) stress and improve your mood. When you cuddle or touch your pet, your body releases [oxytocin](https:\/\/www.healthline.com\/health\/how-to-increase-oxytocin) — a hormone linked to positive moods.\n\nHaving a pet may also help relieve stress by:\n\n- giving you purpose\n- keeping you active\n- providing companionship\n\nSeveral vitamins and minerals play an important role in your body’s stress response and mood regulation. A deficiency in one or more nutrients may affect your mental health and ability to cope with stress.\n\nFor example, your magnesium levels may deplete when you’re chronically stressed.\n\nSince 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](https:\/\/www.healthline.com\/nutrition\/10-proven-magnesium-benefits) has [been linked](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7761127\/) to decreased stress in chronically stressed people.\n\nBeing chronically stressed can take a toll on your physical and mental health.\n\nGetting more exercise, practicing mindfulness, spending time with a pet, minimizing screen time, and getting outside more often are all ways that you can reduce stress.","meta_canonical":null}

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URL	https://www.healthline.com/nutrition/16-ways-relieve-stress-anxiety
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Meta Title	16 Simple Ways to Relieve Stress and Anxiety
Meta Description	Excess stress is a common problem. Learn effective ways to relieve stress and anxiety.
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Boilerpipe Text	Engaging in activities that support self-care may help reduce stress and anxiety. These can include getting more exercise, mindfulness practices, and eating a well-balanced diet. Minimizing the chronic stress of daily life as much as possible can support your overall health. Chronic stress can increase your risk of health conditions, including: heart disease anxiety disorders depression Certain factors may affect your vulnerability to stress. These can include: genetics level of social support coping style personality type discrimination due to race, gender, or perceived gender, LBGTQIA+, socioeconomic status, or other factors childhood trauma your profession A 6-week study of 185 university students found that participating in aerobic exercise 2 days per week significantly reduced overall perceived stress and perceived stress due to uncertainty. The CDC recommends 150 minutes of moderate-intensity exercise per week, as well as two days of muscle-strengthening activity. If you’re currently inactive, start with gentle activities such as walking or biking . Choosing an activity you enjoy can help increase your chances of sticking to it in the long term. Additionally, being chronically stressed may lead you to overeat and consume more ultra-processed foods. If you do not eat enough nutrient-dense whole foods, you may increase your risk of deficiencies in nutrients essential for regulating stress and mood, such as magnesium and B vitamins . Minimizing your intake of highly processed foods and beverages and eating more whole foods can help ensure your body is properly nourished, and it may improve your resilience to stress. Whole food options can include: vegetables fruits beans fish nuts seeds Screen time may also negatively affect sleep, which may also lead to increased stress levels. Journaling may help reduce stress and provide a positive outlet for your thoughts and emotions. You can also try a guided journal if you’d prefer more targeted, expressive writing. Having a social support system is important for your overall mental health. A 2019 study in 163 Latinx college-age young adults associated lower levels of support from friends, family, and romantic partners with higher perceived stress. If you do not have friends or family to depend on, social support groups may help. Consider joining a club or sports team or volunteering for a cause that’s important to you. Being selective about what you take on — and saying “no” to things that will unnecessarily add to your load — can reduce your stress levels. Creating boundaries , especially with people who add to your stress levels, is a healthy way to protect your well-being. This can be as simple as asking a friend or family member not to stop by unannounced or taking a rain check on plans if you are feeling overwhelmed. Procrastination can cause stress, which negatively affects your health and sleep quality. You may also be more likely to procrastinate in times of stress as a coping mechanism. A study in 140 medical students linked procrastination to increased stress levels. If you find yourself procrastinating regularly, it may be helpful to make a to-do list . Give yourself realistic deadlines and work your way down the list in order of priority. Sometimes, adding an item to the list may help you feel better about it, even if it doesn’t get done immediately. Research shows that yoga can help reduce stress and promote psychological well-being. Yoga may also help lower cortisol levels, blood pressure, and heart rate while increasing levels of gamma aminobutyric acid , a neurotransmitter that’s low in people with mood disorders. Stress reduction techniques that utilize mindfulness include meditation and mindfulness-based cognitive therapy (MBCT), a type of cognitive behavioral therapy . Meditating consistently, even for short periods, may help boost your mood and decrease symptoms of stress and anxiety. There are many apps and websites that can help you get started with meditation. There may also be therapists in your area who specialize in MBCT. A review of 14 studies found that spending as little as 10 minutes in a natural setting may help improve psychological and physiological markers of mental well-being, including perceived stress, in college-aged people. Hiking and camping are great options, but some people don’t enjoy — or have access to — these activities. Even in an urban area, you can seek out green spaces such as: local parks arboretums botanical gardens Having a pet may help reduce stress and improve your mood. When you cuddle or touch your pet, your body releases oxytocin — a hormone linked to positive moods. Having a pet may also help relieve stress by: giving you purpose keeping you active providing companionship Several vitamins and minerals play an important role in your body’s stress response and mood regulation. A deficiency in one or more nutrients may affect your mental health and ability to cope with stress. For example, your magnesium levels may deplete when you’re chronically stressed. 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 linked to decreased stress in chronically stressed people. Being chronically stressed can take a toll on your physical and mental health. Getting more exercise, practicing mindfulness, spending time with a pet, minimizing screen time, and getting outside more often are all ways that you can reduce stress.
