What activity helps you relieve stress at work

I don’t know about you, but even in normal, not particularly chaotic times, I know when I’m stressed—my shoulders tense up and fuse with my ears, my digestion gets wonky, and according to my boyfriend and kids, I become especially delightful to be around. Stress looks different for different people, but it’s usually some version of your brain and body crankily pushing back against all you’re trying to manage.

The question is, what can we do to relieve stress, especially if we’re stuck inside? Because not to stress you out further, but both chronic and acute stress can have negative impacts on our health, and can lead us to engage in less-than-wise escapist habits.

“When we think about the body on stress, it’s really fuel for the fight-or-flight response,” says Debra Kissen, Ph.D., the co-chair of the Anxiety and Depression Association of America’s education committee and co-author of Rewire Your Anxious Brain For Teens. This is helpful when we have to get in gear to, say, lift a car off a small child or flee an ax-wielding horror movie villain. “It’s just that when our brain continues to feel that we’re in danger when we’re not, that stress starts to create all kinds of physical and emotional problems.” Add anxiety—dread and worry about what may happen next—and that doesn’t help our stress levels.

But which stress-relief activity will depend on what you’re experiencing it at that moment, says Kissen. Are you climbing out of your skin, or is your mind racing? Do you have physical pain, or are feeling overwhelmed? “Having a toolbox of different techniques ready to go when you realize you’re stressed is really important,” she says.

That’s why we asked the experts for their best stress-relieving activities that you can have at the ready, even if you can’t get outside.

Stress relievers: Tips to tame stress

Stress getting to you? Try some of these tips for stress relief.

By Mayo Clinic Staff

Is stress making you frustrated and irritable? Stress relievers can help restore calm and serenity to your chaotic life. You don’t have to invest a lot of time or thought into stress relievers. If your stress is getting out of control and you need quick relief, try one of these tips.

Get active

Virtually any form of physical activity can act as a stress reliever. Even if you’re not an athlete or you’re out of shape, exercise can still be a good stress reliever.

Physical activity can pump up your feel-good endorphins and other natural neural chemicals that enhance your sense of well-being. Exercise can also refocus your mind on your body’s movements, which can improve your mood and help the day’s irritations fade away. Consider walking, jogging, gardening, housecleaning, biking, swimming, weightlifting or anything else that gets you active.

Eat a healthy diet

Eating a healthy diet is an important part of taking care of yourself. Aim to eat a variety of fruits and vegetables, and whole grains.

Avoid unhealthy habits

Some people may deal with stress by drinking too much caffeine or alcohol, smoking, eating too much, or using illegal substances. These habits can harm your health.

Meditate

During meditation, you focus your attention and quiet the stream of jumbled thoughts that may be crowding your mind and causing stress. Meditation can instill a sense of calm, peace and balance that can benefit both your emotional well-being and your overall health.

Guided meditation, guided imagery, visualization and other forms of meditation can be practiced anywhere at any time, whether you’re out for a walk, riding the bus to work or waiting at the doctor’s office. You can also try deep breathing anywhere.

Laugh more

A good sense of humor can’t cure all ailments, but it can help you feel better, even if you have to force a fake laugh through your grumpiness. When you laugh, it not only lightens your mental load but also causes positive physical changes in your body. Laughter fires up and then cools down your stress response. So read some jokes, tell some jokes, watch a comedy or hang out with your funny friends. Or give laughter yoga a try.

Connect with others

When you’re stressed and irritable, your instinct may be to isolate yourself. Instead, reach out to family and friends and make social connections.

Social contact is a good stress reliever because it can offer distraction, provide support and help you tolerate life’s up and downs. So take a coffee break with a friend, email a relative or visit your place of worship.

Got more time? Consider volunteering for a charitable group and help yourself while helping others.

Assert yourself

You might want to do it all, but you can’t, at least not without paying a price. Learning to say no or being willing to delegate can help you manage your to-do list and your stress.

Saying yes may seem like an easy way to keep the peace, prevent conflicts and get the job done right. But it may actually cause you internal conflict because your needs and those of your family come second, which can lead to stress, anger, resentment and even the desire to exact revenge. And that’s not a very calm and peaceful reaction.

