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10 healthy ways to handle excess stress

From exercise to meditation, here are 10 ways to manage unchecked stress.

Updated on October 12, 2023

Stressed out male office employee
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We all experience stress from time to time. Common sources of anxiety include money, school, work, relationships, or major changes like marriages, divorces, and deaths.

"Stress can absolutely be normal," says Samuel Wedes, MD, a psychiatrist in Livonia, Michigan. "For a lot of people, it can be a motivator to help them work harder or succeed further with their goals," heShow More

Senior woman walking her dog
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Move more

Don’t underestimate movement, which can help reduce stress levels. Not only does physical activity shift your focus away from your stressors, it also tells your body to release feel-good chemicals, known as endorphins.

Most adults should aim to get 150 to 300 minutes of moderate-intensity or 75 toShow More

Man lying down and relaxing on the grass
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Take a time out

We can’t always change our surroundings, but we can often escape them—at least temporarily. How? Give yourself a timeout. Try clearing your mind by taking a walk, reading a book, stretching, or taking a few deep breaths.

Engaging your senses—sight, smell, sound, taste, and touch—might also helpShow More

writing notes in a journal
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Invest in a planner or journal

Emotions can be overwhelming. For many of us, it can be tough and confusing to talk about them. Writing in a journal can be a healthy outlet to express your feelings and ease stress. If you're not sure what's stressing you out, journaling can also help you identify the cause. Then you can beginShow More

waking man reaching for his phone
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Set a sleep schedule

Sleep helps restore the body. It replenishes energy levels, gives your heart and vascular system a break and keeps your brain sharp. The connection between sleep and stress is two-fold: Too little sleep can raise stress levels and excess stress can make falling and staying asleep a challenge.

MostShow More

group meditation
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Get into yoga

Research suggests yoga can help reduce stress and anxiety. It's not surprising since the practice involves stress-relieving techniques, like movement, meditation, and deep breathing.

You don't have to join a gym or invest in expensive classes to get the benefits. Many studios offer a free class forShow More

young woman with neck pain
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Try progressive muscle relaxation

This stress-busting technique is simple and can be done almost anywhere. “It can help people center themselves and take the focus away from the stress,” Wedes says.

Start by squeezing and releasing the muscles in your feet and toes, before working your way through each muscle group in your body. “Show More

Young woman meditating
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Meditate

You don’t have to be a regular at the yoga studio to utilize meditation and other relaxation techniques. There are simple ways to get started on your own, and plenty of free online tutorials and phone apps to help you along the way.

There are different types of meditation. These include:

group doing volunteer work
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Volunteer in your community

Volunteering can help improve mental health and ease feelings of stress, according to a study published in BMC Public Health. Researchers are still learning about what makes giving back beneficial, but there are some theories. Volunteering is one way to connect with others and create a supportShow More

Young woman texting on couch
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Learn to say "no"

It never feels good to disappoint the people closest to you, but sometimes taking care of your mental well-being is more important than adding another commitment to your schedule. Mitigating stress may be as simple as saying "no," and it's not as selfish as it might sound.

When considering whetherShow More

friends chatting over coffee
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Meet with a friend

Simple companionship can be quite powerful. "It's so important to be able to talk to people and vent when you're having stress," Wedes says.

Friends can help you manage stress, encourage healthy habits, and can even help you live longer. Those closest to you might also notice subtle changes in yourShow More

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