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Subscribe [Skin Care](https://www.healthline.com/skincare) - [Your Skin](https://www.healthline.com/skincare/skin-youre-in) - [Science](https://www.healthline.com/skincare/skin-science) - [Ingredients](https://www.healthline.com/skincare/ingredients) - [Routine](https://www.healthline.com/skincare/build-your-routine) - [Acne](https://www.healthline.com/skincare/acne) - [Conditions](https://www.healthline.com/skincare/conditions-and-concerns) - [Procedures](https://www.healthline.com/skincare/procedures) - [Products](https://www.healthline.com/skincare/products) - [Sun Protection](https://www.healthline.com/skincare/sun-protection) - [Natural](https://www.healthline.com/skincare/natural-and-diy) - [Hair & Nails](https://www.healthline.com/skincare/hair-and-nails) [Women's Wellness](https://www.healthline.com/program/womens-wellness "Women's Wellness program landing page") [Nutrition](https://www.healthline.com/nutrition) Evidence Based # 16 Simple Ways to Relieve Stress ![](https://i0.wp.com/post.healthline.com/wp-content/uploads/2022/01/Madeline-Knott-500x500-Bio.png?w=105&h=105) [Medically reviewed]() by [Madeline Knott, MD]() — Written by [Jillian Kubala, MS, RD]() and Kerri-Ann Jennings, MS, RD — [Updated on February 3, 2025]() - [Exercise](https://www.healthline.com/nutrition/16-ways-relieve-stress-anxiety#exercise) - [Eat a balanced diet](https://www.healthline.com/nutrition/16-ways-relieve-stress-anxiety#eat-a-balanced-diet) - [Reduce screen time](https://www.healthline.com/nutrition/16-ways-relieve-stress-anxiety#reduce-screen-time) - [Self-care](https://www.healthline.com/nutrition/16-ways-relieve-stress-anxiety#self-care) - [Journaling](https://www.healthline.com/nutrition/16-ways-relieve-stress-anxiety#journaling) - [Reduce caffeine](https://www.healthline.com/nutrition/16-ways-relieve-stress-anxiety#reduce-caffeine) - [Spend time with loved ones](https://www.healthline.com/nutrition/16-ways-relieve-stress-anxiety#spend-time-with-loved-ones) - [Create boundaries](https://www.healthline.com/nutrition/16-ways-relieve-stress-anxiety#create-boundaries) - [Avoid procrastination](https://www.healthline.com/nutrition/16-ways-relieve-stress-anxiety#avoid-procrastination) - [Yoga](https://www.healthline.com/nutrition/16-ways-relieve-stress-anxiety#yoga) - [Mindfulness](https://www.healthline.com/nutrition/16-ways-relieve-stress-anxiety#mindfulness) - [Cuddle](https://www.healthline.com/nutrition/16-ways-relieve-stress-anxiety#cuddle) - [Get outside](https://www.healthline.com/nutrition/16-ways-relieve-stress-anxiety#get-outside) - [Deep breaths](https://www.healthline.com/nutrition/16-ways-relieve-stress-anxiety#deep-breaths) - [Spend time with pets](https://www.healthline.com/nutrition/16-ways-relieve-stress-anxiety#spend-time-with-pets) - [Supplements](https://www.healthline.com/nutrition/16-ways-relieve-stress-anxiety#supplements) - [Takeaway](https://www.healthline.com/nutrition/16-ways-relieve-stress-anxiety#takeaway) Engaging in activities that support self-care may help reduce stress and anxiety. These can include getting more exercise, mindfulness practices, and eating a well-balanced diet. Minimizing the chronic [stress](https://www.healthline.com/health/stress) of daily life as much as possible can support your overall health. Chronic stress can increase your risk of health conditions, including: - [heart disease](https://pmc.ncbi.nlm.nih.gov/articles/PMC7603890/) - [anxiety disorders](https://www.healthline.com/health/anxiety) - [depression](https://www.healthline.com/health/depression) Certain factors may affect your vulnerability to stress. These can include: - [genetics](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6663037/) - level of social support - [coping style](https://www.healthline.com/health/whats-your-stress-coping-style) - [personality type](https://www.healthline.com/health/mental-health/list-of-personality-types) - discrimination due to race, gender, or perceived gender, LBGTQIA+, socioeconomic status, or other factors - [childhood trauma](https://www.healthline.com/health/mental-health/therapy-for-childhood-trauma) - your [profession](https://www.healthline.com/health/work-stress) ### Stress and mental health conditions Stress isn’t the same as mental health disorders such as anxiety and depression. Although the tips below may relieve many types of stress, they