Ways to De-Stress: Activities, Ideas, & Tips

By Sukhman Rekhi, M.A.
​Reviewed by Eser Yilmaz, M.S., Ph.D.
Stressed out? Let’s look at what it means to de-stress, learn key stress reduction techniques, and explore why de-stressing is vital for your well-being. 
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Whether it's misplacing your keys before an early meeting at work, being worried about an upcoming doctor’s appointment, or having to give a presentation in front of your classmates, stress is a universal experience. Oftentimes, our daily stress levels can fluctuate because of our individual circumstances with work, health, or our families and friends. Bigger situations such as a global pandemic, natural disasters, or political issues may also contribute to higher stress. 
While we may not always be in control of our stressors, we are in charge of how we respond to them.  Here are some ways to deal with stressful situations and learn how we can reduce the impact stress has on our well-being.
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What Does It Mean to De-Stress? (A Definition)

Although it’s normal, and even healthy, for us to have small amounts of stress, too much stress can be detrimental to our health (Lehrer & Woolfolk, 2021). Elevated levels of stress can lead to symptoms of anxiety, depression, and insomnia. However, stress can impact us more than just emotionally. Physical conditions such as fatigue, body aches, and high blood pressure may also result from high stress. The good news is that we do have the power to reduce the harmful effects stress has on our bodies. 

But what does that exactly mean? Reducing stress, or de-stressing, is the act of lowering stress via stress management and relaxation techniques (Davis, Eshelman, & McKay, 2008). De-stressing, however, has some conditions that we may need to consider.

First, stress reduction is only effective when we make de-stressing a part of our daily routine. This may seem overwhelming, especially when so many of us are trying to find the time to juggle family, work, and our social lives. But, if we are able to spare just a few minutes a day for our own well-being, it may be worthwhile for our bodies and minds long term. 

Second, de-stressing is not a one-size-fits-all practice. Similar to the uniqueness of our individual stressors, the techniques we use to manage stress may also be nuanced. Perhaps a friend of yours tells you about a breathing exercise they have been trying at night that helps them not only feel less stressed but also get a better night’s sleep. Maybe you also are struggling with falling asleep at night, and you decide to try the same breathing exercise, but for some reason, you find that it’s not helping you lower your stress.

Of course, this can be frustrating. But, what is important to remember here is that just because one type of stress reduction technique didn’t work for you, it does not mean that there are no other ways to lower your stress. The key is to be gentle with yourself and explore other options that may reduce your stress and elevate your well-being. Read on to learn about some different ways to de-stress—and maybe, you will find something in this article that may just be the right thing for you.

How to De-Stress Quickly

Remember how we talked about the importance of having a de-stressing practice every day so that we begin to feel less stressed? Oftentimes, we may be occupied with a never-ending to-do list, meetings that could have been emails, or stuck in afternoon traffic that makes our hectic lives just that much busier. Finding time for ourselves in the mix of all of our responsibilities can be challenging. Luckily, even with a handful of free minutes a day, we can do a few things that may help us calm down and lower our stress. Let’s take a look at some examples.

  • Go for a short walk. Whether it be work or school, we tend to spend much of our time indoors. Stepping out for a walk can be a great way to relieve stress. Walking allows us to clear our minds, get some fresh air, and get our bodies moving. When we go outside, our minds can become stimulated by the outdoor environment rather than the internal stress we may be focusing on. Additionally, physical activity releases endorphins, which are feel-good hormones in the brain that support pain relief. Next time you find yourself caught in your worries, try taking ten minutes out of your day for a quick stroll to walk the stress away (Rhodes et al., 2009).
 
  • Take a music break. Ever felt so connected with a song that you left it on repeat for a whole day? The reason why music can feel therapeutic is that listening to songs we enjoy, can sing along with, or dance to releases a neurotransmitter, or a chemical messenger, in our brains called dopamine (Labbé et al., 2007). Dopamine has several functions, but some of its functions include lowering blood pressure and feeling contentment, which may result in better moods. Whether you take a few minutes to dance to your favorite song or keep a playlist of soothing music on throughout your day, music may help you feel good when stress has you down.  
 
