22 Ways to Decrease Stress

April is Stress Awareness Month. Who here is already highly aware of their stress?? Yeah, me too. 😂  This past year especially has been full of challenges and heartache for all of us. And, learning ways to decrease stress is critical to our overall health and wellbeing. 

Ways to decrease stress

Stress and anxiety are experienced by everyone at some point or another. In fact, 70% of adults in the U.S. say they experience stress or anxiety daily.

Learning skills to decrease stress and reduce anxiety will help us live a healthier life: physically, emotionally, mentally, and spiritually. 

The benefits of managing stress include:

• better sleep
• better weight control
• healthier immune system
• better mood and overall happiness
• less muscle tension
• higher energy levels
• improved memory, focus, and other brain functions
• decreased irritability, frustration, and anger

1. Exercise

Those who exercise regularly are less likely to experience recurring anxiety than those who do not exercise regularly. Physical activity is one of the most important things you can do to combat stress.

Exercise lowers your body’s stress hormones–including cortisol. In addition, exercise also releases endorphins–those “feel good” chemicals that improve your mood and act as natural painkillers.

2. Yoga

There is no other exercise that relaxes me more than yoga! In fact, some studies have found that yoga may even be as effective as antidepressant drugs at treating depression and anxiety.

3. Take Deep Breaths

For some people, withdrawing for a moment to center themselves, counting to 10, or taking mindful and controlled deep breaths reduces their stress levels.

4. Diffuse Essential Oils

There is no scent that lifts my mood more than that of essential oils diffusing throughout the house. (OK, it may come in second to the smell of fresh coffee in the morning).

However, use essential oils with caution if you have pets. Some oils are toxic and can be deadly to our furry friends. Consequently, you can opt to burn a soy candle instead.

5. Reduce Caffeine Intake

Caffeine is a stimulant and may increase anxiety. Yep, my favorite scent may also be contributing to my stress levels. 😏

6. Don’t Procrastinate

Deadlines are stressful anyway. Don’t contribute to that stress by putting things off. Work on tasks gradually over time and delegate as needed.

7. Stay Organized

Personally, I feel incredibly stressed out when I am disorganized. Make lists, stay on top of tasks, and keep yourself organized.

8. Visualization or Guided Imagery

Here, the power of the mind is used to visualize peaceful and relaxed images or scenes. Additionally, you may find making a vision board to be helpful.

9. Spend Time with Friends and Family

But only if they are not the ones contributing to your stress and anxiety. 🤣

As more and more people receive the COVID-19 vaccine, we may feel safer being around our friends and family again. If not, by now we are all familiar with virtual holidays and time spent with our loved ones! We are truly blessed to live in the age of technology.

10. Cuddles and Hugs

Whether it’s another human or your pet, cuddling reduces stress and anxiety. And, we’ve discussed before how important those precious hugs are! Positive physical contact lowers cortisol and releases oxytocin, a.k.a. “the love hormone.”

11. Get Outside

There’s nothing quite like fresh air and sunshine to brighten your mood. Go outside and take note of everything you are thankful for.

12. Find a Creative Outlet

Maybe drawing or painting reduces your stress. Or maybe it’s crafting or photography that lowers your anxiety. Whatever it is, focus on making time for those stress-relieving creative tasks.

13. Make Time for Hobbies

Make time for your favorite activities. Or, acquire a new hobby. Whether it’s gardening, cooking, sewing, or volunteering, take time to do what you enjoy.

14. Say No

You don’t have to do everything for everyone all the time. In fact, that’s a good way to become overwhelmed and increase your stress levels. It’s ok to say no sometimes.

15. Take Care of Yourself

I always say: self care isn’t selfish, it’s necessary. Set aside time every day for your self care, and take time for you. Read more on this here.

16. Eat a Healthy, Balanced Diet

What we eat greatly affects not only our physical health, but our mental health as well.

17. Listen to Music

For me, sometimes it’s blaring country music in my car. Other times, it’s listening to praise and worship music quietly in my home. Listen to whatever type of music that calms you.

18. Prayer or Meditation

As this past year has tested my faith, my prayer life and relationship with Christ has strengthened. By the grace of God, I am stronger than ever and continuing to grow in my faith. ❤️

Others may find meditation or mental focus exercises helpful. Do whatever calms your mind and your spirit.

19. Journal

Write down what causes you to feel more stressed. Additionally, note what helps to manage that stress.

Also, journaling what you are grateful for helps you focus on the positive and may help relieve stress.

20. Seek Help When You Need It

Seeking help from a professional is sometimes necessary. It is nothing to be ashamed of or embarrassed about. Above all, take care of yourself and recognize your needs. 💚

21. Relinquish Control

Accept that you cannot control everything. There is no sense stressing about that which we cannot control. (Believe me, no one needs to hear this more than me!)

22. Laugh and Have Fun

How amazing do you feel after a good, long laugh?! Laughing actually decreases the stress response and relieves tension by relaxing your muscles. That’s right–laughter is good for the body and the soul! So, surround yourself with fun people who bring out the best in you.

Deep Breath, You’ve Got This!

While it has been full of trials, this past year has also taught us to give each other grace, respect, and love. And hopefully, we have all learned various ways to decrease stress. Give those hugs (safely) that we all so desperately need. Take the time to tell someone you appreciate them. And most importantly, love each other and build each other up. Deep breath in and out. Feel that stress melt away! ❤️

“You never said it would be easy. You never said there’d be no pain. But You promised You’d go with me, and Your promises You always keep.” Valley by Chris McClarney