60 Ways To Reduce Stress And Anxiety
Behaving anxiously (anxiety) activates the fight or flight response (also known as the stress response). The stress response causes many body-wide changes that prepare the body for action. These changes stress the body. A body that’s stressed can experience symptoms of stress.
Anxiety symptoms are symptoms of stress.
We call them anxiety symptoms because anxious behavior is the main source of the stress that causes the body to become stressed and symptomatic.
When a person behaves anxiously too often, the body can become chronically stressed, which we call stress-response hyperstimulation since stress hormones are stimulants. Chronic stress (stress-response hyperstimulation) can cause chronic symptoms.
To eliminate anxiety symptoms, we want to eliminate the stress that is causing them. As stress diminishes, symptoms of stress subside.
To reduce anxiety, we want to reduce apprehensive behavior. Distraction onto pleasant experiences can reduce apprehensive behavior. Anything we do that distracts us away from behaving apprehensively will reduce anxiety and the stress it causes.
60 Ways To Reduce Stress And Anxiety
There are many natural ways to reduce stress and anxiety. Here are 60 to get you started:
Have a massage
A massage can be especially relaxing. If you don’t want to get a professional massage, ask a loved one for a massage.
After you get your massage, you might want to reciprocate as giving a massage can also be relaxing. Massage has been proven to reduce anxiety and stress.
Leisurely walks are great ways to relax. Not only is the walking experience relaxing itself, but it will also increase oxygen, increase feel-good endorphins, and burn off excess stress hormones, which can dramatically reduce the body’s stress and stimulation.
If you are working up a sweat and breathing hard, you’re walking too briskly. Brisk exercise stresses the body, so you want to keep your walks relaxing and not taxing.
Leisurely bike ride
Just as a leisurely walk can be relaxing, so can a leisurely bike ride. A leisurely bike ride increases oxygen, can increase feel-good endorphins, and burn off excess stress hormones, all of which can reduce stress and relax the body.
Take your time and enjoy the ride. Be sure to breathe in all that fresh air because it’s good for both physical and mental health.
A stroll in the country
Spending time in nature is a proven stress reducer. Adding the benefits of a leisurely walk in nature can significantly reduce stress and stimulation.
Spend time in the park
Just as spending time in the country can be beneficial, so can spending time in the park. If leisurely walking isn’t your thing, sit on a park bench or on the grass. Whichever way you spend time in nature will reduce stress.
Deep relaxation, such as meditation, is an effective way to reduce stress. Meditation also strengthens the executive decision-making parts of the brain necessary for containing anxious thinking.
Advertisement - Article Continues Below
Relaxed diaphragmatic breathing
Breathing from the diaphragm produces many benefits, including stimulating the vagus nerve, which signals the release of the body’s natural tranquilizing effect.
We don’t recommend deep breathing as it can cause hyperventilation, which can cause symptoms similar to anxiety, as well as cause involuntary panic attacks. Relaxed diaphragmatic breathing prevents that possibility but produces a similar calming effect.
Have a catnap
Catnaps can be relaxing and improve mood, cognitive function, and memory. Catnaps can also rejuvenate the body if sleep is disrupted or cut short during the night.
Lounge in your backyard
If your backyard is relaxing, lounging in it on a lawn chair, hammock, or blanket can be especially relaxing.
Spend time cuddling with a loved one
Cuddling with a loved one can also be especially relaxing. It can also increase intimacy time so necessary for quality relationships.
If you enjoy spending time in the garden, gardening can be especially relaxing. If you don’t enjoy gardening yourself but enjoy the sights and smells of a flower garden, grab a chair and enjoy it without doing the work.
Many people find scalp massage relaxing. If you do, go get a scalp massage. If you don’t want to pay for one, massage your own scalp as it can still be enjoyable and incredibly relaxing.
Many people also find having a foot massage relaxing. If you don’t want to pay for one, ask a loved one or do it yourself. No matter how you get one, a foot massage is another easy and effective way to reduce stress, reduce anxiety, and increase pleasure.
Warm soak in the tub
Many people find soaking in the tub relaxing. Adding Epsom salt, which contains magnesium sulfate, can be calming and helps lower blood pressure.
Some people also find adding scented soaps and mineral oils enjoyable and relaxing.
