How to Relieve Stress: 13 Simple Strategies for Daily Life

Stress is a natural part of life, but when left unchecked, it can take a toll on your mental and physical well-being. While occasional stress is normal, chronic stress can lead to issues like chronic muscle tension, heart disease, high blood pressure, and even anxiety or depression.

Fortunately, there are ways to combat stress. Learning how to relieve stress can help you feel more at ease in the moment and support your long-term health and well-being.

Below, we’ll explore practical stress relief and relaxation techniques to help you navigate daily challenges and maintain a sense of balance in your life.

Mindful meditation is a powerful tool for managing stress. It helps you stay present, refocus your attention, and build awareness of your thoughts and emotions.

Regular practice may promote relaxation, improve emotional balance, and enhance overall well-being. One large study found that just six weeks of mindfulness practice significantly reduced stress levels in participants.

If you’re new to meditation, guided sessions — which you can find through lots of apps or YouTube tutorials — can make it easier to get started.

If you’re wondering how to relieve stress quickly, breathing exercises may be the tool you’re looking for. Deep breathing can help you refocus your breath and calm down.

Techniques like the 4-7-8 breathing method — inhale for four seconds, hold for seven, and exhale for eight — can help calm your mind and body in moments of tension.

And you can do it anytime, anywhere.

Guided imagery is a relaxation technique that uses mental visualization to help you feel calm and centered. The idea is that by imagining a peaceful setting — like a quiet beach or a serene forest — you can shift your focus away from stress and intrusive thoughts.

"Guided imagery helps the mind create calming mental scenes, which in turn signal the nervous system to relax. As the brain visualizes tranquility, the body follows—muscles loosen, breathing slows, and tension eases,” says Dr. Daniel Z. Lieberman, the senior vice president of mental health at Hims & Hers and clinical professor of psychiatry and behavioral sciences at George Washington University. 

If you’re new to guided imagery, apps or audio recordings can help walk you through the process.

A body scan is a simple mindfulness trick designed to help you check in with yourself. It’s about paying attention to how your body feels, from head to toe, and noticing any tension or discomfort.

The idea is that once you’re aware of the tension, you can start to release it.

If you’ve ever felt overwhelmed but couldn’t quite put your finger on why, a body scan may help you reconnect with what your body is trying to tell you.

"Listening to your body’s signals helps you understand yourself better, both your vulnerabilities and your strengths. Making good decisions about your health requires a deep knowledge of how both your mind and your body will respond to stress and other important factors,” says Dr. Lieberman.

Moving your body is one of the best ways to shake off stress. Exercise releases endorphins, those feel-good chemicals that boost your mood and help you feel more relaxed. Plus, it’s a great way to burn off nervous energy, improve your sleep, and even build confidence.

Simple exercises like walking, biking, or dancing around your living room can do the trick.

Yoga is another great option if you’re looking for something a little more low-key. It can help stretch your muscles, build strength, and calm both your body and mind. Some studies even suggest it may be a tool for managing anxiety.

What you eat can have a big impact on how you handle stress. When you're feeling stressed, it’s common to crave processed snacks or comfort food, which are often low in nutrients. Plus, stress can make it harder to find time to prepare healthy meals.

But eating a balanced diet with plenty of fruits, veggies, whole grains, and lean proteins can support overall well-being. Nutrient-rich whole foods bolster your immune system, keep your energy levels steady, and help you manage stress more effectively.

Some foods, like those rich in omega-3 fats, can even help regulate stress hormones like cortisol.

Large amounts of caffeine can increase stress levels and may contribute to feelings of anxiety for some folks. This is partly because caffeine stimulates the release of cortisol (the stress hormone), which can make anxiety worse.

"Caffeine fuels alertness, but excessive intake can amplify stress and trigger jitteriness. Cutting back allows the nervous system to reset, improving resilience, emotional stability, and overall stress tolerance,” says Dr. Lieberman.

So, if you're feeling on edge, consider switching to a lower-caffeine option like green tea. It offers a mild caffeine boost with fewer anxiety-inducing effects.

We get it. Having a drink at the end of a stressful day might seem like a good way to unwind. But alcohol can actually increase anxiety over time. 

Basically, it may create a cycle where you feel calmer initially but more anxious later. So, cutting back could help you feel more in control and reduce stress in the long run.

