Imagine a life where stress doesn’t weigh you down, where you wake up feeling energized and ready to take on the day. For the nearly 80% of adults who report experiencing significant stress levels, this may seem like a distant dream. Linked to anxiety, depression, and cognitive decline, the reality is that stress is a pervasive part of modern life, and it can wreak havoc on our health. However, it doesn’t have to. While we can’t always control our exposure to stressors, we can control how we manage and handle them by proactively integrating simple stress-busting strategies into our routine. Ahead, research-backed stress management techniques to implement today for a happier, healthier you.
The Top 17 Stress Management Techniques Backed by Science
#1 Enjoy Daily Exposure to Sunshine
Did you know that sunshine is a natural mood booster? Linked to reduced stress, improved sleep, and enhanced mood, a mere 10-20 minutes in the sun each day can do wonders for your mental well-being. Whether it’s enjoying your morning coffee outdoors or using your lunch break to take an outdoor stroll, strive to spend at least a little time in the sun every day.
RELATED: 5 Powerful Benefits of Sunlight For Better Health
#2 Connect With Community
Establishing strong social connections and a sense of community is a crucial — and often overlooked — aspect of mental health. Simply put, studies have found that individuals with supportive social networks are more resilient to stress and experience lower levels of anxiety and depression. This is especially true for adults, where friendships may even help protect against mental health conditions. Whether it’s prioritizing time with friends and loved ones, or engaging with your local community, don’t forget to prioritize social connection — it’s one of the most powerful tools.
RELATED: What The 85-Year-Old Harvard Study on Happiness Found is Key to a Happy Life
#3 Consider Brain Healthy Supplements
While we’re big advocates of getting the majority of your nutrients from a healthy whole foods diet, there are a few supplements worth discussing with your healthcare provider when it comes to supporting your mental and cognitive health. Vitamin D, often called the “sunshine vitamin,” is crucial for mood regulation and stress reduction, with studies showing that low levels are linked to increased risk of depression and anxiety. Omega-3 fatty acids, found in fish oil, are essential for brain health and have been shown to reduce inflammation and support cognitive function. Additionally, B vitamins, particularly B12 and B6, play a key role in maintaining a healthy nervous system and can help manage stress. Incorporating these supplements into your diet can provide an extra boost to your mental health, especially if you’re not getting enough of these nutrients from food alone. Always consult with a healthcare professional before starting any new supplement regimen to ensure they are right for you.
#4 Move Every Day
The science is clear: physical activity is a powerful stress reliever. Shown to release endorphins, the body’s natural feel-good hormones, even moderate exercise, such as a brisk walk or a bike ride, can significantly reduce levels of anxiety and depression. Aim for at least 30 minutes of exercise most days of the week, and make it fun! This could be a FitOn workout, a leisurely bike ride, or simply increasing your daily steps by parking further away from your destination.
RELATED: Exercise Endorphins: The Science on Why Exercise Makes You Happy
#5 Walk For Your Mental Wellness
Speaking of increasing your steps, walking is not only amazing for your physical health, but it’s also one of the best stress management techniques for your mental wellness. In fact, getting just half the recommended amount of exercise per week (about 75 minutes) lowered the risk of depression by nearly 20%. Even a short 10-minute walk can do wonders for your mind, mood, and energy — and we can all find time for 10 minutes! While any setting is great, try to take your walk outdoors to soak in added benefits from the fresh air and sunshine.
Listen to a wellness podcast, try a walking meditation, or simply use it as a time to escape from life’s stressors and clear your mind.
#6 Try Mindful Meditation
Meditation is a powerful tool for calming the mind and reducing anxiety. In fact, studies have shown that regular meditation practice can lower cortisol levels, decrease feelings of loneliness, and positively benefit conditions such as depression and anxiety. The best part? There are so many different forms of meditation available, meaning there’s something for everyone — even if you struggle with quieting your mind. Start with a short five-minute meditation and work your way up!
Here are some meditations to consider:
#7 Aim For Quality Sleep
Prioritizing deep, restorative sleep is essential for stress management. Yet, 1 in 3 adults are struggling to get adequate nightly sleep, which can exacerbate stress, negatively impact mood, and contribute to a variety of mental health conditions. To support your sleep, start by optimizing your sleep environment — at a bare minimum, make sure your space is cool, dark, and quiet. A sleep mask, sound machine, and blackout curtains make great additions! Then, secure a sleep schedule based on your lifestyle and needs, and try to stay consistent. Do your best to aim for 7-9 hours of restful sleep per night.
#8 Volunteer Your Time
Similar to social connection, engaging with your community in the form of helping others can go a long way in supporting your mental health. In fact, there’s a two-fold benefit — for both the giver, and receiver! In the process of helping others, volunteering has been shown to foster a sense of purpose and fulfillment, which can significantly boost your mood and reduce stress. It also helps to strengthen your social network and provide opportunities to build meaningful relationships (which, as mentioned above, is important for boosting happiness and longevity!). Research published in the Journal of Happiness Studies found that individuals who regularly volunteer, experience lower levels of depression and increased overall well-being. So, find a cause you’re passionate about and give back — it’s a win-win for you and your community.
