Stress is part of being human, and it can help motivate you to get things done.
Even
high stress from serious illness, job loss, a death in the family, or a painful life event can be a
natural part of life. You may feel down or anxious, and that’s normal too for a while.
Talk to your doctor if you feel down or anxious for more than several weeks or if it starts to
interfere with your home or work life. Therapy, medication, and other strategies can help.
In the meantime, there are things you can learn to help you manage stress before it gets to be
too much. These tips may help you keep stress at bay:
10 Ways to Stop Stress Now
1/11
Put Stress in Its Place
How you handle stress makes a big difference in how you feel. It might
even help your blood pressure, blood sugar level, and the rest of you.
Use these calming strategies to stop stress ASAP.
2/11
Break Out the Bubble Gum
Next time you’re at the end of your rope, unwrap a stick of gum.
According to studies, chewing gum lowers anxiety and eases stress.
Some researchers think the rhythmic act of chewing may improve
blood flow to your brain, while others believe the smell and taste help
you relax.
3/11
Get Outside
Spending time outdoors, even close to home, is linked to better well-
being. You're in a natural setting, and you're usually doing something
active, like walking or hiking. Even a few minutes can make a
difference in how you feel.
4/11
Smile Like You Mean It
Don’t roll your eyes the next time someone advises you to “grin and
bear it.” In times of tension, keeping a smile on your face – especially
a genuine smile that’s formed by the muscles around your eyes as
well as your mouth – reduces your body’s stress responses, even if you
don’t feel happy. Smiling also helps lower heart rates faster once your
stressful situation ends.
5/11
Sniff Some Lavender
Certain scents like lavender may soothe. In one study, nurses who
pinned small vials of lavender oil to their clothes felt their stress ease,
while nurses who didn’t felt more stressed. Lavender may intensify
the effect of some painkillers and anti-anxiety medications, so if
you’re taking either, check with your doctor before use.
6/11
Tune In
Heading into a stressful situation? Music can help you calm down. In
one study, people had lower levels of the stress hormone cortisol
when they listened to a recording of Latin choral music before doing
something stressful (like doing math out loud or giving a speech) than
when they listened to a recording of rippling water. (Wondering what
that choral piece was, music fans? Try Miserere by Gregorio Allegri.)
7/11
Reboot Your Breath
Feeling less stressed is as close as your next breath. Focusing on your
breath curbs your body’s “fight or flight” reaction to pressure or fear,
and it pulls your attention away from negative thoughts. Sit
comfortably in a quiet place. Breathe in slowly through your nose,
letting your chest and lower belly rise and your abdomen expand.
Breathe out just as slowly, repeating a word or phrase that helps you
relax. To reap the most benefit, repeat for at least 10 minutes.
8/11
Be Kind to Yourself
We all have a constant stream of thoughts running through our heads,
and sometimes what we tell ourselves isn’t so nice. Staying positive
and using compassionate self-talk will help you calm down and get a
better grip on the situation. Talk to yourself in the same gentle,
encouraging way you’d help a friend in need. “Everything will be OK,”
for instance, or "I'll figure out how to handle this."
9/11
Write Your Stress Away
Jotting down your thoughts can be a great emotional outlet. Once
they're on paper, you can start working out a plan to resolve them. It
doesn’t matter whether you prefer pen and notebook, a phone app, or
a file on your laptop. The important thing is that you’re honest about
your feelings.
10/11
Tell a Friend
When you’re feeling overwhelmed, seek out the company of a friend
or loved one. Have a friend who’s dealing with the same worries as
you? Even more reason to open up. You'll both feel less alone.
11/11
Get Moving
When you work up a sweat, you improve your mood, clear your head,
and take a break from whatever is stressing you out. Whether you like
a long walk or an intense workout at the gym, you’ll feel uplifted
afterward.
Next
Medically Reviewed by Smitha Bhandari, MD on December 16, 2022
Keep a positive attitude.
Accept that there are events that you cannot control.
Be assertive instead of aggressive. Assert your feelings, opinions,
or beliefs instead of becoming angry, defensive, or passive.
Learn to manage your time more effectively.
Set limits appropriately and say no to requests that would create
excessive stress in your life.
Make time for hobbies and interests.
Don't rely on alcohol, drugs, or compulsive behaviors to reduce
stress. Drugs and alcohol can stress your body even more.
Seek out social support. Spend enough time with those you love.
Seek treatment with a psychologist or other mental health
professional trained in stress management
or biofeedback techniques to learn more healthy ways of dealing
with the stress in your life.
