{"id":2010,"date":"2026-07-28T03:59:50","date_gmt":"2026-07-28T03:59:50","guid":{"rendered":"https:\/\/ywk2.julongguang.com\/?p=2010"},"modified":"2026-07-28T03:59:51","modified_gmt":"2026-07-28T03:59:51","slug":"20-ways-to-relieve-stress","status":"publish","type":"post","link":"https:\/\/ywk2.julongguang.com\/?p=2010","title":{"rendered":"20 Ways To Relieve Stress"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Getting outside, eating a healthy diet, taking up journaling, listening to music \u2014 even cuddling a pet \u2014 can provide stress relief.<a href=\"mailto:?subject=Cleveland%20Clinic%20-%2020%20Ways%20To%20Relieve%20Stress&amp;body=https:\/\/health.clevelandclinic.org\/how-to-relieve-stress\" target=\"_blank\" rel=\"noreferrer noopener\"><\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">We could all use a little less\u00a0stress\u00a0in our lives, right?<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">From everyday work issues and maintaining relationships, to navigating social engagements and wrangling your kids\u2019 schedules, there\u2019s more than enough stress to go around. Luckily, there are plenty of stress relief techniques out there to choose from.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Clinical psychologist\u00a0Adam Borland, PsyD, shares tips for how to reduce stress.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">20 ways to relieve stress<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Stress serves an important purpose \u2014 it enables us to respond quickly to threats and avoid danger. But lengthy exposure to stress may lead to mental health difficulties like\u00a0anxiety\u00a0and\u00a0depression\u00a0or increased\u00a0physical health problems\u00a0such as\u00a0cardiovascular disease\u00a0and\u00a0irritable bowel syndrome (IBS).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u201cA large body of research suggests that increased stress levels interfere with your ability to deal with physical illness,\u201d shares Dr. Borland. \u201cWhile no one can avoid all stress, you can work to&nbsp;handle it in healthy ways&nbsp;that increase your potential to recover.\u201d<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Here are some ways to relieve stress.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Eat and drink to optimize your health<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Reaching for a glass of wine to unwind after a stressful day? Some people try to reduce stress by\u00a0drinking alcohol\u00a0or\u00a0eating too much. These actions may seem to help in the moment, but actually may add to stress in the long run.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Too much caffeine can also compound the effects of stress and affect the quality of your sleep. Try to avoid or limit high-sugar foods, soda and simple carbs, too, like cakes and pastries.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">So, what should you eat? Consume a healthy, balanced diet (think fresh fruits and vegetables and whole grains). There are a lot of\u00a0healthy foods that can help reduce your stress, like avocados, chia seeds, dark chocolate, spinach and almonds.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Exercise regularly<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">In addition to having physical health benefits, exercise has been shown to provide natural stress relief. Consider noncompetitive aerobic exercise, strengthening with weights or movement activities like\u00a0yoga\u00a0or\u00a0Tai Chi, and set reasonable goals for yourself.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aerobic exercise\u00a0has been shown to release endorphins \u2014 natural substances that help you feel better and maintain a positive attitude.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Spend time in nature<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Taking a walk outside can also help, whether it\u2019s a quick stroll around the neighborhood or\u00a0a longer hike. Even consider\u00a0forest bathing, the practice of immersing yourself in the great outdoors.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Stop to smell the roses, peep at the autumn leaves or watch a gaggle of geese swim around \u2014 the idea is to take a moment to appreciate your surroundings. And a dose of vitamin D from the sun can also help alleviate stress levels (just make sure you\u00a0wear sunscreen).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Focus on sleep<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">You\u2019ve probably heard this before, but getting quality sleep is important. Stress gets amplified\u00a0when you don\u2019t get enough sleep. And we know it can be a vicious cycle: You\u2019re stressed and find yourself tossing and turning, but then, you\u2019re more stressed the next day from your lack of sleep.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you find yourself too stressed to sleep, consider developing a new\u00a0pre-bedtime routine, including a long bath or a cup of caffeine-free herbal tea. And planning for tomorrow earlier in your day can help alleviate stress related to what\u2019s to come.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Stop using tobacco and nicotine products<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">People who use\u00a0nicotine\u00a0often refer to it as a stress reliever. But nicotine actually places more stress on your body by increasing physical arousal and reducing blood flow and breathing.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Plus, it can\u00a0worsen chronic pain. So, if you\u2019re experiencing prolonged tension and body aches, smoking won\u2019t help.