Reduce stress

Table of contents:

Reduce stress
Reduce stress

Reducing stress in your life will take a lot of reflections and actions, but it will be worth it. If you are less stressed, you will be able to sleep better, you will have a more positive outlook on your life and you will be much more able to enjoy your daily interactions. To reduce stress, you need to work on minimizing the stressful situations in your life and work on relaxing your mind and body. If you want to reduce the stress in your life, just follow these steps.


Method 1 of 4: Think about your stress

327385 1 1
327385 1 1

Step 1. Identify the causes of your stress

Before you can move on, you must be able to identify the causes of your stress. Take some time alone, take a notepad and make a list of all the things that make you stressed. Once you have a better idea of the source of your pain, you can start making changes to improve your life.

  • First, find the root cause of your stress. You may think you are stressed because of your low salary, but the real root cause could be that you don't like your job and don't know which career path to pursue in your life.
  • Look at your relationships. Do the relationships in your life help you be a better person and deal with problems, or do they cause more harm than good?
  • See if you are stressed because of a situation or if you are in a permanent state of stress. Being stressed because you can't stand your roommates is different from always being in a vaguely stressed state from morning to night.
  • If it helps, write down your thoughts in a journal. See if this helps you identify one of the causes of your stress.
327385 2 1
327385 2 1

Step 2. Create an action plan to reduce the stress in your life

You won't be able to reduce stress if you don't manage it in a planned way. If you are really determined to eliminate the stress in your life, then you should make a list of all the things you can control and make it more enjoyable. Then take steps to maintain a condition that is more relaxed mentally and physically on a regular basis. Here's what to do:

  • Put some relaxation in your schedule. Set aside time to relax for at least an hour a day, especially in the morning and in the evening before bed. Write it down in your planner.
  • Swear to eliminate as many sources of stress as you can. Write down the people and situations in your life that cause you the most stress and try to find a way to spend less time with them. See if you can find a way to free up a few hours a week.
  • Rearrange your schedule. One of the reasons many people are stressed is because they feel they are too devoted and don't have enough time to pursue their interests or spend time with their loved ones.
  • Recognize that you can't control everything. There will always be stressful elements in your life, but you can minimize the stress in your life by eliminating what you can and learning to deal with the rest.
327385 3 1
327385 3 1

Step 3. Think with the help of others

You don't have to deal with your stress alone. You will feel much better by opening up to a friend, family member or even a professional about how stressed you are feeling. If you share your feelings, you will also be able to get some helpful feedback and a fresh look at your problems.

  • Talk to a close friend about your efforts to reduce stress. It's likely that your friend has also had to learn to deal with stress, so not only will you be able to open up, but you'll gain insight as well.
  • Open yourself up to a family member. Your family should be there no matter what - even if you're feeling like a big ball of stress.
  • Know when to ask for help. If you constantly feel overwhelmed by every aspect of your life and unprepared to deal with it, you can benefit from seeing a healthcare provider. If you're so stressed that you can barely sleep, eat, or think logically, it's time to get help.

Method 2 of 4: Minimize the stress in your life

327385 4 1
327385 4 1

Step 1. Handle stressful situations

Part of the reason you can be stressed is because you have problems on a professional or personal level, and you avoid them in order to avoid dealing with them. Avoiding your problems will only make things worse, and you'll feel better dealing with stressful situations instead of sitting around and waiting for things to get worse.

  • Tackle any stressful situation in the workplace. If you feel overworked or undervalued, talk to your boss about it in a calm and reasonable manner. If you feel like you're too committed to work, try to find a way to work half an hour less a day.
  • Tackle any romantic relationship that causes you stress. If you're stressed because you're not sure where things are going with your partner, it's better to strike up a conversation and then wait to see what happens.
  • If you're having trouble with a friend, have an honest conversation about it. If a situation with your boyfriend is causing you great stress, say something and see if you find a solution instead of suppressing it.
  • If you're feeling stressed by the thought of an upcoming trip, try to work out the data as early as you can so there are no X-factors.
  • If you're stressed because you have a health problem but don't know how serious it is, it's time to see a doctor.
  • If you're stressed because you're having trouble with your car or your roof keeps leaking, get help from a professional instead of worrying about it.
  • Make a to-do list of the little things that bother you, from changing your oil to making a dentist appointment, and see how many you can get done in a month.
327385 5 1
327385 5 1

Step 2. Minimize your interactions with people who make you tense

If someone in your life is constantly making you tense, then you're probably better off without that person. Sure, you won't be able to rule out a stress-inducing coworker, but you can certainly try to minimize your interactions with people who make you tense on a daily basis.