Try yoga

With its series of postures and controlled-breathing exercises, yoga is a popular stress reliever. Yoga brings together physical and mental disciplines which may help you achieve peacefulness of body and mind. Yoga can help you relax and manage stress and anxiety.

Try yoga on your own or find a class — you can find classes in most communities. Hatha yoga, in particular, is a good stress reliever because of its slower pace and easier movements.

Get enough sleep

Stress can cause you to have trouble falling asleep. When you have too much to do — and too much to think about — your sleep can suffer. But sleep is the time when your brain and body recharge.

And the quality and amount of sleep you get can affect your mood, energy level, concentration and overall functioning. If you have sleep troubles, make sure that you have a quiet, relaxing bedtime routine, listen to soothing music, put clocks away, and stick to a consistent schedule.

Keep a journal

Writing down your thoughts and feelings can be a good release for otherwise pent-up emotions. Don’t think about what to write — just let it happen. Write whatever comes to mind. No one else needs to read it, so don’t strive for perfection in grammar or spelling.

Just let your thoughts flow on paper — or computer screen. Once you’re done, you can toss out what you wrote or save it to reflect on later.

Get musical and be creative

Listening to or playing music is a good stress reliever because it can provide a mental distraction, reduce muscle tension and decrease stress hormones. Crank up the volume and let your mind be absorbed by the music.

If music isn’t one of your interests, turn your attention to another hobby you enjoy, such as gardening, sewing, sketching — anything that requires you to focus on what you’re doing rather than what you think you should be doing.

Seek counseling

If new stressors are challenging your ability to cope or if self-care measures just aren’t relieving your stress, you may need to look for reinforcements in the form of therapy or counseling. Therapy also may be a good idea if you feel overwhelmed or trapped, if you worry excessively, or if you have trouble carrying out daily routines or meeting responsibilities at work, home or school.

Professional counselors or therapists can help you identify sources of your stress and learn new coping tools.

 

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1. How stress affects your health. American Psychological Association. http://www.apa.org/helpcenter/stress.aspx. Accessed Feb. 28, 2019.
2. Relaxation techniques for health. National Center for Complementary and Integrative Health. https://nccih.nih.gov/health/stress/relaxation.htm. Accessed Feb. 28, 2019.
3. Stress and your health. U.S. Department of Health and Human Services. https://www.womenshealth.gov/mental-health/good-mental-health/stress-and-your-health. Accessed Feb. 27, 2019.
4. 5 things you should know about stress. National Institute of Mental Health. https://www.nimh.nih.gov/health/publications/stress/index.shtml. Accessed Feb. 28, 2019.
5. Meditation: In depth. National Center for Complementary and Integrative Health. https://nccih.nih.gov/health/meditation/overview.htm. Accessed Feb. 28, 2019.
6. Yoga: In depth. National Center for Complementary and Integrative Health. https://nccih.nih.gov/health/yoga/introduction.htm. Accessed Feb. 28, 2019.
7. Seaward BL. Essentials of Managing Stress. 4th ed. Burlington, Mass.: Jones & Bartlett Publishers; 2017.

See more In-depth

Verywell / Joshua Seong

From minor challenges to major crises, stress is part of life. And while you can’t always control your circumstances, you can control how you respond to them. 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. 

Some effective stress management techniques include:

• Guided imagery
• Meditation
• Progressive muscle relaxation
• Deep breathing
• Going for a walk
• Hugs
• Aromatherapy
• Creativity
• Healthy diet
• Stress relief supplements
• Leisure activities
• Positive self-talk
• Yoga
• Gratitude
• Exercise
• Evaluating priorities
• Social support
• Eliminating stressors

1:41

Highly Effective Tips for Relieving Stress

There isn’t a one-size-fits-all option when it comes to stress relief, however. What works for one person might not work for another.

And what works for you at home might not be an option when you’re at work or in the community (dancing around your living room might be helpful but dancing in the grocery store might not be). 