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Study and practice relaxation techniques<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Taking the time to relax every day helps manage stress and protect your body from the effects of stress. You can choose from a variety of techniques, such as\u00a0deep breathing,\u00a0guided imagery,\u00a0progressive muscle relaxation\u00a0and\u00a0mindfulness meditation.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Many online and smartphone apps provide guidance on these techniques. Although some require purchase costs, many are available free of charge.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Reduce triggers of stress<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">If you\u2019re like most people, your life may be filled with too many demands and too little time. And it can be easy to\u00a0procrastinate, which can cause chronic stress.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">You can free up time by practicing time-management skills like asking for help when it\u2019s appropriate, setting priorities, pacing yourself and reserving time to\u00a0take care of yourself.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Examine your values and live by them<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">The more your actions reflect your beliefs, the better you\u2019ll feel, no matter how busy your life is. Use your values when choosing your activities.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u201cConsidering the stressful demands and responsibilities we face on a daily&nbsp;basis, it\u2019s important to engage in activities that are in line with our values and speak to us on a personal level,\u201d encourages Dr. Borland.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Assert yourself<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">It\u2019s OK to\u00a0say \u201cno\u201d\u00a0to demands on your time and energy that\u2019ll place too much stress on you. You don\u2019t always have to meet the expectations of others.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Learn to\u00a0set healthy boundaries\u00a0and focus on your\u00a0work-life balance.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Set realistic goals and expectations<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">It\u2019s also OK \u2014 and healthy \u2014 to realize you can\u2019t be 100% successful at everything all at once. Be mindful of the things you can control and work on accepting the things that you can\u2019t.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you consider yourself a\u00a0perfectionist, it can be tough to get over even small mistakes. Try embracing humility and setting realistic deadlines for yourself.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Sell yourself<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">When you\u2019re feeling overwhelmed, remind yourself of what you do well. There are ways you can\u00a0build a healthy sense of self-esteem.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Stop the\u00a0negative self-talk\u00a0and instead use\u00a0positive self-talk and affirmations\u00a0to build your confidence, such as \u201cI\u2019m strong enough to handle what\u2019s happening to me right now\u201d or \u201cThis situation is difficult, but I have the skills and abilities to deal with it.\u201d<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Try biofeedback<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">This&nbsp;behavioral technique&nbsp;helps you learn stress reduction skills by providing information about muscle tension, heart rate and other vital signs as you attempt to relax. It\u2019s used to gain control over certain bodily functions that cause tension and physical pain.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Biofeedback\u00a0is used to help you learn how your body responds in stressful situations, and how to cope better. If a headache, such as\u00a0a migraine, begins slowly, many people can use biofeedback to stop the attack before it becomes full-blown.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Take a break from your phone<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Find yourself mindlessly scrolling through social media? Or\u00a0sucked into negative news? It may be worth\u00a0taking a break from your phone.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">While it\u2019s important to stay informed of the latest news and developments, the evolving nature of the news can get overwhelming. Find a balance of exposure to news that works for you. And spending lots of time on social media seeing \u201cperfect\u201d lives of others can\u00a0negatively affect your body image.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Whenever reasonably possible, disconnect physically and mentally.&nbsp;Try stress-relief activities such as playing with puzzles or a board game, doing a treasure hunt, tackling a project, reorganizing something or starting a new book.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Connect with others<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">It can be easy to avoid others when you\u2019re feeling stressed and not in a great mood. But spending time with or talking to your family and friends can help reduce your stress and get you out of your funk.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Also, consider joining a sports team, a book club or volunteering at a local organization \u2014 finding ways to\u00a0foster social connections\u00a0can help manage your stress levels and improve your mental health.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Listen to music<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Whether it\u2019s belting out tunes to the car radio, singing in the shower or tickling the ivories,\u00a0music therapy\u00a0can be a great tool when it comes to reducing your stress.