10 Simple Ways to Relieve Stress and Anxiety

10 Simple Ways to Relieve Stress and Anxiety

There are 10 easy and simple ways to relieve stress and anxiety.

Go for a walk

Virtually any form of exercise can act as a stress reliever but activities such as walking or jogging that involve repetitive movements of large muscle groups can particularly be stress-relieving since they offer many of the same benefits as meditation.  The benefits are strongest when you exercise regularly. People who exercise regularly are less likely to experience anxiety than those who don’t exercise.


Consider supplements

Several herbal and natural supplements help manage and relieve stress and anxiety. Here is a brief overview of some of the most common ones:

•             Lemon balm: Lemon balm is a member of the mint family that has been studied for its anti-anxiety effects. Research shows that taking a single dose of lemon balm increases calmness and alertness.  Other studies show that adding lemon balm to a food or drink reduces anxiety and improves memory.

•             Omega-3 fatty acids: One study showed that medical students who received omega-3 supplements experienced a 20% reduction in anxiety symptoms.   In another study, researchers found that people who took high doses of omega-3s (up to 2,000 mg a day) seemed to have the most reduction in anxiety symptoms.

Connect with Nature

Spending time outside in nature is good for the body and the mind.  It helps relieve feelings of worry, anxiety and stress.  Natural beauty distracts us from problems and just helps us feel good.  Studies show that being in nature, or even viewing scenes of nature, reduces anger, fear, and stress and increases pleasant feelings.


Aromatherapy uses aromatic essential oils medicinally to improve the health of the body, mind, and spirit. It enhances both physical and emotional health.  Several studies show that aromatherapy can decrease anxiety and improve sleep. 

Some scents are especially soothing. Here are some of the most calming scents:

1  Lavender

2   Rose

3   Vetiver

4   Bergamot

5   Roman chamomile

6  Neroli


One way to handle stress is to write things down.  Many studies have shown that journaling is a valuable tool to improve mental health.  There are many approaches to journaling that can help with anxiety:

•             Taking out the trash:  If you’re struggling with negative or overwhelming thoughts, one technique to help relieve the tension and stress is to write all the negative thoughts down on paper.  Keep writing until you can’t think of anything else to write.  Then tear up the paper and throw it away or burn it.  This symbolically helps your mind understand that these thoughts are garbage.  Then write new positive thoughts to replace the negative ones.  Keep and re-read those positive thoughts often.

Listen to soothing music

The soothing power of music is well-established. It affects our emotions and can be an extremely effective stress management tool.

Soothing music can slow the pulse and heart rate, lower blood pressure and decrease the levels of stress hormones, and distract us from our worries.  Research shows that listening to music can help a person with clinical depression or bipolar disorder get through their worst, lowest moods.


Singing has been scientifically proven to lower stress, relieve anxiety, and elevate endorphins which make you feel uplifted and happy.  It helps relax muscle tension and decreases the levels of the stress hormones in the bloodstream and can help take your mind off the day’s troubles to boost your mood.

In addition, scientists have identified a tiny organ in the ear called the saccules, which respond to the frequencies created by singing.  The response creates an immediate sense of pleasure, regardless of what the singing sounds like so you don’t have to have an amazing voice to feel the positive effects of singing.


When looking for an excellent distraction, laughter really is the best medicine.  The laughter stops distressing emotions.  It helps you shift perspective, allowing you to see situations in a more realistic, less threatening light.

Laughter makes you feel good.  It triggers the release of endorphins, the body’s natural feel-good chemicals.  And the good feeling that you get when you laugh remains with you even after the laughter subsides. Humor helps you keep a positive, optimistic outlook through difficult situations, disappointments, and losses.  It adds joy and zest to life, eases anxiety and tension, relieves stress, improves mood, and strengthens resilience.

Connect with friends

We live in a digital age where we can be tempted to replace person-to-person contact with phones and computers, especially if we’re feeling vulnerable.  But humans are social creatures, we crave feeling supported, valued, and connected.  Studies show that being socially connected increases happiness and leads to better health and longer life.  It helps overcome feelings of loneliness and isolation.

Just say ‘no’

Being selective about what you take on — and saying no to things that will unnecessarily add to your load — can reduce your stress levels.

Take control over the parts of your life that you can change and are causing you stress. One way to do this may be to say “no” more often.  This is especially true if you find yourself taking on more than you can handle, as juggling many responsibilities can leave you feeling overwhelmed.  Finding ways to simplify can help to prevent, manage, and relieve stress, worry, and anxiety. Thus, these are the 10 simple ways to relieve stress and anxiety.


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