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? A number of helpful techniques, such as deep breathing and meditation, are fast-acting tools that you can do anywhere, anytime.

Whether you’re about to be interviewed for a job or you’re feeling overwhelmed by your child’s behavior at the playground, it’s important to have some stress reduction tools that can lower your stress right now.

The best short-term strategies:

• Can be performed anywhere
• Take very little practice to master
• Are free
• Provide immediate relief

Try Guided Imagery

Guided imagery is like taking a short vacation in your mind. It can involve imagining yourself being in your “happy place”—maybe picturing yourself sitting on a beach, listening to the waves, smelling the ocean, and feeling the warm sand underneath you.

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 can 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

Meditation brings short-term stress relief as well as lasting stress management benefits. There are many different forms of meditation to try–each 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.

When you’re focused on the here-and-now, you won’t be able to ruminate about something that already happened and you can’t worry about something in the future. Meditation and mindfulness take practice, but it can make a big difference in your overall stress level as it brings you back to the present.

Practice Progressive Muscle Relaxation

Progressive muscle relaxation involves relaxing all the muscles in your body, group by group. To practice, you can start with a few deep breaths.

Then, practice tightening and relaxing each muscle group, starting with your forehead and moving down to your toes. 

With practice, you’ll learn to recognize tension and tightness in your muscles and you’ll be able to relax more easily. Each time you practice, however, you should experience a feeling of relaxation sweeping through your body. 

Focus on Breathing

Just focusing on your breath or changing the way you breathe can make a big difference to your overall stress level. 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. So whether you’re in a stressful meeting or you’re sitting in a crowded theater, breathing exercises could be key to reducing your stress. 

While there are many different breathing exercises, like karate breathing, a few simple ones include:

1. Breathe in through your nose and watch your belly fill with air. Count slowly to three as you inhale. Hold for one second, and then slowly breathe out through your nose as you count to three again.
2. Breathe in through your nose and imagine that you’re inhaling peaceful, calm air. Imagine that air spreading throughout your body. As you exhale, imagine that you’re breathing out stress and tension. 

Take a Walk

Exercise is a fantastic stress reliever that can work in minutes. Taking a walk allows you to enjoy a change of scenery, which can get you into a different frame of mind, and brings the benefits of exercise as well.

So whether you just need to take a stroll around the office to get a break from a frustrating task or you decide to go for a long walk in the park after work, walking is a simple but effective way to rejuvenate your mind and body.

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.

Oxytocin also causes a reduction in blood pressure. It reduces the stress hormone norepinephrine and can produce a sense of relaxation. 

So don’t be afraid to ask a loved one for a hug if you need it. It’s good for both of you and it can be one of the simplest forms of stress relief available.

Enjoy Aromatherapy

Aromatherapy has real benefits for stress relief—it can help you to feel energized, more relaxed, or more present in the moment.

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. 

Create Artwork

Getting in touch with your creative side may have been easy for you during childhood, but it’s not too late to pick it up again if you’ve lost touch with your penchant for artwork.

If you aren’t into drawing or painting, consider coloring in a coloring book. Adult coloring books have risen in popularity, and for good reason—coloring can be a great stress reliever.

Research consistently shows that coloring can have a meditative effect. One study found that anxiety levels decline in people who were coloring complex geometric patterns, making it a perfect outlet for stress reduction.

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 who exercise or meditate regularly tend to become less stressed in the face of a difficult challenge.

So it’s important to create a lifestyle that will help you ward off stress and deal with challenges in a healthy way. 

Eat a Balanced Diet

A poor diet can bring greater reactivity toward stress. Emotional eating and reaching for high-fat, high-sugar foods can provide a temporary sense of relief that adds to your long-term stress.

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.

Consuming a healthy diet can help you combat stress over the long haul. Foods like eggs, avocado, and walnuts support mood regulation and energy balance. 