are not a substitute for treatment from a mental health professional. ![walking the dog](https://i0.wp.com/lh3.googleusercontent.com/YG6obdir7-U7LeBaSZd3DYKv_jvoD6fSFvVKHCMsbQiCNQyLm6cjp8Bw4KtFZL9kbGV4sA91S3PABRPGZ9i9h-xmytrljRQNXeGLHZHqHdBv4wn6VHpkM2YNsHipuUzPie0Ru2P-?w=1155&h=1528) [Share on Pinterest](https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fwww.healthline.com%2Fnutrition%2F16-ways-relieve-stress-anxiety&media=https%3A%2F%2Flh3.googleusercontent.com%2FYG6obdir7-U7LeBaSZd3DYKv_jvoD6fSFvVKHCMsbQiCNQyLm6cjp8Bw4KtFZL9kbGV4sA91S3PABRPGZ9i9h-xmytrljRQNXeGLHZHqHdBv4wn6VHpkM2YNsHipuUzPie0Ru2P-&description=16%20Simple%20Ways%20to%20Relieve%20Stress%20and%20Anxiety "Share on Pinterest") ## [1\. Get more physical activity]() A [6-week study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7264390/) of 185 university students found that participating in [aerobic exercise](https://www.healthline.com/health/fitness-exercise/benefits-of-aerobic-exercise) 2 days per week significantly reduced overall perceived stress and perceived stress due to uncertainty. The [CDC](https://www.cdc.gov/physical-activity-basics/guidelines/adults.html) recommends 150 minutes of moderate-intensity exercise per week, as well as two days of muscle-strengthening activity. If you’re currently inactive, start with gentle activities such as [walking or biking](https://www.healthline.com/health/fitness/cycling-vs-walking). Choosing an activity you enjoy can help increase your chances of sticking to it in the long term. ## [2\. Eat a balanced diet]() A [2022 review of research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9268228/) suggests that people who follow a diet high in [ultra-processed foods](https://www.healthline.com/health/food-nutrition/ultra-processed-foods) and [added sugar](https://www.healthline.com/nutrition/too-much-sugar) are more likely to experience higher perceived stress levels. Additionally, being chronically stressed [may lead you](https://link.springer.com/article/10.1186/s12889-021-12488-9) to [overeat](https://www.healthline.com/nutrition/overeating-effects) and consume more ultra-processed foods. If you do not eat enough nutrient-dense whole foods, you may increase your risk of deficiencies in nutrients essential for regulating stress and mood, such as [magnesium](https://www.healthline.com/nutrition/magnesium-benefits) and [B vitamins](https://www.healthline.com/nutrition/vitamin-b-complex). Minimizing your intake of highly processed foods and beverages and eating more [whole foods](https://www.healthline.com/nutrition/plant-based-diet-guide) can help ensure your body is properly nourished, and it may improve your resilience to stress. Whole food options can include: - [vegetables](https://www.healthline.com/nutrition/14-healthiest-vegetables-on-earth) - [fruits](https://www.healthline.com/nutrition/healthy-fruit) - [beans](https://www.healthline.com/nutrition/beans-101) - [fish](https://www.healthline.com/nutrition/11-health-benefits-of-fish) - [nuts](https://www.healthline.com/nutrition/9-healthy-nuts) - [seeds](https://www.healthline.com/nutrition/6-healthiest-seeds) ### Meals with whole foods - [Chicken and squash bake](https://www.healthline.com/recipes/chicken-and-squash-bake) - [Green bean salad with quinoa and feta](https://www.healthline.com/recipes/green-bean-salad-with-quinoa-and-feta) - [Tomato, orzo, and white bean soup](https://www.healthline.com/recipes/tomato-orzo-and-white-bean-soup) - [Summer roll bowls](https://www.healthline.com/recipes/summer-roll-bowls) - [Superfoods shake](https://www.healthline.com/recipes/superfoods-shake) ## [3\. Minimize screen time]() A [2021 review of literature](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8203830/) points out that several studies have linked [excessive smartphone use](https://www.healthline.com/health/mental-health/cell-phone-addiction) with increased stress levels. Screen time may also negatively affect sleep, which [may also lead](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7202382/) to increased stress levels. ## [4\. Practice self-care]() Self-care doesn’t have to be elaborate or complicated. It simply means tending to your well-being and happiness. Engaging in self-care is associated with [lower levels of stress and improved quality of life](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8678542/). Examples of self-care include: - going for a [walk](https://www.healthline.com/health/benefits-of-walking) outside - [taking a bath](https://www.healthline.com/health/chronic-pain/hot-bath-benefits-sento-furo-japanese-bathing) - [lighting candles](https://www.healthline.com/health/nontoxic-candles) - [reading](https://www.healthline.com/health/benefits-of-reading-books) a good book - [exercising](https://www.healthline.com/health/heart-disease/exercise-stress-relief) - preparing a [healthy meal](https://www.healthline.com/nutrition/easy-and-healthy-meal-plan) - [stretching before bed](https://www.healthline.com/health/sleep/the-best-workout-routine-to-do-before-bedtime) - getting a [massage](https://www.healthline.com/health/types-of-massage) - practicing a hobby - using a diffuser with calming scents - [practicing yoga](https://www.healthline.com/health/fitness/yoga-for-stress) ## [5\. Try journaling]() [Journaling](https://www.healthline.com/health/benefits-of-journaling) may help [reduce](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8935176/) stress and provide a positive outlet for your thoughts and emotions. You can also try a [guided journal](https://www.healthline.com/health/best-guided-journals) if you’d prefer more targeted, expressive writing. ## [6\. Reduce your caffeine intake]() Consuming too much [caffeine](http://healthline.com/nutrition/what-is-caffeine) may worsen stress, according to a [2021 review of literature](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8467199/). Overconsumption may also harm your sleep, which can increase stress. Although [coffee has health benefits](http://healthline.com/nutrition/top-13-evidence-based-health-benefits-of-coffee) in moderation, it’s recommended to keep caffeine intake under [400 mg](https://www.ncbi.nlm.nih.gov/books/NBK519490/) daily, which equals 4–5 cups (0.9–1.2 L) of coffee. ### Coffee alternatives - [Matcha green tea shake](https://www.healthline.com/recipes/matcha-green-tea-shake) - [Vanilla chai tea shake](https://www.healthline.com/recipes/vanilla-chai-tea-shake) - [Chai spice shake](https://www.healthline.com/recipes/chai-spice-shake) - [Carrot ginger smoothie](https://www.healthline.com/recipes/carrot-ginger-smoothie) ## [7\. Spend time with loved ones]() Having a social support system is important for your overall mental health. A [2019 study](https://pubmed.ncbi.nlm.nih.gov/30920247/) in 163 Latinx college-age young adults associated lower levels of support from friends, family, and romantic partners with higher perceived stress. If you do not have friends or family to depend on, social support groups may help. Consider joining a club or sports team or volunteering for a cause that’s important to you. ## [8\. Create boundaries and learn to say no]() Being selective about what you take on — and saying “no” to things that will unnecessarily add to your load — can reduce your stress levels. [Creating boundaries](https://www.healthline.com/health/mental-health/set-boundaries), especially with people who add to your stress levels, is a healthy way to protect your well-being. This can be as simple as asking a friend or family member not to stop by unannounced or taking a rain check on plans if you are feeling overwhelmed. ## [9\. Avoid procrastination]() [Procrastination](https://www.healthline.com/health/mental-health/chronic-procrastination) can cause stress, which negatively affects your health and sleep quality. You may also be [more likely](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10049005/) to procrastinate in times of stress as a coping mechanism. A [study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6619418/) in 140 medical students linked procrastination to increased stress levels. If you find yourself procrastinating regularly, it may be helpful to make [a to-do list](https://www.healthline.com/health/how-to-tweak-your-to-do-list-for-your-mental-health). Give yourself realistic deadlines and work your way down the list in order of priority. Sometimes, adding an item to the list may help you feel better about it, even if it doesn’t get done immediately. ## [10\. Take a yoga class]() [Research](https://www.nccih.nih.gov/health/yoga-what-you-need-to-know) shows that [yoga](http://healthline.com/nutrition/13-benefits-of-yoga) can help reduce stress and promote psychological well-being. Yoga [may also help](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7074898/) lower cortisol levels, blood