10 stress busters (2024)

If you're stressed, whether by your job or something more personal, the first step to feeling better is to identify the cause.

The most unhelpful thing you can do is turn to something unhealthy to help you cope, such as smoking or drinking.

Not taking control of the situation and doing nothing can make your problems worse.

Some of the keys to good stress management are building emotional strength, being incontrol of your situation, having a good social network, and adopting apositive outlook.

What you cando to address stress

Try these 10 stress-busting suggestions:

Be active

Exercise won't make your stress disappear, but it can reduce some of the emotional intensity that you're feeling, clearing your thoughts and letting you deal with your problems more calmly.

For more advice, read about exercise for depression.

Get started with exercise

Take control

If you think you cannot do anything about your problem, your stress can get worse.

That feeling of loss of control is one of the main causes of stress and lack of wellbeing.

The act of taking control is in itself empowering, and it's a crucial part of finding a solution that satisfies you and not someone else.

Connect with people

A good support network of colleagues, friends and family canease your work troubles and help you see things in a different way.

The activities we do with friends can help us relax and relieve stress.

Talking things through with a friend may also help you find solutions to your problems.

Read about 5 steps to mental wellbeing, including the benefits of connecting with other people.

Have some "me time"

Many of us work long hours, meaning we often don't spend enough time doing things we really enjoy.

It's important to take some time for socialising, relaxation or exercise.

You could try setting aside a couple of nights a week for some quality "me time" away from work.

Challenge yourself

Setting yourself goals and challenges, whether at work or outside, such as learning a new language or a new sport, can help build confidence. This may help you deal with stress.

It can also make you want to do things and be active.

Avoid unhealthy habits

Don't rely on alcohol, smoking and caffeine as your ways of coping.

They might provide temporary relief, but in the long term, these crutches won't solve your problems. They'll just create new ones.

It's best to tackle the cause of your stress.

Help other people

Evidence shows that people who help others, through activities such as volunteering or community work, often become more resilient.

If you don't have time to volunteer, try to do someone a favour every day. It can be something assmall as helping someone cross the road or going on a coffee run for colleagues.

Find out more about giving for mental wellbeing

Work smarter, not harder

Working smarter means prioritising your work, concentrating on the tasks that'll make a real difference.

Leave the least important tasks to last. Accept that you will not have time for everything.

Try to be positive

Look for the positives in life, and things for which you're grateful.

Try writingdown 3 things that went well, or for which you're grateful, at the end of every day.

Audio: unhelpful thinking

In this audio guide, a doctor helps you to replace negative thoughts with more positive thinking.

Media last reviewed: 2 March 2024
Media review due: 2 March 2027

Accept the things you can't change

Changing a difficult situation isn't always possible. Try to concentrate on the things you do have control over.

For example, if your company is making redundancies, you could focus on the things that you can control, such as looking for a new job.

Audio: sleep problems

In this audio guide, a doctor explains what you can do to give yourself the best chance of a good night's sleep.

Media last reviewed: 2 March 2024
Media review due: 2 March 2027

10 stress busters (2024)

FAQs

10 stress busters? ›

Painting, ceramics, scrapbooking, photography and journaling can be great stress busters. Get in the garden. There's something about being in the fresh air gardening — the sensory experience of putting your hands in the dirt — that can combat stress, and there's even some research to back it up.

What are 5 stress busters? ›

Painting, ceramics, scrapbooking, photography and journaling can be great stress busters. Get in the garden. There's something about being in the fresh air gardening — the sensory experience of putting your hands in the dirt — that can combat stress, and there's even some research to back it up.

How to reset your body from chronic stress? ›

Physical activity can positively affect your mood and reduce stress. Walking is a great way to start, but if you want something more invigorating, try a heart-pumping aerobic activity like jogging, dance, or swimming. Just make sure you check with your doctor first. Try tai-chi or other relaxation exercises.

Is the American Institute of Stress legitimate? ›

The American Institute of Stress is the only organization in the world solely created and dedicated to study the science of stress and the advancement of innovative and scientifically based stress management techniques.

What is the 10 second rule for stress? ›

10 Seconds Is Longer Than You Think

You might be amazed by everything you can do in 10 seconds. That's enough time for a thorough inhale and exhale, which instantly calms your body and revitalizes your mind. If you can push through just 10 seconds, you're going to feel accomplished and empowered.

What are the 10 types of stress? ›

Common types of stress
  • emotional distress.
  • muscle tension.
  • headache, back pain, or jaw ache.
  • stomach upset.
  • rapid heartbeat.
  • raised blood pressure.
Jul 23, 2023

What is the 3 3 3 rule for stress? ›

What Is the 333 Rule for Anxiety? You can use the 333 rule for anxiety in the moment something triggers you. Just look around to identify 3 objects and 3 sounds, then move 3 body parts. Many people find this strategy helps focus and ground them when anxiety seems overwhelming.

What are the best stress programs? ›

Using mindful rhythmic exercise to manage stress

While just about any form of physical activity can help burn away tension and stress, rhythmic activities are especially effective. Good choices include walking, running, swimming, dancing, cycling, tai chi, and aerobics.

What are the symptoms of stress? ›

Physical signs of stress
  • Difficulty breathing.
  • Panic attacks.
  • Blurred eyesight or sore eyes.
  • Sleep problems.
  • Fatigue.
  • Muscle aches and headaches.
  • Chest pains and high blood pressure.
  • Indigestion or heartburn.

What is considered stress? ›

Stress can be defined as a state of worry or mental tension caused by a difficult situation. Stress is a natural human response that prompts us to address challenges and threats in our lives. Everyone experiences stress to some degree.

What is the 80 20 rule stress? ›

The 80/20 rule can be a useful tool for reducing stress by helping you prioritize your tasks, goals, and decisions. With this rule, you can identify the 20% of your tasks that will produce 80% of your results, so you can achieve more with less effort and feel more satisfied.

What is the 555 rule for stress? ›

The basics of the rule consists of 5 days in bed, 5 days on the bed and 5 days around the bed. This recovery plan may look different for your family, just do what works for you! This is where you spend your first 5 days at home laying in the bed.

How do you release stress in minutes? ›

5-minute stress relief
  1. Brief relaxation. Even just a few minutes of meditation can help you de-stress. ...
  2. Visual imagery. Also known as guided imagery, this exercise is used widely for relaxation and stress management. ...
  3. Deep breathing. ...
  4. Stretching.

What are 5 examples of stress? ›

What kind of situations can cause stress?
  • Illness or injury.
  • Pregnancy and becoming a parent.
  • Infertility and problems having children.
  • Bereavement.
  • Experiencing abuse.
  • Experiencing crime and the justice system, such as being arrested, going to court or being a witness.
  • Organising a complicated event, like a holiday.

What are 5 ways to deal with stress? ›

Try these five tips to manage stress and reduce the overall stress of day-to-day activities:
  • Use guided meditation. ...
  • Practice deep breathing. ...
  • Maintain physical exercise and good nutrition. ...
  • Manage social media time. ...
  • Connect with others.
Feb 21, 2023

What acts as a stress buster? ›

Challenge yourself. Setting yourself goals and challenges, whether at work or outside, such as learning a new language or a new sport, can help build confidence. This may help you deal with stress. It can also make you want to do things and be active.

What are the 5 areas of stress? ›

The top five most stressful life events include:
  • Death of a loved one.
  • Divorce.
  • Moving.
  • Major illness or injury.
  • Job loss.
Jul 2, 2015

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