  • Call a loved one. If you’re a social butterfly like me and your spirit feels lifted the moment you connect with someone, it may be beneficial to pick up the phone to hear the sound of someone else’s voice when the stress in your head begins to feel loud. According to health psychology, social support is an incredible tool for stress relief, coping with difficult situations, and even overcoming illnesses. Talking to a loved one can aid us in feeling less alone, especially when we are going through tough times. So the next time you need to vent about a stressor or could use a laugh, you may want to give a quick call to someone you love (Coleman & Iso-Ahola, 1993). 
 
  • Cuddle with your fur baby. Do you happen to have a puppy, kitten, or other lovable pet at home? You may want to take a quick “paws” from your day and give some hugs to your pet. Touch and affection can positively impact our well-being because research has shown that they can reduce cortisol—the hormone in our bodies that induces stress reactions. Not only can a quick at-home pet therapy session make you de-stress, but it can also improve the bond with your pet too. 
 
  • Give mindfulness meditation a try. In recent years, mindfulness meditation has become an increasingly popular stress relief technique. Mindfulness meditation is the practice of centering ourselves by bringing awareness to the present moment (Astin, 1997). Throughout our busy days, we may be forced to multitask or focus on multiple things at once. Mindfulness meditation allows us to focus on one thing at a time. Meditation can be practiced in several ways, including body scans (focusing on one part of the body at a time), breathing exercises (devoting our mind to examine our breath), and grounding techniques (activating one sense at a time). If you find yourself feeling overwhelmed with stress, try taking five minutes out of your day and give this guided meditation video a quick listen. ​​

Video: De-Stress with a 5-Minute Guided Meditation

How to De-Stress at Work

Dealing with stress at work may not always be easy when we are caught up in meetings and have deadlines to meet. If you find yourself unable to leave your desk for long periods of time, here is a list of some things you can do that may help put your mind at ease.

  • Sip some herbal tea. Perhaps you’re reaching for that next cup of coffee to get you through the afternoon, but you may want to try something new and give tea a chance. The caffeine in coffee may make you feel jittery and anxious. In contrast, calming teas, such as chamomile, lavender, hibiscus, and peppermint tea contain antioxidants and other ingredients which can reduce anxiety, lower blood pressure, and elevate your mood (Steptoe et al., 2007).
 
  • Stretch. Ever sit at your desk too long and feel the tension in your shoulders, neck, and back? Taking a stroll outside may be challenging if it’s a hectic day at work or the weather simply doesn’t permit it. Doing some “deskercise”, or stretching at your desk, can relieve any stress-based aches and pains. Some stretches you could try are neck rolls, toe touches, and seated twists. You know your body better than anyone, so next time you need some movement at your desk, try incorporating some stretches that help put your body at ease (Lehrer & Woolfolk, 2021).
 
  • Count backward. It may seem silly, but counting can help bring your awareness to the present moment. Similar to practicing mindfulness, counting backward from 10 (or really any number of your choosing) can help you feel a moment of stillness during a stressful day at work (Davis, Eshelman, & McKay, 2008).
 
  • Chew gum. Is your to-do list making you feel stressed and anxious? Try chewing on some gum. Whether you like minty freshness or some classic bubble gum, chewing gum can momentarily ease your tension and reduce anxious thoughts (Smith, 2009). 
 
  • Organize your desk. Does your desk look as scattered as the thoughts in your head? You’re not alone. Many of us may struggle with disorganization when our stress is heightened. If you find yourself too stressed to focus on the task at hand, perhaps try cleaning up your environment for a clutter-free workspace and mind (Davis, Eshelman, & McKay, 2008).​​

How to De-Stress Before Bed ​

After a long day dealing with work, school, family, or friends, many of us may spend our evenings reflecting on the day. Sometimes, this reflection turns into rumination. If you notice yourself feeling incredibly stressed before going to bed, it may be helpful to practice some stress reduction techniques that can improve your sleep and overall well-being. Explore some examples below. 

