Stress is supposed to be something that happens only in times of great danger or excitement. Your body’s systems go into overdrive in short bursts, raising your heart rate and sending a surge of hormones into your bloodstream. These systems evolved in response to real-world threats—running from a predator, for example. In the modern world, we can still experience this form of acute stress when we take a test or interview for a job. The same responses get triggered when we ride a rollercoaster or watch a scary movie!
The key is that when these events are over, we return to our “standby” setting. In other words, we relax. But far too many of us never truly relax. The daily demands of our jobs and personal lives create an environment of constant stress. It’s like being stalked by a sabretooth tiger 24/7. Our bodies are constantly on red alert, and eventually, our overtaxed systems pay the price.
According to researchers at Everyday Health, “chronic stress is a national epidemic for all genders and ages, particularly those who are 25 to 35 years old.” This type of stress can cause countless issues, including:
- Headaches
- Weight gain
- Insomnia
- Elevated blood pressure
- Heartburn
- Depression
- IBS
Long-term stress can even burn out your immune system, making you more likely to get sick. There’s nothing good about feeling stressed out all the time. So, other than selling everything you own and living in a remote cabin with no internet access, what can you do to fight back against chronic stress? These 12 activities cost almost nothing and take 20 minutes or less.
Take a Bath
A good, hot soak can work wonders for stress. For one thing, you literally can’t do anything else while you’re in the bath. Beyond that, the hot water can help soothe your tense muscles, especially if you add some Epsom salt to the water. Add a little essential oil—lavender is the obvious choice—and you’ll feel even more relaxed. There’s research that suggests hot baths can burn calories and lower blood pressure, too!
Eat a Low-Sugar, High-Protein Snack
When it comes to busting stress, sugar is the enemy. Although your instinct might be to reach for a sweet treat when you’re feeling bad, sugar is the last thing you should eat when you’re stressed. We already know that stress can make it harder for your body to regulate blood sugar, so that’s one very good reason to choose a healthier snack. Registered dietician Jo Lewin advises that “when chronically stressed[,] the body has an increased demand for protein.” Protein can help your body regulate blood sugar, which can have a beneficial effect on adrenal function. Check out this list of healthy, high-protein snacks to add to your shopping list.
Go for a Walk
Walking is a wonderful antidote for chronic stress. A gentle stroll can make all the difference, releasing feel-good endorphins. Like taking a bath, you can’t do unhelpful things like doom scrolling on your phone while you go for a walk. Listen to some music or a podcast if you’ve got to have something to entertain you, but try going for a walk without any distractions to see how you feel. If walking isn’t an option for you, then spend 10 or 15 minutes doing the gentle aerobic exercise of your choice.
Play with a Pet
While having a pet isn’t always relaxing—trying to eat a turkey sandwich around my cat is a nightmare—they have a net positive effect on their people’s moods. Next time you’re feeling overwhelmed, cuddle with your furry friend for a few minutes without worrying about anything else.
If you don’t have a pet, then borrow one! Spend time with the pets of your neighbors or friends, if you can. If your area has a cat café, it can be really fun to visit with the kitties. Another option is volunteering to help the dogs at your local shelter socialize and exercise.
Ground Yourself
Sometimes, when the world feels overwhelming, it can help to ground yourself. There are quite a few ways to do this, and it might take a little experimentation before you find one that works for you. One option is “tapping,” which you can learn more about here. Other grounding techniques include holding an ice cube for a few seconds, gazing around the room and naming the things you can see (or listening to sounds, feeling textures, and so on), and a “body scan” where you mentally check in with every part of your body.
Do a Little Yoga
Many people think of yoga as just another type of exercise—basically, fancy stretching. But the physical poses of yoga are just one aspect of a full mind-body experience. Deep, focused breathing and gentle movements can help lower your stress levels and put you in touch with your body. Incorporating an element of mindfulness or meditation can increase the stress-busting effects of yoga.
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Try Forest Bathing
I love the idea of forest bathing. It’s a practice known as Shinrin-yoku in Japan, but you can indulge yourself no matter where you live. Getting in touch with nature is great for your mind, body, and soul. As Dr. Qing Li describes it for Time, “This is not exercise, or hiking, or jogging. It is simply being in nature, connecting with it through our senses of sight, hearing, taste, smell and touch. Shinrin-yoku is like a bridge. By opening our senses, it bridges the gap between us and the natural world.”
Sing and Dance to Your Favorite Music
Singing and dancing to some good music is surprisingly beneficial. Let’s count the ways. For one thing, moving your body releases endorphins, and that will help you feel better. For another, it’ll help you feel more in tune with your body. And although you might not realize it, singing forces you to take deeper breaths than usual, which means more oxygen and therefore more energy. Finally, hearing your favorite tunes will raise your mood. What more could you want?
Try a Craft Kit
Doing something creative just for the sake of it can help reduce stress. I’m a big fan of picking up an inexpensive craft kit—even one that’s marketed to kids—and trying my hand at something new. Right now, I’m enjoying a $3 cross-stitch kit that I bought on clearance. While my hobbies can sometimes get out of hand—blame the ADHD—a kit limits how hard I can go. They’re not too expensive, and they don’t take too much time or effort. Pretty much all craft stores are stocked with kits of all types, so you’re sure to find something that strikes your fancy.
Do a DIY Spa Treatment
While we’re on the subject of DIY, consider scheduling an appointment at the spa… by which I mean pampering yourself at home. Depending on your budget, you can whip up spa treatments from household ingredients or indulge in any of the vast variety of store-bought options available. Taking some time out that’s just for you can be restorative in itself. Add in a little massage and some pleasant smells—not to mention the boost you get from feeling like a million bucks—and you’ll be feeling less stressed.
Clean Something
Very few people in this world like cleaning. Maybe just Marie Kondo. But almost all of us enjoy being in a clean, organized space. If you’ve been putting off chores that can be done in less than five minutes, pick something on your list and do it right now. Seriously, I’ll wait.
If you did it, do you feel a little better now? Often, procrastination compounds stress, which in turn makes us even less able to tackle the things we’ve been putting off. It’s a vicious cycle—but the good news is that you can break it by doing just one thing. Then, the next time you check an item off your to-do list, it’ll be just a little bit easier.
Go on a Virtual Vacation
Here’s a free, fun way to offload stress. Visualization exercises can help your mind drift off to beautiful, relaxing places—all from the comfort of your own home. Visualization is a powerful tool, one that you can use either by yourself or with the help of guided meditation. It’s a little more mentally stimulating than traditional meditation, and it can help you focus on your goals and bring much-needed mental clarity.
One of my go-to visualization exercises involves imagining—in as much sensory detail as possible—a perfect day in my favorite places. Sometimes, that means mentally recreating a trip to London, and on others, I “vacation” in Vermont or the mountains of North Carolina. It’s a little cheesy, but it works!