  • Leave your poisonous friend behind. If you have a friend who provides you with nothing but pain and drama, it may be time to cut that friend out of your life. This is guaranteed to make your social interactions less stressful.
  • Try to spend less time with stress-inducing colleagues. While you can't duck under your desk every time that coworker you're worried about shows up, try adjusting your schedule and routine slightly so that you don't run into that person as often.
  • In general, spend less time with negative people. Negativity breeds stress, so try to minimize your contact with all the negative people in your life.
  • Look for more positive people. Counter those stress-inducing friends with passionate people who are excited about life and can make you feel better about your circumstances.
327385 6 1
327385 6 1

Step 3. Minimize the stressful situations in your life

While you can't eliminate every situation that causes you stress, there are a few simple things you can do to minimize the situations that cause you to stress on a regular basis. Here are a few tips:

  • Make your commute more enjoyable. Traffic is a major cause of stress for many people. Try to leave for work a little earlier or later to escape the crowds. Play relaxing music or calming music cassettes in your car so that the driving experience is less painful.
  • Don't say yes to invitations if they're just going to make you tense. If your friend always throws parties that are overcrowded and make you anxious, skip the next one.
  • Do not hurry. If you give yourself enough time to get ready for an event, whether it's a wedding or just a weekend brunch, you'll be less stressed when you get there.
  • If you know you'll be spending time with friends or relatives that you just don't get along with, try to avoid the entire situation if you can. If you are required to participate in the event, try to stay away from the sources of the conflict and you will feel less stressed.
  • Try not to organize a party or dinner for a while. Anything you have to prepare to that extent will only make you more stressed.
327385 7 1
327385 7 1

Step 4. Minimize the stress in your life by learning to deal with it

Eliminating stress where you can is a very helpful tool, but being able to handle imperfect situations is even better. Here are some practical ways to deal with stressful situations:

  • Think before you speak. If you find yourself in the middle of a conflict, take a deep breath and plan what to say before blurting out something you'll regret later.
  • Remember that it is more important to be happy than to be right. Instead of telling your friends and colleagues exactly what they did wrong, shut up and you'll feel better and more mature.
  • Remember that other people are stressed too. Taking the time to see that you are not the only person dealing with a great deal of stress will make you more friendly towards others and less likely to end up in conflict.
  • Don't be passive aggressive. If something makes you tense, such as unresolved plans, talk about it instead of holding your anger and insecurity inside.

Method 3 of 4: Relax your body

327385 8 1
327385 8 1

Step 1. Exercise

Exercising for just 30 to 45 minutes a day can leave you feeling much healthier and in control of your own life. When your body feels energized and powerful, you will be less stressed and have more control over your own life. Here are some great ways to get exercise:

  • Join a swim club and swim 1 mile every other day. Submerging yourself completely will make you feel stronger and wash away any stressful thought.
  • Start running. If you really love it and have a goal to run 5K or 10K, you'll be better able to tackle challenges.
  • Take a yoga class. Yoga is not only good for your physique, but it will help you meditate and control your mind and breathing.
  • Join a team sport, such as bowling, volleyball, or softball. You will be able to laugh, make friends and get a great workout.
  • Start walking. You will feel less stressed if you spend more time in nature.
327385 9 1
327385 9 1

Step 2. Meditate

Meditating for just 20 minutes a day can greatly reduce your stress. All you have to do is find a comfortable seat in a quiet place, put your hands in a comfortable way, close your eyes and focus on your breathing. Meditate right after you wake up or to cool down before bed or even both times.

  • Be aware. Concentrate on being present in your body and notice every breath and minor pain you feel.
  • Relax every part of your body when you meditate.
  • Work on clearing any negative or stressful thought from your mind.
327385 10 1
327385 10 1

Step 3. Make sure you get a massage

A massage is a great way to relax and minimize the pain you feel after a long day at work or school. You can give yourself a massage by massaging your neck, forearms and palms. Ask a friend to give you a massage or even go to a professional masseuse.

  • A professional masseuse can be pricey, but well worth it. A masseuse will literally be able to knead some of your stress out of your body.
  • Massaging is also great foreplay. If you have a willing partner, ask them to massage your feet or back and see where it ends.
327385 11 1
327385 11 1

Step 4. Eat right

Maintaining proper nutrition is key to reducing stress. You may be tense because you overdose on caffeine or eat too many sweets or salty foods without noticing. If you want to reduce the stress in your life, you should pay particular attention to your diet. Here's how to do it:

  • Eat three balanced meals a day. Taking the time to enjoy breakfast, lunch, and dinner, and not skipping meals no matter how busy or tense you are, will help stabilize your routine and give you more energy.
  • Eat a healthy breakfast. Breakfast really is the most important meal of the day, so take the time to eat healthy carbohydrates, such as oatmeal, protein, such as lean turkey or ham, and a healthy serving of fruits and vegetables.
  • Make time during the day to eat healthy snacks. Take an apple, banana or a bag of almonds with you so you can eat it as a snack instead of something that will leave you feeling unhealthy and tired in a second.
  • Minimize your caffeine intake. Caffeine can give you a temporary boost of energy, but it will also make you restless and anxious. Try reducing your intake from a few cups of coffee a day to just one, or try to eliminate caffeine from your life completely. Remember that it is easier for yourself to gradually wean off the caffeine than to stop immediately, otherwise you will feel a hangover effect.
327385 12 1
327385 12 1