Indulge your senses such as with aromatherapy and essential oils
Many people find aromatherapy relaxing, especially the scent of lavender and vanilla. Some people also find citrus aromas relaxing and soothing.
You might want to experiment to see what works best for you.
Spend time with your pet
Pets are wonderfully relaxing. Increasing your pet-time can significantly reduce stress.
Laughter can be a wonderfully easy way to reduce stress. Not only does laughter distract away from problems and change mood, it also stimulates the vagus nerve, which in turn triggers the body’s natural tranquilizing effect.
Spend time with a good friend
Good friends are great stress reducers. Not only do they make you feel loved and appreciated, but they can also support you through difficult times.
Spending time with a good friend can significantly reduce stress and stimulation.
Spend time alone
If you are an introvert and enjoy being alone, increase your alone time. Doing the things you love is a great way to reduce stress.
Not everyone is an extrovert or wants to be one. There’s nothing wrong with enjoying alone-time. In fact, it’s incredibility healthy.
Express your creative side
Expressing your creative side reduces stress whether it be through art, writing, graphic design, etc. You don’t have to be good at that expression to reap the benefits of reduced stress, stimulation, and anxiety.
Advertisement - Article Continues Below
Play or listen to music
Playing or listening to music is a great way to reduce stress…and distract away from day-to-day problems. Whatever music you enjoy will reduce stress.
Spend time in the sun
Many people find spending time in the sun relaxing. Spending time in the sun will get you outdoors and can also increase vitamin D, which can have a stress-reducing effect.
Regular light to moderate exercise
Treat yourself to a herbal tea or other special drink at your local coffee shop
Sometimes getting out of the house is stress-reducing in itself. Treating yourself to a special drink in a different location can be the very break you need to gear your nervous system down.
Spend time at the beach
If you like spending time at the beach, make it a day trip.
If you like fishing, plan a day to just go fishing.
Being grateful reduces stress. Focusing on the things we are thankful for has many health benefits, including increasing self-esteem, empathy, and mental strength, as well as helping to overcome the adverse effects of trauma.
The next time you are feeling stressed, make a list of all the things you are thankful for.
To reduce stress, put your device down and spend more time visiting with family and friends.
Developing your spiritual life could play an important role in reducing stress and anxiety, as well as improving your overall life experience.
There are many other ways to reduce stress and anxiety, including:
- Take a leisurely boat ride
- Visit an art gallery
- Visit a museum
- Take a drive in the country
- Go to a non-stimulating movie
- Watch a non-stimulating tv program or movie
- Watch a funny movie
- Go to the pool
- Have a soak in a not too hot whirlpool
- Plan a fun but not too taxing day trip
- Spend time at a spa
- Volunteer helping people
- Sleep in
- Tai Chi
- Plan time to do absolutely nothing
- Go to the zoo
- Go shopping (if you like shopping and can afford it)
- Spend time at a nearby lake
- Have a picnic
- Relax by a bonfire
- Watch a sunrise
- Watch a sunset
- Cooking (if you enjoy cooking)
- Reading (non-stimulating, relaxing, enjoyable information)
- Leisurely swimming
- Eat a healthy diet (avoiding high fat, high sugar, fast, and highly processed foods)
- Avoid stimulants
Since we are all somewhat unique, different things work for different people. If you find something relaxing that isn’t on our list and you liked our Facebook page, let us know by leaving a comment and we’ll add it to our list.
If you are having difficulty with stubborn anxiety or its symptoms, you might want to connect with one of our recommended anxiety disorder therapists to help you identify and successfully the underlying factors that create problems with anxiety.
Wishing you all good physical and mental health!
Common Anxiety Symptoms
The combination of good self-help information and working with an experienced anxiety disorder therapist is the most effective way to address anxiety disorder and its many symptoms. Until the core causes of anxiety are addressed - the underlying factors that motivate apprehensive behavior - a struggle with anxiety disorder can return again and again. Identifying and successfully addressing anxiety's underlying factors is the best way to overcome problematic anxiety.
- For a comprehensive list of Anxiety Disorders Symptoms Signs, Types, Causes, Diagnosis, and Treatment.
- Anxiety and panic attacks symptoms can be powerful experiences. Find out what they are and how to stop them.
- How to stop an anxiety attack and panic.