Try Stress Relief Supplements

Some vitamins and supplements may have benefits for stress relief. What vitamins help with stress? A daily multivitamin may help address nutritional deficits and ensure you get the necessary vitamins and minerals to feel your best. Other supplements that may help relieve stress include:

• Melatonin: This natural hormone can help regulate your body’s circadian rhythm. Improving sleep can help you feel less stressed.
• Ashwagandha: This adaptogenic herb is thought to help improve the body’s resilience to mental and physical stress.
• L-theanine: This amino acid has been shown to help reduce stress, promote relaxation, and improve sleep quality.
• B vitamins: Some research indicates that B vitamins may help lower homocysteine levels, reduce stress, and improve mood.

Make Time for Leisure Activities

Leisure activities can be a wonderful way to relieve stress. Yet, many people feel as though their lives are too busy for hobbies, games, or extra fun.

But building time for leisure into your schedule could be key to helping you feel your best. And when you feel better, you’ll perform better, which means leisure time may make your work time more efficient.

Whether you find joy in caring for a garden or you like making quilts, hobbies and leisure are key to living your best life.

Develop a Positive Self-Talk Habit

The way you talk to yourself matters. Harsh self-criticism, self-doubt, and catastrophic predictions aren’t helpful. If you’re constantly thinking things like, “I don’t have time for this,” and “I can’t stand this,” you’ll stress yourself out.

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-talk can help you develop a healthier outlook. And an optimistic and compassionate conversation can help you manage your emotions and take positive action. 

Practice Yoga

Yoga combines physical movement, meditation, light exercise, and controlled breathing—all of which provide excellent stress relief.

And while you’re likely to reap immediate benefits from a single yoga session, you’re likely to receive long-term benefits if you incorporate it into your life in a consistent way. 

Yoga offers a variety of physical, psychological, and spiritual benefits. To get started, you might take a class, enroll in an online program, or use an app to help you begin practicing.

Express Gratitude

Gratitude helps you recognize all the things you have to be thankful for. Whether you’re grateful for a sunny day or thankful you arrived at work safely, think about all the good things you have in life.

Gratitude also reminds you of all of the resources you have to cope with stress, which can be quite empowering. 

Studies also show grateful people enjoy better mental health, lower stress, and a better quality of life.

So whether you decide to make it a habit to identify what you’re grateful for as you sit around the dinner table or you decide to write down three things you’re grateful for in a gratitude journal every day, make gratitude a regular habit. 

Prioritize Exercise

Physical activity is key to managing stress and improving mental health. And the best news is, there are many different kinds of activities that can reduce your stress.

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.

Walking, strength training, kayaking, hiking, and spin class are just a few different examples of ways you can get stress relief.

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 to emotion-focused coping). Problem-focused coping involves taking steps to remove the stressor from your life (as opposed to changing how you feel about the stressor).

Get Advice From The Verywell Mind Podcast

Hosted by Editor-in-Chief and therapist Amy Morin, LCSW, this episode of The Verywell Mind Podcast shares how you can change your mindset to cope with stress in a healthy way.

Follow Now: Apple Podcasts / Spotify / Google Podcasts

Reassess Your To-Do Lists

If you’re trying to squeeze 20 hours worth of work into 16 hours, you’re going to feel stressed. Reducing your workload could be key to helping you get through the day feeling better.

Whether that means stepping away from a committee you joined or it involves hiring someone to complete some of your household chores for you, 

Honing your time management skills can allow you to minimize the stressors that you experience, and better manage the ones you can’t avoid.

When you are able to complete everything on your “to do” list without the stress of rushing or forgetting, your whole life feels easier.

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 network. Perhaps confiding in a family member or distant friend can help you become closer and it may give you the social support you need.

You may also need to expand your network. Join an organization, attend a support group, or get professional help if you lack supportive people in your life. 

Cut out Things That Add to Your Stress

Sometimes, the best way to reduce your stress is to cut something out of your life. Get rid of the things that are adding to your stress so you can experience more peace. 

Watching the news, being constantly connected to your digital devices, drinking alcohol, and consuming too much caffeine are just a few of the things that may add more stress to your life. 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.

But it’s important to keep looking for the tools that will help you manage life’s inevitable ups and downs in a healthy way. Keeping stress at a manageable level is important for your overall well-being.