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40 Proven Stress Reducers

by | Dec 9, 2021 | Anxiety, Depression, Family, Self-Care, Stress

Here are 40 ideas that may help in the reduction of stress. Remember, we are complex human beings; some activities may work for you and not others. For example, some people may find lists helpful, while others may not. The important part is testing out different approaches and reflecting on what works for you. Maybe you would like help implementing some of these strategies in your life, or you would like to understand why your feel stuck and unable to create change. The team at Jeff Packer MSW & Associates can help work with you to find solutions and support you in creating positive change in your life.

  1. Get up fifteen minutes earlier in the morning. The inevitable morning mishaps will be less stressful.
  2. Prepare for the morning the evening before.  Set the breakfast table, make lunches, put out the clothes you plan to wear, etc.
  3. Create a ‘To Do’ list.  Write down appointment times, when to pick up the laundry, when library books are due, etc.
  4. Talk it out.  Discussing your problems with a trusted friend can help clear your mind of confusion so you can concentrate on problem-solving.
  5. Eliminate destructive self-talk: “I’m too old to. . .,” “I’m too fat to. . .,” etc. This is called “STINK’N THINK’N.” Replace it with positive self-talk or self-coaching.
  6. Every day, do something you enjoy. This can be the smallest thing, like listening to your favourite song.
  7. Be present.  When you are with someone, be with that person and with nothing else (put away your phone). When you are busy with a project, concentrate on doing that project and forget about everything else you have to do.
  8. Allow 15 minutes of extra time to get to appointments.
  9. Move your body. Movement should be incorporated into every day. Take a walk around your neighbourhood, join a virtual fitness class, join a sports league, or take time to stretch.
  10. Eliminate (or restrict) caffeine in your diet. In some people, caffeine levels have been shown to increase symptoms of anxiety.
  11. Always set up backup plans “just in case.” (“If for some reason either of us is delayed, here’s what we’ll do. . .” kind of thing.  Or, “If we get split up in the shopping center, here’s where we’ll meet.”)
  12. Play! Relax your standards.  The world will not end if the grass doesn’t get mowed this weekend.
  13. Gratitude Reflection. For every one thing that goes wrong, there are probably a handful of things we can appreciate; count ’em!
  14. Ask questions.  Taking a few moments to repeat back directions, what someone expects of you, etc., can save hours. 
  15. Say “No!” Saying no to extra projects, social activities, and invitations you know you don’t have the time or energy for takes practice.
  16. Unplug.  Drum up the courage to temporarily disconnect from all technology. 
  17. Turn “needs” into preferences.  Our basic physical needs translate into food, water, and keeping warm.  Everything else is a preference.
  18. Get up and stretch periodically if your job requires that you sit for extended periods.
  19. Block out distractions.  If you need to find quiet at home, pop in some earplugs or noise-cancelling headphones.
  20. Get enough sleep.  If necessary, use an alarm to remind you to go to bed.
  21. Organize your home and workspace so that you always know exactly where things are. 
  22. Relax all your muscles and take several deep, slow breaths. When feeling stressed, most people tend to breathe short, shallow breaths.  Stale air is not expelled when you breathe like this, oxidation of the tissues is incomplete, and muscle tension frequently results.  Check your breathing throughout the day and before, during, and after high-pressure situations.
  23. Writing your thoughts and feelings down (in a locked note on your phone or on paper to be thrown away) can help you clarify things and give you a renewed perspective.
  24. Try the following yoga technique whenever you feel the need to relax: Inhale deeply through your nose to the count of eight.  Then, with lips puckered, exhale very slowly through your mouth to the count of 16, or for as long as you can.  Concentrate on the long sighing sound and feel the tension dissolve.  Repeat ten times.
  25. Inoculate yourself against a feared event. (Example: before speaking in public, take time to go over every part of the experience in your mind.  Imagine what you’ll wear, what the audience will look like, how you will present your talk, the questions and how you will answer them, etc.  Visualize the experience the way you would have it be.) You’ll likely find that when the time comes to make the actual presentation, it will be “old hat,” and much of your anxiety will have fled.
  26. Practice preventive maintenance.  Your car, appliances, home, and relationships will be less likely to break down/fall apart “at the worst possible moment.”
  27. Be prepared to wait.  An e-book or podcast can make a wait in line almost pleasant.
  28. Take a hot bath or shower to relieve tension.
  29. Do something for somebody else.
  30. Focus on understanding rather than on being understood; on loving rather than on being loved.
  31. Connect with your body.  Simply making time to floss or moisturize your whole body can improve your sense of self.
  32. Schedule a realistic day.  Allow time between appointments for a breathing spell.
  33. Become more flexible.  Some things are worth not doing perfectly, and some issues are fine to compromise upon.
  34. Plan ahead. Don’t let the gas tank get below one-quarter full, keep a well-stocked “emergency shelf” of home staples, don’t wait until you’re down to your last bus token or postage stamp to buy more, etc.
  35. Use your weekend time for a change of pace.  If your workweek is slow and patterned, ensure there is time for spontaneity built into your weekends.  If your workweek is fast-paced and full of people and deadlines, seek peace and solitude during your days off.
  36. Feel as if you aren’t accomplishing anything at work?  Tackle a job on the weekend which you can finish to your satisfaction.
  37. Identify and shift anything that’s not working.  If your clothes, shoes, furniture, etc., are a constant aggravation, get them fixed or get new ones.
  38. If an incredibly unpleasant task faces you, do it early in the day and get it over with, then the rest of your day will be free of anxiety.
  39. Learn to delegate responsibility to capable others. Assigning family members appropriate chores will take items off your plate while reinforcing the importance of contributing to the family system.
  40. Don’t forget to take a lunch break.  Try to get away from your desk or work area in body and mind, even if it’s just for 15 or 20 minutes.
Adapted From: Healthy Place

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