  • Take a hot bath or shower. Research suggests that a hot bath or shower about 90 minutes before bed can help lower stress. When we feel elevated levels of stress emotionally, our bodies can feel the physical effects of tension, muscle aches, and overall fatigue. Soaking in hot water before sleeping can help loosen muscles and give you some well-deserved rest after a long day. Lighting a candle with your bath may also set the mood—just make sure to blow it out before you sleep (Lehrer & Woolfolk, 2021). 
 
  • Reduce caffeine intake. It may be best to keep caffeine reserved for your morning coffee. Drinking caffeine too close to bedtime can alter our sleep patterns, keep us awake when we are tired, and elevate stress levels. Thirsty at night? Try one of the herbal teas listed above or hydrate with water as an alternative (Lovallo et al., 2006). 
 
  • Read instead of scroll. Between Twitter, Instagram, TikTok, and Facebook, we have more than enough apps on our phones that make it easy to absorb content endlessly. If you catch yourself repeatedly saying “just one more video” and later realizing it has been hours past your bedtime, it may be time to limit your phone use before bed. This isn’t an easy ask for many of us, especially because bedtime allows us to catch up on our feeds after a busy day. The downside of scrolling on our phones late at night is that the blue light from screens can reduce the production of melatonin, a hormone found in our bodies that induces sleep. If you’re craving some relaxation before bed, try picking up a book you might enjoy instead (Jin, 1992). 
 
  • Practice gratitude. When we’re feeling swamped or dealing with stress overload, it’s easy to forget the things in our lives that are going well. If you find yourself in the middle of a negative or stressful situation, try challenging yourself to focus on a positive in your life. Whether it’s as simple as a sunny day outside or yummy food on your plate, showing appreciation and thankfulness for the good things you do have can be a powerful practice that can help you de-stress. If you catch yourself reflecting on your day before bed and already feeling the pressure of tomorrow’s to-do list, give yourself a moment and write down (or say aloud) the people and things that you are thankful for. It may sound simple, but even just thinking about something positive can elevate your mood and reduce stress before falling asleep (Davis, Eshelman, & McKay, 2008).​

De-Stress Activities

While there are several de-stress techniques you can do on your own, like some of the examples listed above, you might find that certain objects or activities can aid with your stress reduction practice. 

  • De-stress balls. Balls that can relieve stress may be used as objects we can squeeze with our hands or roll with the soles of our feet. Stress balls have been shown to reduce anxiety and stress, improve circulation, and enhance concentration (Stalvey & Brasell, 2006). 
 
  • De-stress games and toys. Play is an essential part of our lives, even as adults. There are several games and activities we can take advantage of to temporarily reduce feelings of stress. Let’s review some options below.
 
  • Puzzles. Whether it’s a jigsaw puzzle or the weekly crossword in your local newspaper (or app equivalent), playing puzzles can cognitively challenge your mind and also encourage you to practice mindfulness as you focus on the task at hand (Lazarus, 1986). 
 
  • Bubble wrap. Do you remember the feeling of being a kid, opening up a package filled with bubble wrap, and hearing every small circle on a bubble sheet pop? Turns out, the gratification of popping bubble wrap can reduce muscle tension and lower stress levels. Nowadays, you can choose the classic bubble wrap to pop or find a silicone bubble wrap toy, commonly called “pop waffles”, at your local store to pop the stress away (Howes & Stewart, 1987).  
 
