When stress becomes overwhelming or chronic, it can affect your well-being.
That’s why it’s essential to have effective stress relievers that can calm your mind and body.
What works for one person might not work for another.
Verywell / Joshua Seong
So it’s important to have a variety of stress relief tools at your disposal.
Then, you’ll be able to pick a strategy that works best for your current circumstances.
Fast-Acting Stress Relief Strategies
What strategies can relieve stress fast?
Guided imagery can be done with a recording where you listen to someone walk you through a peaceful scene.
Or, once you know how to do it yourself, you might practice guided imagery on your own.
Simply close your eyes for a minute and walk yourself through a peaceful scene.
Think about all the sensory experiences you engage in and allow yourself to feel like you’re really there.
After a few minutes, open your eyes and return to the present moment.
Meditate
Meditationbrings short-term stress relief as well as lasting stress management benefits.
There are many different forms of meditation to tryeach one is unique and brings its own appeal.
You might develop a mantra that you repeat in your mind as you take slow deep breaths.
Or, you might take a few minutes to practice mindfulness, which involves being in the moment.
Simply pay attention to what you see, hear, taste, touch, and smell.
Each time you practice, however, you should experience a feeling of relaxation sweeping through your body.
Breathing techniques can calm your body and your brain in just a few minutes.
The best news is that no one around you will know you’re doing them.
Get a Hug From a Loved One
Physical touch can do a lot to relieve your stress.
Hugging a loved one can be especially beneficial.
When you hug someone, oxytocin (also known as the “cuddle hormone”) is released.
Oxytocin is associated with higher levels of happiness and lower levels of stress.
So don’t be afraid to ask a loved one for a hug if you need it.
Emerging research suggests certain scents can alter brain wave activity and decrease stress hormones in the body.
So whether you enjoy candles, diffusers, or body products, consider incorporating some aromatherapy into your day.
If you aren’t into drawing or painting, consider coloring in a coloring book.
Adult coloring books have risen in popularity, and for good reasoncoloring can be a great stress reliever.
Research consistently shows that coloring can have a meditative effect.
Long-Term Stress Relief Strategies
What can you do to calm mental stress over the long term?
Certain habits can promote resilience to stress and increase overall wellness.
For example, those whoexerciseor meditate regularly tend to become less stressed in the face of a difficult challenge.
Refined carbs, like cookies and potato chips, can cause a spike in blood sugar.
When your blood sugar crashes, you might experience more stress and anxiety.
Try Stress Relief Supplements
Some vitamins and supplements may have benefits for stress relief.
What vitamins help with stress?
But building time for leisure into your schedule could be key to helping you feel your best.
Develop a Positive Self-Talk Habit
The way you talk to yourself matters.
Harsh self-criticism, self-doubt, and catastrophic predictions aren’t helpful.
It’s important to learn to talk to yourself in a more realistic, compassionate manner.
When you call yourself names or doubt your ability to succeed, reply with a kinder inner dialogue.
Positive self-talkcan help you develop a healthier outlook.
And an optimistic and compassionate conversation can help you manage your emotions and take positive action.
Yoga offers a variety of physical, psychological, and spiritual benefits.
Express Gratitude
Gratitudehelps you recognize all the things you have to be thankful for.
Studiesalso show grateful people enjoy better mental health, lower stress, and a better quality of life.
Join a gym, take a class, or exercise outside.
Keep in mind that there are many different ways to get more physical activity in your day too.
Problem-Focused Coping Stress Relief.
Most stress relievers focus on changing your emotions.
But sometimes, you won’t necessarily get relief until you change the environment.
This is referred to as problem-focused coping (as opposed toemotion-focused coping).
Reducing your workload could be key to helping you get through the day feeling better.
Obtain Social Support
Having supportive people in your life is the key to stress management.
If you lack emotional support and friendship, it’s important to get it.
That may mean reaching out to your existing connection.
You may also need to expand your online grid.
Get rid of the things that are adding to your stress so you might experience more peace.
Making some changes to your daily habits could be instrumental in helping you feel better.
A Word From Verywell
Finding the best stress relief strategies may take some experimenting.
Some strategies may take practice too.
Keeping stress at a manageable level is important for your overall well-being.
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