Nearly all of us experience stress at some point in our lives – whether it’s occasional moments of tension and worry, or something more consistent and chronic. When we’re knee-deep in stress, it can feel tricky to escape it, but there are things we can do to help.
Some methods of stress relief take a longer-term approach – for example, adjusting our environment or introducing daily habits like mindfulness. However, there are also tools you can use when you’re in need of some quick relief.
With that said, here are nine simple stress relieving activities – many of which you can practise at home, work, or wherever you need them.
9 simple stress-relieving activities
1. Go on a walk in nature
If you’ve got the time, going on a walk is a simple but effective way to relieve stress. Time and again, research has shown the restorative effects of spending quality time outdoors.
In this study, researchers measured mood and cortisol levels (the stress hormone) in university students before and after walking in a natural environment. They found that walking in nature reduced cortisol levels more than exercise or viewing images of nature alone did.
That said, if you live in an urban area and don’t have quick access to green spaces, walking can still be worthwhile, as research firmly supports the stress-relieving effects of exercise.
If you find it difficult to get out for a walk, check out our articles; 12 rewarding activities to do while walking and 8 health benefits of walking and how to stay motivated.
2. Take a dedicated music break
You might already be used to putting on some calming music while you’re working or relaxing. And it’s true that music can be a powerful way to relieve stress.
However, there’s a difference between playing music in the background and really listening to it. So, taking a five or 10-minute break to listen to your favourite track can be a positive way to switch your focus and reduce stress.
To make your music break even more relaxing, why not sit or lie down and close your eyes? You could even use noise-cancelling headphones if you have them.
3. Practise breathing exercises
Our breathing is intrinsically linked to our stress responses. As stress pushes our body into fight or flight mode, it’s natural for our breathing to quicken because the brain needs more oxygen in its alert state.
This means that making a conscious effort to slow down our breathing can help to reduce stress by signalling to our brain that we don’t need to panic.
As a result, studies have found that breathing exercises are highly effective at reducing stress. These exercises involve counting while inhaling and exhaling so that your breaths are slow, measured, and regular.
For more information on how to use breathing for stress relief, check out our article; 3 breathing exercises for stress and anxiety relief.
4. Practise stretching and progressive muscle relaxation
We already know that stress is bad for our mental health – but it can also be problematic for the body. Regular and continuous stress can lead to aches and pains, most commonly in the back, neck, and shoulders.
Luckily, there are several easy stretches you can do from home to ease pain and tension in these areas – and many that you can do from your desk if you’re in the office.
One particularly effective method of relieving tension and physical stress over time is progressive muscle relaxation. This is a tension-relieving exercise that involves tensing and relaxing each muscle group in order. The method is practised lying down, but once you’ve memorised the routine, it’s easy to do whenever you feel you need to.
To learn more about progressive muscle relaxation, check out this article from the University of Michigan Health, or this early morning stretch class over on Rest Less Events.
5. Declutter
Studies have found that having a cluttered living or work space can increase stress levels. So taking time to declutter your space can have a huge positive impact.
For help getting started, check out our articles; 9 ways to declutter your workspace and improve productivity, How to declutter and reorganise your home, and 8 tips for minimalist living.
6. Eat dark chocolate
This one might sound a little too good to be true, but studies have found that dark chocolate can decrease cortisol levels and reduce adrenal gland activity – which is involved in the body’s stress response.
Other research has looked into the psychological effects of eating dark chocolate. For example, studies have found that dark chocolate with a high percentage of cacao contains antioxidants which affect brain wave frequency, and cause our brains to emit more gamma waves.
These gamma waves are related to improved memory, recall, and stress reduction. And, the effects can occur within just half an hour of eating 48g of dark chocolate. That said, it’s important to eat chocolate in moderation because of its high sugar content.
7. Drink tea
Avid tea drinkers often speak of its calming and stress-relieving effects. But what does science say?
This study found that participants who drank black tea before engaging in a stressful activity had lower cortisol levels afterwards.
Other research has also revealed that peppermint tea has powerful stress-relieving effects.
8. Have a laugh
We all love to laugh and science has consistently revealed a strong link between laughter and reduced stress.
So, if you’re feeling overwhelmed it’s worth taking a quick break to chat with a colleague or friend who always makes you laugh – or even just watch a quick comedy clip on your phone.
Why not take a look at our article, The benefits of humour and laughing – 9 tips to help you laugh more, to find out more? Or, check out the laughter yoga classes held on our Rest Less Events platform.
9. Write down your thoughts
Journaling your thoughts, worries, desires, and anything else that’s on your mind can be really helpful in reducing stress – both in the moment and over time.
Journaling is well-established as a good habit to promote mental wellbeing. Plus, it’s easy to do and accessible to anyone with a pen and paper or note-taking app.
Writing your thoughts down can help you to organise, process, and see them from a different perspective.
Journaling works best when done regularly, as frequently checking in with yourself and remaining mindful of your internal world can help you to stay on top of things in day-to-day life.
But even just taking a moment to lay out on paper the obligations, worries, and problems that are swirling around in your mind can offer some quick relief.
Our article, The power of journaling as a life habit, has plenty more tips and advice on putting pen to paper if you’re struggling to get started.
Final thoughts…
We hope that you’ve found some of these simple stress relieving activities useful. If you’d like some longer-term solutions and coping mechanisms for living with stress, our article, 7 tips for coping with stress and anxiety, is worth a read.
What do you find most effective for reducing stress? We’d be interested to hear from you in the comments below.