pressure, and heart rate while increasing levels of [gamma aminobutyric acid](https://www.healthline.com/health/gamma-aminobutyric-acid), a neurotransmitter that’s low in people with mood disorders. ### ## [11\. Practice mindfulness]() Stress reduction techniques that utilize [mindfulness](https://www.healthline.com/health/mind-body/what-is-mindfulness) include meditation and mindfulness-based cognitive therapy (MBCT), a type of [cognitive behavioral therapy](https://www.healthline.com/health/cognitive-behavioral-therapy). Meditating consistently, even for short periods, [may help boost](https://pubmed.ncbi.nlm.nih.gov/30153464/) your mood and decrease symptoms of stress and anxiety. There are many [apps and websites](https://www.healthline.com/health/meditation-online) that can help you get started with meditation. There may also be therapists in your area who specialize in MBCT. ### How to hold space [Holding space](https://www.healthline.com/health/what-is-holding-space) is a form of mindfulness that can reduce stress. It involves allowing yourself to feel your emotions without self-criticism. Learn [how to hold space for yourself.](https://www.healthline.com/health/new-engagement-how-to-hold-space-for-yourself) ## [12\. Cuddle]() [Studies](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7250541/) show positive [physical contact](https://www.healthline.com/health/how-to-cuddle) may help relieve stress. These types of contact may help [release oxytocin](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7672023/) and [lower cortisol](http://healthline.com/nutrition/ways-to-lower-cortisol). In turn, these effects help [lower blood pressure](https://www.healthline.com/health/high-blood-pressure-hypertension/lower-it-fast) and heart rate. [High blood pressure](https://www.healthline.com/health/high-blood-pressure-hypertension) and increased heart rate are physical symptoms of stress. ## [13\. Spend time in nature]() A [review of 14 studies](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6970969/) found that spending as little as 10 minutes in a [natural setting](https://www.healthline.com/health/mental-health/ecotherapy) may help improve psychological and physiological markers of mental well-being, including perceived stress, in college-aged people. [Hiking](https://www.healthline.com/health/exercise-fitness/hiking-brain-benefits) and camping are great options, but some people don’t enjoy — or have access to — these activities. Even in an urban area, you can seek out green spaces such as: - local parks - arboretums - botanical gardens ## [14\. Practice deep breathing]() [Studies](https://journals.lww.com/jbisrir/fulltext/2019/09000/effectiveness_of_diaphragmatic_breathing_for.6.aspx?inf_contact_key=8d649) have associated diaphragmatic breathing with stress reduction. Deep [breathing exercises](https://www.healthline.com/health/breathing-exercises-for-anxiety) include: - [diaphragmatic breathing](https://www.healthline.com/health/diaphragmatic-breathing) - [alternate nostril breathing](https://www.healthline.com/health/alternate-nostril-breathing) - [box breathing](https://www.healthline.com/health/breathwork) Deep breathing aims to focus your awareness on your breath, making it slower and deeper. When you breathe in deeply through your nose, your lungs fully expand, and your belly rises. This helps slow your heart rate. ## [15\. Spend time with a pet]() Having a pet may [help reduce](https://pubmed.ncbi.nlm.nih.gov/31614747/) stress and improve your mood. When you cuddle or touch your pet, your body releases [oxytocin](https://www.healthline.com/health/how-to-increase-oxytocin) — a hormone linked to positive moods. Having a pet may also help relieve stress by: - giving you purpose - keeping you active - providing companionship ## [16\. Consider supplements]() Several vitamins and minerals play an important role in your body’s stress response and mood regulation. A deficiency in one or more nutrients may affect your mental health and ability to cope with stress. For example, your magnesium levels may deplete when you’re chronically stressed. 