Effective Ways to Reduce StressCredit: Photo By JESHOOTScom on pixabay


Too much stress can lead to numerous health problems, such as constant headaches and a weak immune system. Unfortunately, all of us experience stress on a regular basis, but we experience it differently. The good news is that there are several ways to reduce stress.


Exercise for Stress ReliefCredit: Photo By StockSnap on pixabay


As you know, exercising regularly can offer numerous health perks. One, in particular, is stress relief, which occurs in numerous ways. The first is when exercise reduces your cortisol (stress hormone) levels. Aside from that, exercise also improves your sleep quality, eventually reducing your stress. Lastly, your body releases endorphins when you exercise. This brain chemical is not only a natural painkiller. Endorphins can also help improve your mood.[1]

Most activities linked to stress relief are aerobic exercises, such as running, dancing, and walking. But, exercises, like yoga and tai-chi, can also help calm your body and mind.  


Today, one of the most popular ways to reduce stress is aromatherapy.[2] Basically, this natural treatment is the use of essential oils with soothing fragrances to relax your body and mind. According to experts, aromatherapy activates your smell receptors, sending messages to your nervous system and brain.

Some oils can help relieve your tensions and improve your mood through the release of feel-good chemicals, like serotonin. Some of the most popular calming scents are:

  • Lavender
  • Bergamot
  • Frankincense
  • Orange
  • Chamomile

The most common way to use aromatherapy is by either lighting a scented candle or using an oil diffuser to disperse the scent. After a couple of deep breathes, your body will start to relax.


Chew a Gum for Stress ReliefCredit: Photo by Quinten de Graaf on Unsplash

A super easy trick you can do to reduce stress is to chew a gum. In fact, one study showed that chewing a gum can improve your mood and reduce anxiety.[3] Although it is unclear on how a gum can deliver this effect, one study showed that flavored gums can raise arousal in your brain.[4] The best part is that you can also improve your focus and alertness by chewing a gum. But, you have to make sure that you pick sugar-free products that can help reduce cavities and clean your teeth. 


Aside from those effective ways to reduce stress, you can also practice mindfulness to feel less tense. In fact, according to a study, being mindful may help increase one’s self-esteem, which may lead to fewer symptoms of depression and anxiety.[5]

Basically, mindfulness is the habit of anchoring yourself to the present moment. For instance, when eating, you can take the time to bite, taste, and enjoy your food. Another example is to slow down, take a few minutes to notice your surroundings, and feel the air when you’re strolling or walking. These simple actions will not only help relieve your tensions but allow you to enjoy the moment as well.


Music for Stress ReliefCredit: Photo By rinfoto0 on pixabay

Listening to different kinds of songs can offer numerous benefits for us, such as stress relief.[7] Some tunes, like nature sounds and a slow-paced instrumental music, can bring forth a relaxing effect by lowering your heart rate, blood pressure, and stress hormones. This is one reason why these types of tunes are often part of a meditation, yoga, or deep-breathing practice. However, other types of music can also help reduce your tensions. Singing and dancing to an upbeat tune are other ways to blow off steam or release your tensions.


An easy step you can do to relax your tensed body is through deep breathing. This method reduces stress by lowering your blood pressure and slowing your heart rate, leading to a calm state of mind. The best part is that it only takes three to five minutes for you to feel the relaxing or calming effects of deep breathing. To do this, you just have to sit straight on a chair with your feet flat on the floor and hand on your lap. Slowly, breathe in and out, focusing your attention on your lungs.


Good Quality Sleep for Stress ReliefCredit: Photo By C_Scott on Pixabay


As you know, too much stress can lead to sleepless nights. Likewise, a lack of sleep can also cause stress. For this reason, experts recommend getting about seven to eight hours of good quality slumber every day. However, sleeping early or for that long may be hard, especially if you are under so much pressure, have a busy schedule, or suffering from insomnia. Nonetheless, there are various ways to help you sleep, like relaxing before bedtime through aromatherapy. Setting aside your gadgets two hours before bed can also help promote better sleep. Remember, your gadgets emit a blue light that can affect your body’s melatonin (sleep hormone) production and disrupt your slumber.


Laughing is one of the easiest and effective ways to reduce stress. Basically, laughing can stimulate blood flow and relax your muscles. But, that’s not all. Your brain also releases more endorphins (a feel-good hormone) when you laugh.[6] So, always find the time to laugh with your family and friends. Watching funny TV shows or videos is another way to unwind and have fun. Remember, stress-relief is just one of the many health benefits of laughing. It can also boost your immunity, ease your pain, and improve your mood.


Overall, it is imperative to include these stress-relieving activities in your daily schedule to combat the negative effects of too much stress. In addition, don’t forget to eat the right kinds of foods. When we’re under too much pressure, we usually eat sugary and fatty foods that can aggravate stress. So, as much as possible, pick nutritious products, like nuts, fruits, and vegetables. Remember, stress will always be a part of our lives, but you can beat it through a healthy lifestyle.

Ways to Reduce Stress