Self-care is personal and can look different for everyone. Here are a few ways to create calm when you’re feeling stressed:

• Treat yourself to a manicure or a massage. Taking time for pampering may be just the thing you need to relax and release built-up tension.

• Take a bubble bath. One study found that baths can reduce fatigue, stress, and pain, and may even lower levels of anxiety, anger, and depression. The warm water and calming environment may help soothe your nervous system.

• Read a good book. Immersing yourself in a story or learning about something new can be a great escape, helping you take your mind off stressors and focus on something enjoyable.

• Go for a walk outside. Research has shown that sunlight triggers serotonin production, which can boost mood and help you feel more balanced mentally. Walking outdoors is also a great way to clear your head and get a break from your routine.

Setting limits with your devices might help reduce stress, especially if you find technology overwhelming.

For example, if work is causing you a lot of stress, consider limiting your notifications to office hours. That way, you can disconnect after hours and avoid feeling like you're constantly working.

Or, if social media is adding to your stress, putting your phone away for a while can be a helpful way to take a mental break.

Creating clear boundaries with your devices allows you to recharge and focus on the present moment without the pressure of constant digital distractions.

When stress hits, spending time with loved ones can be a great way to feel less overwhelmed.

Just being around friends and family members you care about can make you feel more grounded and supported.

It’s not always easy to reach out, but whether you need to vent, get advice, or just enjoy a good laugh, connecting with someone you trust can lighten the load.

Stress can be a natural response to daily pressures, whether it’s time management, work issues, relationship hiccups, or just existential questions.

But you don’t have to navigate those stressors alone. If you’re feeling consistently overwhelmed, talking to a therapist can give you the tools to handle stress more effectively.

One of the most well-researched methods for managing stress and anxiety is cognitive behavioral therapy (CBT), which helps you recognize negative thoughts and learn how to reframe them.

If you’re unsure where to begin, online therapy can be a great option to start your journey toward feeling more in control and supported. Taking that first step can be incredibly empowering.

When your stress feels like it's too much to handle, reaching out for support can make a world of difference.

If your chronic stress negatively impacts your life regularly or has led to anxiety or depression, a healthcare provider may recommend trying anxiety medication.

Some common medications that can help with anxiety from high stress levels are benzodiazepines, antidepressants, and beta-blockers:

Benzodiazepines 

These medications are typically a short-term treatment for anxiety since long-term use significantly increases the potential for dependence and misuse.

"Benzodiazepines work quickly, and they can be very effective, but if they're used regularly, they can make the underlying anxiety worse,” says Dr. Lieberman. “Unfortunately, they push the brain out of an anxiety state in a way that makes the brain push back. Over time, the anxiety state becomes stronger and stronger. Many psychiatrists, myself included, are avoiding benzodiazepines whenever possible. In most cases, an antidepressant works better for anxiety.”

Antidepressants

Selective serotonin reuptake inhibitors (SSRIs) are one of the most commonly prescribed types for anxiety. They may help manage anxiety by targeting the activity of the brain chemicals responsible for mood regulation and feelings of stress. They include Zoloft^® (sertraline), escitalopram (Lexapro^®), fluoxetine (Prozac^®), and Paxil^® (paroxetine). Hers offers access to Balance Blend Rx, a unique compounded antidepressant that pairs prescription SSRIs with natural supplements like vitamin B6 and L-theanine, potentially enhancing SSRI effects.

Beta-blockers

Medications like propranolol reduce the physical symptoms of anxiety, like a racing heart or trembling, by blocking stress hormones. While doctors sometimes prescribe them off-label for performance anxiety, they don’t address the psychological symptoms anxiety.

Wondering if medication is right for you? Connect with a psychiatrist through our online platform to chat through your symptoms and your treatment options.

Stress is a natural part of life, but it doesn’t have to take a toll on your health. By incorporating simple stress-relieving techniques into your daily routine, you can manage its effects and feel better physically and mentally. 

Here are some stress relief techniques to remember:

• Mindfulness. Meditation and deep breathing can help you calm your mind in stressful moments.

• Movement. Regular exercise not only boosts your mood but also improves your overall well-being.

• Self-care. Making time for self-care activities like making nourishing meals is crucial for long-term stress management.

If stress becomes overwhelming, don't hesitate to seek out professional resources like therapy.

If you’re considering medication, check out our online psychiatry platform to connect with a licensed healthcare provider and get started with anxiety treatment.