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](https://www.healthline.com/nutrition/10-proven-magnesium-benefits) has [been linked](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7761127/) to decreased stress in chronically stressed people. ### A note on supplements It is important to talk to a doctor before starting any supplement, even if it is available over-the-counter. Dietary supplements may not be appropriate for everyone, and your doctor will be able to take your individual needs into account. ## [The takeaway]() Being chronically stressed can take a toll on your physical and mental health. Getting more exercise, practicing mindfulness, spending time with a pet, minimizing screen time, and getting outside more often are all ways that you can reduce stress. »[Read this article in Spanish.](https://www.healthline.com/health/es/como-quitar-el-estres) ### How we reviewed this article: History Share this article ### Evidence Based This article is based on scientific evidence, written by [experts](https://www.healthline.com/nutrition-team) and fact checked by experts. Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument. This article contains scientific references. The numbers in the parentheses (1, 2, 3) are clickable links to peer-reviewed scientific papers. ![](https://i0.wp.com/post.healthline.com/wp-content/uploads/2022/01/Madeline-Knott-500x500-Bio.png?w=105&h=105) Medically reviewed by [Madeline Knott, MD](https://www.healthline.com/reviewers/madeline-knott-md) — Written by [Jillian Kubala, MS, RD](https://www.healthline.com/authors/jillian-kubala-ms-rd) and Kerri-Ann Jennings, MS, RD — Updated on February 3, 2025 ### Read this next - [The Effects of Psoriatic Arthritis on the Body](https://www.healthline.com/health/psoriatic-arthritis/effects-on-body?utm_source=ReadNext) Medically reviewed by [Stella Bard, MD](https://www.healthline.com/medical-team) [Psoriatic arthritis is a form of arthritis that can develop after psoriasis. Learn more about the effects of psoriatic arthritis on your body.](https://www.healthline.com/health/psoriatic-arthritis/effects-on-body?utm_source=ReadNext) [READ MORE](https://www.healthline.com/health/psoriatic-arthritis/effects-on-body?utm_source=ReadNext) - [10 Ways to Relieve Stress](https://www.healthline.com/health/mental-health/how-to-relieve-stress-in-10-ways?utm_source=ReadNext) [Stress is a natural and normal part of life, but sometimes you just need to relax. We've compiled a list of the top 10 ways to relieve stress.](https://www.healthline.com/health/mental-health/how-to-relieve-stress-in-10-ways?utm_source=ReadNext) [READ MORE](https://www.healthline.com/health/mental-health/how-to-relieve-stress-in-10-ways?utm_source=ReadNext) - [When You Might Consider Consulting a Psychologist](https://www.healthline.com/health/mental-health/psychologist-help?utm_source=ReadNext) [People seek help from professional psychologists for many different challenges. Find out more about these issues, from death to stress to family and…](https://www.healthline.com/health/mental-health/psychologist-help?utm_source=ReadNext) [READ MORE](https://www.healthline.com/health/mental-health/psychologist-help?utm_source=ReadNext) - [13 Daily Hacks for Someone with Social Anxiety](https://www.healthline.com/health/anxiety/hacks-social-anxiety?utm_source=ReadNext) [Social anxiety can creep up at work, on dates, at parties, and more. Here are just a few ways to get it under control in your daily life.](https://www.healthline.com/health/anxiety/hacks-social-anxiety?utm_source=ReadNext) [READ MORE](https://www.healthline.com/health/anxiety/hacks-social-anxiety?utm_source=ReadNext) - [How Meditation Benefits Your Mind and Body](https://www.healthline.com/nutrition/12-benefits-of-meditation?utm_source=ReadNext) Written by Matthew Thorpe, MD, PhD and [Rachael Ajmera, MS, RD](https://www.healthline.com/authors/rachael-link) [Meditation is the process of redirecting your thoughts to calm your mind. It may also improve your overall quality of life. This is what the research…](https://www.healthline.com/nutrition/12-benefits-of-meditation?utm_source=ReadNext) [READ MORE](https://www.healthline.com/nutrition/12-benefits-of-meditation?utm_source=ReadNext) - [12 Benefits of Yoga That Are Supported by Science](https://www.healthline.com/nutrition/13-benefits-of-yoga?utm_source=ReadNext) Written by Sarah Ezrin and [Anisha Mansuri](https://www.healthline.com/authors/anisha-mansuri) [Yoga combines breathing exercises, meditation, and poses that are proven to benefit mental and physical health. Here are 12 evidence-based benefits of…](https://www.healthline.com/nutrition/13-benefits-of-yoga?utm_source=ReadNext) [READ MORE](https://www.healthline.com/nutrition/13-benefits-of-yoga?utm_source=ReadNext) © 2026 Healthline Media LLC. All rights reserved. Healthline Media is an RVO Health Company. Our website services, content, and products are for informational purposes only. 