- Free online anxiety tests to screen for anxiety. Two minute tests with instant results. Such as:
- Anxiety 101 is a summarized description of anxiety, anxiety disorder, and how to overcome it.
Return to our Anxiety Tips section.
3. Teixeira, Renata Roland, et al. “Chronic Stress Induces a Hyporeactivity of the Autonomic Nervous System in Response to Acute Mental Stressor and Impairs Cognitive Performance in Business Executives.” Current Neurology and Neuroscience Reports., U.S. National Library of Medicine, 2015.
4. Yaribeygi, Habib, et al. “The Impact of Stress on Body Function: A Review.” EXCLI Journal, Leibniz Research Centre for Working Environment and Human Factors, 2017.
5. Moraska, Albert, et al. "Physiological Adjustments to Stress Measures Following Massage Therapy: A Review of the Literature," Evidence-based Complementary And Alternative Medicine, Dec. 2010.
6. Folk, Jim. “20 – 30 Minutes In Nature Reduces Anxiety, Depression, and Stress.” Anxietycentre.com, 10 Apr. 2019.
7. Corliss, Julie. “Mindfulness Meditation May Ease Anxiety, Mental Stress.” Harvard Health Blog, 5 Aug. 2019.
8. OE, Eren, et al. "Non-invasive vagus nerve stimulation significantly improves quality of life in patients with persistent postural-perceptual dizziness." Journal of Neurology, 21 May 2018.
9. Harvard Health Publishing. “Napping May Not Be Such a No-No.” Harvard Health, Nov. 2009.
10. Patricia Pendry, Jaymie L. Vandagriff. "Animal Visitation Program (AVP) Reduces Cortisol Levels of University Students: A Randomized Controlled Trial." AERA Open, June 2019.
11. DREXEL UNIVERSITY. “Making Art At Any Level Reduces Stress Hormones.” Anxietycentre.com, 2016.
12. Thoma, Myriam, et al. "The Effect of Music on the Human Stress Response." PLOS One, 5 Aug. 2013.
13. Jackson, Erica. "STRESS RELIEF: The Role of Exercise in Stress Management." ACSMs Healthy & Fitness Journal, June 2013.
14. Childs, Emma, de Wit, Harriet. "Regular exercise is associated with emotional resilience to acute stress in healthy adults." Frontiers In Physiology, 1 May 2014.
15. Starkey, Alicia, et al. "Gratitude reception and physical health: Examining the mediating role of satisfaction with patient care in a sample of acute care nurses." The Journal of Positive Psychology, 14 Feb. 2019.
16. Kashdan, Todd, et al. "Gratitude and hedonic and eudaimonic well-being in Vietnam war veterans." Behavior Research and Therapy, Feb. 2006.
17. “Survey Finds Constantly Checking Electronic Devices Linked to Significant Stress.” American Psychological Association, American Psychological Association, 23 Feb. 2017.
18. “Your Crew Matters: How to Build Social Support.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 27 June 2018.
19. “Spirituality for Stress Relief?” Mayo Clinic, Mayo Foundation for Medical Education and Research, 15 Mar. 2019.
20. Verghese, Abraham. "Spirituality and mental health." Indian Journal of Psychiatry, Dec. 2008.
21. Greenstein, Laura. “The Mental Health Benefits Of Religion & Spirituality..” Home, 21 Dec. 2016.
22. Dein, Simon, FRCPsych, PhD. "Religion, Spirituality, and Mental Health." Psychiatric Times, 10 Jan. 2010.
23. University of Missouri-Columbia. "Spirituality correlates to better mental health regardless of religion, say researchers." ScienceDaily. ScienceDaily, 20 August 2012.
Recovery Support Benefits
√ 5000+ pages of self-help information.
√ Information you won't find elsewhere.
√ Information is updated and added to daily.
√ Comprehensive symptoms section with each symptom described and explained.
√ Frequent Questions section with answers to over 1300 questions commonly asked about anxiety.
√ Skype Live Call-In with Jim Folk and guests, as well as over 100 hours of recorded discussions.
√ Private members discussion forum with years of discussions and answers.
√ And so much more.
"The member's area of your website has the best anxiety symptoms section anywhere.
Now, I know what to do. You guys are great!!" - J.G.
See Recovery Stories