Stress is an inevitable part of life, but when it becomes overwhelming or long-lasting, it can affect both physical and mental health.
The good news is that there are many proven techniques that can help restore calm and balance.
Here are some strategies that work both in the moment and over the long term.
Try guided imagery
Guided imagery works like a mental vacation, where you picture yourself in a safe and peaceful place.
Also read: 7 signs that a person may not be as smart as they appear
By engaging your senses and imagining the sounds, smells, and surroundings, you can create a strong feeling of calm.
Practice meditation regularly
Meditation offers quick relief as well as long-term benefits.
Whether you use mantras or mindfulness, meditation helps you stay focused on the present moment and reduces worries about past or future events.
Use progressive muscle relaxation
By tensing and then releasing each muscle group in the body, you can identify hidden tension and learn to let it go.
Also read: Improve Your Balance and Reduce Fall Risks with These Exercises
This technique can create a wave of relaxation throughout the body.
Focus on your breathing
Breathing exercises can calm the body and mind within minutes. By taking slow, deep breaths, you can reduce stress and regain inner balance anywhere, anytime.
Go for a walk
Walking changes your perspective and boosts energy. It combines the benefits of light physical activity with the opportunity to mentally reset.
Get a hug
A hug releases oxytocin, which lowers stress hormones, reduces blood pressure, and increases feelings of safety and happiness.
Also read: New Research Reveals How Dogs Shaped Family Life During Corona
Physical touch is one of the simplest ways to ease stress.
Try aromatherapy
Scents can influence brain activity and lower stress hormones.
Whether you use essential oils, candles, or body products, aromatherapy can help you feel calmer or more energized.
Get creative
Creative activities like painting, drawing, or coloring can have a meditative effect. Research shows that creativity helps lower anxiety and promotes relaxation.
Also read: Safe and Effective Training for Seniors with Physical Limitations
Eat a balanced diet
A healthy diet supports stable energy levels and mood regulation.
Foods like eggs, avocado, and nuts can help the body handle stress more effectively, while sugary or processed snacks may worsen it.
Consider stress relief supplements
Certain vitamins and supplements may support stress management.
Melatonin can improve sleep, ashwagandha boosts resilience, L-theanine promotes calm, and B vitamins can help stabilize mood.
Also read: Can Delaying Morning Coffee Boost Your Health?
Make time for leisure activities
Leisure is not wasted time but a valuable investment in well-being. Hobbies and enjoyable activities can lift your mood and even improve productivity.
Practice positive self-talk
The way you talk to yourself shapes your stress levels. Replacing harsh self-criticism with kinder, more realistic thoughts reduces stress and strengthens resilience.
Do yoga
Yoga combines movement, controlled breathing, and meditation. It provides both immediate relaxation and long-term benefits when practiced consistently.
Express gratitude
Focusing on what you are grateful for can improve mood and mental well-being. Keeping a gratitude journal or reflecting daily can help build resilience against stress.
Prioritize exercise
Regular physical activity is one of the most effective ways to reduce stress.
Whether you enjoy running, hiking, or strength training, exercise supports both body and mind.
Reevaluate your to-do list
An overloaded schedule can create unnecessary pressure.
By cutting down on commitments and improving time management, you can reduce stress and create more breathing room in your day.
Seek social support
Strong relationships are essential for stress management. Sharing your thoughts and feelings with supportive people can provide strength and perspective.
Eliminate stressors
Sometimes the best way to reduce stress is to remove the triggers.
Limiting news intake, reducing screen time, or cutting back on alcohol and caffeine can create a calmer, more balanced lifestyle.
This article is based on information from Verywell Mind.