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Try playing some classical music while you work or turn up the volume on your favorite tunes when prepping dinner or folding laundry \u2014 doing so can ease your anxiety, lower your heart rate and blood pressure.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Cuddle with a pet<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Dogs and cats are\u00a0popular pets, but being around any animal can help reduce your stress levels by decreasing your body\u2019s cortisol production.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Don\u2019t have a pet? Even looking at photos of your friend\u2019s newest puppy can boost all those feel-good emotions. And we\u2019re sure they\u2019d let you have a cuddle or two in real life.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Get your laugh on<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Laughter\u00a0is the best medicine, right? Whether it\u2019s a giggle or chuckle, getting some laughs in can lower your stress levels \u2014 you\u2019ll feel more relaxed and in a better mood.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">So, bring on the cat memes, cue up episodes of your favorite comedy or think about something that makes you smile. Even dad jokes (you know you\u2019ve got some at the ready) can help.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Try journaling<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Sometimes, we need an outlet for all the thoughts running through our heads. Keeping a journal can be a healthy way to express your emotions.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Consider keeping a\u00a0gratitude journal. Recognizing and giving thanks for all the positive things in your life can help reset your perspective and improve your stress levels.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Consider aromatherapy<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">There may be a reason you need a bazillion candles. Certain scents like lavender, pine, sweet orange and lemon can have a\u00a0calming effect\u00a0\u2014 so consider\u00a0aromatherapy\u00a0and how essential oils can help you chill out.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">And it\u2019s not limited to just essential oils. Whatever scent brings you joy \u2014 think the ocean breeze, warm chocolate chip cookies or freshly fallen snow \u2014 can help boost your mood. So, lather on that scented body lotion, burn that candle or spritz yourself with body spray.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Look into supplements<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">You may have heard that taking supplements like melatonin,\u00a0magnesium,\u00a0ashwagandha,\u00a0L-theanine\u00a0and B vitamins can help improve your stress levels.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dr. Borland says that supplements may help, but more research is needed to fully understand all of their benefits. He stresses the importance of talking to your healthcare provider before adding any supplements into your routine. And remember that supplements aren\u2019t regulated by the U.S. Food and Drug Administration (FDA), so do your homework.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">When to seek help for stress<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Stress can be a constant in your life, and knowing how to reduce stress and anxiety can be helpful.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">But if you\u2019re finding it hard to cope, feel overwhelmed or notice stress-relieving techniques aren\u2019t working, it may be time to talk to your healthcare provider. A mental health specialist may recommend\u00a0talk therapy\u00a0or other coping tools, in addition to or beyond the ones we\u2019ve highlighted here, to help you manage your stress levels.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Remember, chronic stress not only affects your mental health, but it can also contribute to a host of health issues.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u201cAs I often remind my patients (and myself for that matter), you\u2019re not being selfish when you prioritize self-care,\u201d reassures Dr. Borland. \u201cIn order to be the best version of ourselves, both emotionally and physically, it\u2019s imperative that we monitor and attend to our daily stress levels.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Getting outside, eating a healthy diet, taking up journaling, listening to music \u2014 even cuddling a pet \u2014 can provide stress relief. We could all use a little less\u00a0stress\u00a0in our lives, right? From everyday work issues and maintaining relationships, to navigating social engagements and wrangling your kids\u2019 schedules, there\u2019s more than enough stress to go&#8230;<\/p>\n","protected":false},"author":1,"featured_media":2011,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_bst_post_transparent":"","_bst_post_title":"","_bst_post_layout":"","_bst_post_sidebar_id":"","_bst_post_content_style":"","_bst_post_vertical_padding":"","_bst_post_feature":"","_bst_post_feature_position":"","_bst_post_header":false,"_bst_post_footer":false,"footnotes":""},"categories":[84],"tags":[],"class_list":["post-2010","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 5.0.1.1 - aioseo.com -->\n\t<meta name=\"description\" content=\"Getting outside, eating a healthy diet, taking up journaling, listening to music \u2014 even cuddling a pet \u2014 can provide stress relief. 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