#9 Prioritize a Nutrient-Rich Diet
If you want to boost your mental health, start in the kitchen! Connected through the gut-brain axis, the foods we eat have a direct influence on our mental health. Nutrient-dense foods help provide the energy and nutrients needed for optimal brain health, while ultra-processed foods and sugars can exacerbate mental health conditions, increasing the risk of depression and anxiety.
Opt for a balanced diet rich in fruits, vegetables, whole grains, and lean proteins, emphasizing foods rich in omega-3 fatty acids, B vitamins, and antioxidants for added stress support and mental health benefits.
RELATED: How Your Gut Health Affects Mental Health + Top Tips For Gut Support
#10 Find What Brings You Joy
Whether it’s a hobby, spending time with loved ones, or simply finding a few daily moments of solitude, find what brings you joy — and do it often! Research shows that doing what you love can significantly reduce stress and enhance your mood. Plus, it’s a great way to get your creative juices flowing and bring more joy into your life.
#11 Read More Books
Reading books (or listening to audiobooks!) can be a great way to relax, shift your focus away from stressors, and simultaneously engage your brain. Studies have found that reading for just six minutes can reduce stress levels by up to 68%, which is pretty amazing. Rather than reach for your phone, challenge yourself to dive into a good book whenever you have downtime. Your mental health will thank you!
#12 Consider Therapy
In the past, therapy was seen as a last resort for severe mental health issues, and even a taboo topic. But today, it’s widely recognized as a valuable tool for anyone looking to manage stress and improve their well-being. Professional support from a medical professional not only offers a safe space to explore your thoughts and feelings, but also provides you with strategies to cope with life’s challenges. From Cognitive-Behavioral Therapy (CBT) to Eye Movement Desensitization and Reprocessing Therapy (EMDR), there are so many proven techniques to reduce anxiety and depression effectively. Even if you’re not struggling with something significant, building your support network and taking a proactive approach is never a bad thing!
#13 Speak Kindly to Yourself
Self-compassion and positive self-talk are essential for reducing stress. However, the unfortunate reality is that many of us hold ourselves to unrealistic standards and struggle to practice self-kindness. Remember to be gentle with yourself, and if you often get lost in the comparison trap, consider taking a break from social media. Instead, practice positive affirmations and remember that negative self-talk can take a toll on your mental health.
RELATED: How to Transform Your Life With The Powerful Practice of Self-Compassion
#14 Take A Break From the News
If you listen to the news on a daily basis, remember to check in on your mental health. With so much happening in the world, the majority of news is often negative, which can increase cortisol levels and exacerbate mental health conditions. Consider turning off — or at the very least, take a break from — the news (and social media) and give your nervous system a chance to regulate. Research indicates this can improve mood and reduce anxiety!
#15 Avoid Too Much Alcohol & Caffeine
Excessive consumption of alcohol and caffeine can increase anxiety and stress. While you don’t have to cut them out cold turkey (unless you choose to do so), studies have shown that reducing intake of these substances can lead to improved mood and decreased stress levels. Enjoy in moderation for better mental health, and consider making the switch to mocktails or stress-busting caffeinated beverages like matcha.
#16 Take Time For Yourself
When was the last time you took time for yourself? And is it something you prioritize on a regular basis? Between busy schedules and tending to the needs of others, the majority of us run ourselves ragged, neglecting self-care for lack of time, energy, and resources. However, filling up our own cups and prioritizing self-care is crucial for our mental health. Whether it’s waking up early to enjoy your coffee in silence, pressing play on a mid-day meditation, or scheduling a weekly massage or acupuncture appointment, it’s important to schedule self-care into your weekly routine just as you would a meeting or appointment. Make this a non-negotiable!
#17 Practice Deep Breathing
Breathwork is a free, accessible, and powerful mental health technique that can be performed anytime, anywhere, by anybody. Shown to regulate your nervous system, reduce stress, and quickly calm the mind, techniques like diaphragmatic breathing and box breathing have been shown to lower cortisol levels and positively influence our mental and cognitive health.
The Takeaway
We can’t escape it — stress isn’t going anywhere anytime soon. However, we have the power to manage it effectively and prevent it from taking over our lives. By incorporating these research-backed stress management techniques into your daily routine, you can enhance your mental health, boost your resilience, and improve your overall well-being. From soaking up the sun to seeking professional therapy, these strategies offer practical ways to reduce stress and find balance in the chaos. Remember, the key is consistency and finding what works best for you. Prioritize your mental health, and you’ll be well on your way to a happier, healthier life.