Step 5. Improve your sleep schedule

Improving your sleep schedule will go a long way in helping you reduce stress. Most people need to get 7-9 hours of sleep a day to get a healthy night's sleep and to be able to cope with their daily lives. Sleeping too much or not getting enough sleep can leave you feeling drowsy and unable to handle your responsibilities. Here's how to make sure you're getting enough sleep:

  • Try to get the same amount of sleep every night. Don't sleep 5 hours a day during the week and then 10 hours a day on the weekend, because you will feel even more tired and unbalanced.
  • Go to bed around the same time every day and wake up around the same time every day. This will make your routine even more regular and will make it even easier for you to go to sleep and wake up.
  • Spend an hour in bed de-stressing before actually going to sleep. Read a book or listen to calming music, or write in your journal. Don't watch TV or start an intense conversation, as it will be harder to turn your mind off when the time comes for sleep.

Method 4 of 4: Relax your mind

327385 13 1
327385 13 1

Step 1. Read

Reading is a great way to calm your mind and gain knowledge. It's also a wonderful way to wake up your mind in the morning and help yourself fall asleep at night. Whether you're reading historical fiction or a steamy romance, being absorbed into another world will help relax your mind and stop you worrying about your life.

  • If it helps, you can read with soothing music in the background before going to bed.
  • Keep a good light source nearby, but dim lights around you when you read to help calm you down and help you fall asleep more easily.
  • Don't read books with gruesome or stressful content, or you'll just feel worse.
  • Join a book club. This is a great way to encourage yourself to read and make friends in the process.
327385 14 1
327385 14 1

Step 2. Smile more

Laughter has been proven to reduce stress, and the more you smile, the more likely you are to become a positive thinker and enjoy your daily interactions. Here are some great ways to laugh more:

  • Spend more time around people who cheer you up. Maybe you don't know the girl in your social circle who always makes you laugh - try to get to know her better.
  • Watch a comedy or even a comedian.
  • Play Hints or silly games with your friends.
  • Play dress up with your friends. This is a guaranteed way to giggle.
327385 15 1
327385 15 1

Step 3. Spend more time with your friends

Spending more time with your friends will make you feel more loved and valued, and you will feel less alone in your struggle to fight stress. Although your schedule can be packed, you should always take the time to have a cup of coffee or a drink with a close friend or acquaintance. Here are some things you can do:

  • Schedule a weekly boys or girls night out. You will have a great time with your friends and you can even discover a new restaurant or bar together every week.
  • Take a dance class with a friend. This is a great way to exercise while spending time together.
  • Find a buddy to walk with. Going for a walk is not only ideal for dealing with stress, you can also have a thoughtful conversation with a friend while walking.
  • Make time for one-on-one conversations. Hanging out in groups is really fun, but spending time alone with a good friend can build a deeper bond.
327385 16 1
327385 16 1

Step 4. Take a vacation

While a vacation isn't a permanent situation for dealing with stress, taking a vacation can provide the change of scenery you so desperately need. Going on vacation will also help you take a fresh look at your situation and can make you appreciate what you have, rather than worrying about the things you can't change.

  • Be brave and travel alone. This is really adventurous and you can meet unforgettable people and learn a lot about yourself.
  • Go to a place you've never been with a group of friends, like Lake Tahoe and the Everglades. You will have fun exploring a new environment.
  • You can also just take a mini-vacation by taking a three-day weekend and driving to a location just a few hours away. This is still a great way to clear your head.
  • Try to choose a place that brings you close to nature. Being in a lush forest or on a sandy beach will make you feel more connected to the world and more relaxed.
327385 17 1
327385 17 1

Step 5. Organize and clean your space

If you declutter your space, your life will feel more organized and manageable. Organizing and cleaning your space can take some effort, but the benefits will outweigh the time spent getting everything in place.

  • First, get rid of all trash, loose papers, and expired food in the refrigerator.
  • Next, go through your clothes, dishes, and furniture, and sell or donate anything that clutters your space and is of no use.
  • Organize your desk, closet, chest of drawers and any other space that is untidy and cluttered. Put everything in its place.
  • Clean your floor, wipe down your couches, and dust off any items that look old.
  • Have fun while doing this. Invite some friends to help out and play some fun music.
  • Organizing and cleaning is only half the battle. Once your home looks organized and shiny clean, you need to maintain the work. Spend 15-20 minutes every night throwing out things you no longer need, cleaning them and putting everything in its place, and your mind will feel more clear.


  • Put a warm towel on your neck and put cucumbers on your eyes. ahh…
  • If you have children, put them to bed or have someone watch them and relax in another room.
  • Smile more.
  • Ask your boss if you can leave your desk for a few minutes if you're feeling tense. Take a walk or go get coffee further down the road.

Popular by topic