How to reduce stress
Stress builds up through the day, and small, regular habits can take some of the pressure off. These routines draw on studies of cluttered homes, physical touch, money worries and how we handle upsetting memories.
14 routines that help
- Everyday stress
Breathe slowly for 5 minutes
Breathing exercises are linked to small to moderate drops in stress.
- Anxiety
Meditate for 10 minutes every morning
Trials show mindfulness meditation programs reduce anxiety.
- Constant worrying
Rewrite one worrying thought a day in balanced words
Rethinking a situation in fairer terms is linked to less anxiety, while dwelling on it is linked to more.
- High blood pressure
Hold a 20-second hug each day
More frequent hugs from a partner are linked to higher oxytocin and lower resting blood pressure and heart rate.
- Stress from a cluttered home
Tidy up your space for 10 minutes a day
People who describe their homes as cluttered and stressful tend to have higher evening cortisol, which is linked to harder winding down.
- Stress before big events
Write for 10 minutes about what matters most to you
People who wrote about a value that matters to them had a smaller stress hormone rise during a stressful speech.
- Holding a grudge
Limit upsetting memories to 60 seconds
Dwelling on a grudge raises heart rate, blood pressure, muscle tension and sweating more than thinking about forgiveness.
- Everyday stress
Walk in nature for 30 minutes daily
Time in nature lowers the stress hormone cortisol, with 20 to 30 minute visits giving the most efficient drop.
- Stress and anxiety
Answer one harsh thought the way you'd answer a friend
People who are kinder to themselves tend to feel less anxiety, depression and stress.
- Deadline stress
Spend 2 minutes on the task you're avoiding
Students who put things off had more stress and illness near deadlines than students who started earlier.
- Test anxiety
Write about what's on your mind for 10 minutes
Students who wrote about their worries for 10 minutes before an exam scored better, especially those with high test anxiety.
- Money stress
Review your spending 30 minutes a week
People who learned clearer money habits felt better about their finances, so a weekly review may ease money worry.
- Job search stress
Set a daily job search schedule
Structured job-search programs, like career workshops and job clubs, are linked to less distress while looking for work.
- Money stress
Automate weekly debt payments
Debt feels stressful largely because it takes away your sense of control over your money.
These routines are general information, not medical advice. Talk to a doctor about any health condition.
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