How to Reduce Stress

Simple advice for better living.

Updated June 24, 2024 | Reviewed by Devon Frye

Stress is a deeply unpleasant state that saps all the texture, beauty, and joy out of being alive. It is an important cause of depression , suicide , anger , accidents, headaches, heart attacks, cancer, and countless other ills. Stressed people live poorer and shorter lives. They live less.

Although stress is often related to life events such as losing a loved one, getting divorced , or falling ill, most of the day-to-day stress that we experience comes from smaller ‘background’ stressors such as constant deadlines, fraught relationships, painful memories, isolation, discrimination , poor housing, and unpaid bills.

The amount of stress that a person can handle is related to his or her thinking styles and social skills. People with positive thinking styles and good social skills are in a better position to diffuse stressful situations—for example, by doing something about them, putting them into perspective, or talking them through with a supportive other.

Even so, no one is entirely free from stress, and everyone could benefit from following this three-step plan:

Learn to recognise the warning signs of stress.
Next, list the situations in which you feel that way
Lastly, try to come up with one or more strategies for preventing, avoiding, or diffusing each situation on your list.

You can also use some more general strategies for reducing stress.

Deep breathing involves regulating your breathing:

Try it now. I promise you’ll notice the difference.

You can combine deep breathing with relaxation exercises :

Lying on your back, tighten the muscles in your toes for 10 seconds and then relax them completely.

Do the same for your feet, ankles, and calves, and work all the way up to your head and neck.

Other general strategies for reducing stress include: preparing and/or enjoying a good meal, listening to soft music, taking a hot bath (dim the lights and add in a few drops of your favourite essential essential oil, such as lavender or orange), reading a good book, watching a comedy series, calling or meeting a friend, playing with a pet, going on a nature walk, exercising, practising yoga or meditation , and giving and receiving massage (even if it is only to the back of your head and neck).

Lifestyle changes can both decrease stress and increase your resilience to it.

Lifestyle changes to consider include:

These lifestyle changes are all pretty pleasant, and good not only for reducing stress but also for improving your overall health, physical appearance, and quality of life.

Though individually small and simple, their cumulative effect can be absolutely transformative.

If you continue to struggle with stress, discuss the issue with a professional or seek relaxation training.

Read more in Growing from Depression: A Practical and Philosophical Self-Help Guide .

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Neel Burton, M.D. , is a psychiatrist, philosopher, and writer who lives and teaches in Oxford, England.

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This article is part of the Bringwise Psychology Journal — daily insights on human behavior, mental health, and personal growth.