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Readable Markdown	Engaging in activities that support self-care may help reduce stress and anxiety. These can include getting more exercise, mindfulness practices, and eating a well-balanced diet. Minimizing the chronic [stress](https://www.healthline.com/health/stress) of daily life as much as possible can support your overall health. Chronic stress can increase your risk of health conditions, including: - [heart disease](https://pmc.ncbi.nlm.nih.gov/articles/PMC7603890/) - [anxiety disorders](https://www.healthline.com/health/anxiety) - [depression](https://www.healthline.com/health/depression) Certain factors may affect your vulnerability to stress. These can include: - [genetics](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6663037/) - level of social support - [coping style](https://www.healthline.com/health/whats-your-stress-coping-style) - [personality type](https://www.healthline.com/health/mental-health/list-of-personality-types) - discrimination due to race, gender, or perceived gender, LBGTQIA+, socioeconomic status, or other factors - [childhood trauma](https://www.healthline.com/health/mental-health/therapy-for-childhood-trauma) - your [profession](https://www.healthline.com/health/work-stress) A [6-week study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7264390/) of 185 university students found that participating in [aerobic exercise](https://www.healthline.com/health/fitness-exercise/benefits-of-aerobic-exercise) 2 days per week significantly reduced overall perceived stress and perceived stress due to uncertainty. The [CDC](https://www.cdc.gov/physical-activity-basics/guidelines/adults.html) recommends 150 minutes of moderate-intensity exercise per week, as well as two days of muscle-strengthening activity. If you’re currently inactive, start with gentle activities such as [walking or biking](https://www.healthline.com/health/fitness/cycling-vs-walking). Choosing an activity you enjoy can help increase your chances of sticking to it in the long term. Additionally, being chronically stressed [may lead you](https://link.springer.com/article/10.1186/s12889-021-12488-9) to [overeat](https://www.healthline.com/nutrition/overeating-effects) and consume more ultra-processed foods. If you do not eat enough nutrient-dense whole foods, you may increase your risk of deficiencies in nutrients essential for regulating stress and mood, such as [magnesium](https://www.healthline.com/nutrition/magnesium-benefits) and [B vitamins](https://www.healthline.com/nutrition/vitamin-b-complex). Minimizing your intake of highly processed foods and beverages and eating more [whole foods](https://www.healthline.com/nutrition/plant-based-diet-guide) can help ensure your body is properly nourished, and it may improve your resilience to stress. Whole food options can include: - [vegetables](https://www.healthline.com/nutrition/14-healthiest-vegetables-on-earth) - [fruits](https://www.healthline.com/nutrition/healthy-fruit) - [beans](https://www.healthline.com/nutrition/beans-101) - [fish](https://www.healthline.com/nutrition/11-health-benefits-of-fish) - [nuts](https://www.healthline.com/nutrition/9-healthy-nuts) - [seeds](https://www.healthline.com/nutrition/6-healthiest-seeds) Screen time may also negatively affect sleep, which [may also lead](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7202382/) to increased stress levels. [Journaling](https://www.healthline.com/health/benefits-of-journaling) may help [reduce](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8935176/) stress and provide a positive outlet for your thoughts and emotions. You can also try a [guided journal](https://www.healthline.com/health/best-guided-journals) if you’d prefer more targeted, expressive writing. Having a social support system is important for your overall mental health. A [2019 study](https://pubmed.ncbi.nlm.nih.gov/30920247/) in 163 Latinx college-age young adults associated lower levels of support from friends, family, and romantic partners with higher perceived stress. If you do not have friends or family to depend on, social support groups may help. Consider