  • Putty. If you think you’re too old to be playing with Play-Doh, you may want to reconsider. Stress relief putty is another common de-stress toy in the market that can reduce anxious thoughts and worries. Regardless if you squeeze it, shape it, or enjoy the smoothness of the texture, putty can offer a quick way to reduce tension and stressful thoughts (Howes & Stewart, 1987).​

More Ways to De-Stress ​

Finding a de-stressing routine that works for you is not only important but necessary for uplifting your well-being. While there are hundreds of possibilities for stress reduction out there, let’s take one more look at additional tips and techniques that you may find helpful. 
  • Write about it. Have a stressful situation on your mind that has been bothering you? Try journaling about it. When we face stressors or challenges in our lives, it’s easy to bundle up all our emotions about the situation inside of us. Sometimes, putting any intrusive or anxious thoughts out on paper can provide clarity about our issues or find new ways to solve problems—not to mention, release onto paper all the emotions we have about our stressors (Davis, Eshelman, & McKay, 2008). 
  • Doodle. We don’t need to be this century’s Picasso to use art therapy as a means of de-stressing. Studies show that coloring, painting, or doodling helps us engage in the present moment and reduce stress overload. Practicing various forms of visual art enables us to tap into our unconscious thoughts creatively, allow time for play during a stressful time, and enhance our mood (Wilkinson & Chilton, 2013).
  • Take care of your skin. Who knew that spending more time in the bathroom could be better for your emotional health? Not only does having a skincare routine benefit, well…your skin, but it may also help reduce stress. Research about skin care as a technique for stress reduction is fairly new, but evidence suggests that feeling good about your skin externally can help your body feel better internally as well (Sharma & Black, 2001).  
  • Try essential oils. Did you know that your olfactory system, more commonly known as the part of your body that controls your sense of smell, also helps regulate your emotions? This just so happens to be one of the reasons why aromatherapy is becoming increasingly popular. Aromatherapy is the practice of smelling essential oils as a means of de-stressing and reducing pain (Lis-Balchin, 1997). A litany of essential oils are available on the market today, so it is best to do some research on which oil scents and their functions may be most beneficial for you. Here is a brief breakdown of some popular essential oils:
    • Lavender provides a floral, calming scent 
    • Chamomile supports sleep induction 
    • Rose can help with lowering blood pressure 
    • Sandalwood may aid in reducing anxiety
    • Jasmine could assist with improving concentration and elevating overall mood 
  • Practice yoga. Yoga is the happy medium between mindfulness and exercise. The purpose of yoga is to bring awareness to your body and breathing. We know that physical activity releases endorphins that elevate our mood. And staying in the present moment during mindfulness meditation can reduce stress and improve concentration. Yoga combines all of these benefits while also reducing stress and lowering heart rate as well (Parshad, 2004). While you may enjoy taking an in-person yoga class, there are also tons of free online yoga videos for those of us who may find it challenging to find time or money for a session. Check out the video below for a quick and effective yoga practice. ​

Video: Yoga for De-Stressing ​

Quotes on De-Stressing

In need of some words of inspiration to get you through trying times? Look no further. Here are some quotes you may want to give some thought to:

  • “The greatest weapon against stress is our ability to choose one thought over another.” - William James 
 
  • “Stress is not what happens to us. It’s our response to what happens, and response is something we can choose.” - Maureen Killoran 
 
  • “Smile. Breathe. And go slowly.” - Thich Nhat Hanh 
 
  • “If it’s out of your hands, it deserves freedom from your mind too.” - Ivan Nuru
 
  • “It’s not the load that breaks you down, it’s the way you carry it.” - Lou Holtz

And one more, because we can all use a friendly reminder from children’s movies now and then: 
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  • “When life gets you down, do you wanna know what you gotta do? Just keep swimming.” - Dory, Finding Nemo ​

Articles Related to De-Stressing​

​Want to learn more? Check out these articles:

Books Related to De-Stressing​

If you’d like to keep learning more, here are a few books that you might be interested in.

Final Thoughts on De-Stressing

We all experience some level of stress daily. No matter the magnitude of our stressors, the situations that elevate stress can weigh heavy on our minds and bodies if we don’t de-stress every day. Hopefully, this article provided you with a plethora of options to choose from as you compile your own list of favorite stress management techniques. As a gentle reminder, the tips provided in this article are not exhaustive, and there are still several other stress reduction methods out there. We can’t expunge stress out of our lives completely, but we do hope you reflect on our tips and try out some of the techniques mentioned in this article next time you are stressed out.  ​

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