joining a club or sports team or volunteering for a cause that’s important to you. Being selective about what you take on — and saying “no” to things that will unnecessarily add to your load — can reduce your stress levels. [Creating boundaries](https://www.healthline.com/health/mental-health/set-boundaries), especially with people who add to your stress levels, is a healthy way to protect your well-being. This can be as simple as asking a friend or family member not to stop by unannounced or taking a rain check on plans if you are feeling overwhelmed. [Procrastination](https://www.healthline.com/health/mental-health/chronic-procrastination) can cause stress, which negatively affects your health and sleep quality. You may also be [more likely](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10049005/) to procrastinate in times of stress as a coping mechanism. A [study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6619418/) in 140 medical students linked procrastination to increased stress levels. If you find yourself procrastinating regularly, it may be helpful to make [a to-do list](https://www.healthline.com/health/how-to-tweak-your-to-do-list-for-your-mental-health). Give yourself realistic deadlines and work your way down the list in order of priority. Sometimes, adding an item to the list may help you feel better about it, even if it doesn’t get done immediately. [Research](https://www.nccih.nih.gov/health/yoga-what-you-need-to-know) shows that [yoga](http://healthline.com/nutrition/13-benefits-of-yoga) can help reduce stress and promote psychological well-being. Yoga [may also help](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7074898/) lower cortisol levels, blood pressure, and heart rate while increasing levels of [gamma aminobutyric acid](https://www.healthline.com/health/gamma-aminobutyric-acid), a neurotransmitter that’s low in people with mood disorders. Stress reduction techniques that utilize [mindfulness](https://www.healthline.com/health/mind-body/what-is-mindfulness) include meditation and mindfulness-based cognitive therapy (MBCT), a type of [cognitive behavioral therapy](https://www.healthline.com/health/cognitive-behavioral-therapy). Meditating consistently, even for short periods, [may help boost](https://pubmed.ncbi.nlm.nih.gov/30153464/) your mood and decrease symptoms of stress and anxiety. There are many [apps and websites](https://www.healthline.com/health/meditation-online) that can help you get started with meditation. There may also be therapists in your area who specialize in MBCT. A [review of 14 studies](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6970969/) found that spending as little as 10 minutes in a [natural setting](https://www.healthline.com/health/mental-health/ecotherapy) may help improve psychological and physiological markers of mental well-being, including perceived stress, in college-aged people. [Hiking](https://www.healthline.com/health/exercise-fitness/hiking-brain-benefits) and camping are great options, but some people don’t enjoy — or have access to — these activities. Even in an urban area, you can seek out green spaces such as: - local parks - arboretums - botanical gardens Having a pet may [help reduce](https://pubmed.ncbi.nlm.nih.gov/31614747/) stress and improve your mood. When you cuddle or touch your pet, your body releases [oxytocin](https://www.healthline.com/health/how-to-increase-oxytocin) — a hormone linked to positive moods. Having a pet may also help relieve stress by: - giving you purpose - keeping you active - providing companionship Several vitamins and minerals play an important role in your body’s stress response and mood regulation. A deficiency in one or more nutrients may affect your mental health and ability to cope with stress. For example, your magnesium levels may deplete when you’re chronically stressed. 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](https://www.healthline.com/nutrition/10-proven-magnesium-benefits) has [been linked](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7761127/) to decreased stress in chronically stressed people. Being chronically stressed can take a toll on your physical and mental health. Getting more exercise, practicing mindfulness, spending time with a pet, minimizing screen time, and getting outside more often are all ways that you can reduce stress.
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