The 25 best ways to beat stress
No yoga required
Mental Health
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Good health news! There are plenty of practical methods – beyond meditation and Zen gardens – to manage the impact of stress on your mind and body. Read on for simple, science-backed solutions that could transform your day in seconds.
Pressure literally turns coal into diamonds, but it turns out the majority of us would prefer to swerve life’s stresses, regardless of any personal or professional upgrades on the horizon.
In fact, according to a recent survey of 2000 adults that was commissioned by media outlet, CNN, in conjunction with California-based health not-for-profit, Kaiser Family Foundation, nine out of 10 of us feel like we’re under pressure at some point every single day.
We all manage stress in very different ways. But here’s the clincher: they definitely don’t have to involve escaping to a desert island, bending your body into a pretzel or deep breathing for hours on end.
The poll confirmed that one of the stress-diffusing methods people found most effective was the simple act of having a cup of tea – a much more popular choice than traditional Zen-boosters like yoga or meditation.
But which everyday de-stressors really do lower cortisol, heart rate and tension in the body? Glad you asked. Here’s what leading health experts (and science) say are the best anxiety busters, and how to harness them for instant calming benefits.
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1. Dance like no one's watching
From shaking your booty in your bedroom to officially hitting the club, dancing has the power to melt away tension. “The many movements of dance activate the vagus nerve, which has a calming effect on the mind,” says psychologist and neuroscientist, Dr Julia Christensen, author of Dancing Is the Best Medicine.
“Raising your hands above your head when you dance helps to open the lungs, make breathing more efficient and relaxing the muscles of the diaphragm located between belly and chest, where we tend to hold tension that leaves us feeling anxious.” Taking tango lessons could be well worth the investment. Weekly 90-minute classes were found to reduce stress levels more effectively than meditation in a group of people with self-declared depression.
2. Put an ice pack on your face or neck
There’s growing evidence that cold-water swimming, or even just an icy shower, can help to reduce anxiety. When cool receptors on human skin are activated by exposure to cold water, it triggers electrical impulses to the brain that are believed to have a stress-lowering effect. But if the prospect of a dip leaves you cold, try holding ice packs or ice cubes to your face or neck.
The reason this works? It restricts blood vessels, which in turn stimulates the vagus nerve responsible for an instant hit of calm. Your heart rate speeds up during stress, but applying ice packs to the neck was shown to slow heart rate in one study at the University of Luxembourg.
3. Embrace the 'podcast walk' trend
Turns out that episode of your favourite pod doesn’t just feed the mind. Costas Karageorghis, a professor in sport and exercise psychology and head of Brunel University London’s Sound and Vision Innovations group, says his studies have shown listening to podcasts or audiobooks can have a powerful effect on reducing stress levels.
In one of his trials, Karageorghis asked people to walk in silence while listening to a TED Talk or upbeat music. Those tuning in to the TED Talk switched off more readily and enjoyed the walk more.
“Listening to a non-news podcast or a fiction audiobook seems to help turn the mind off from everyday stressors, providing a sense of escapism that can help to reduce anxiety,” he says. Seriously fascinating stuff.
3. Chew gum for at least 10 minutes
Gum can be a powerful antidote to anxiety, according to a review involving more than 400 people published in the Journal of Healthcare Engineering. The stress-busting effects are partly down to the rhythmic mechanical action of chewing, which has been associated with analgesic effects on the brain, boosting production of serotonin, the feel-good neurotransmitter.
For maximum effect, chew for at least 10 to 15 minutes. Japanese researchers showed that levels of the stress hormone cortisol were noticeably lowered when people chewed gum for that long compared with those who spat it out after five minutes. Who knew?
5. Make yourself a cuppa
There’s scientific evidence to back up the belief that tea reduces feelings of anxiety. Making and drinking tea results in lower levels of the stress hormone cortisol, according to research from the University College London. An amino acid in tea, called L-theanine, is also known to relax the mind without making you feel drowsy, according to scientists from the Netherlands. So fire up the kettle, stat.
6. Eat a teaspoon of vegemite on toast. Yes, really
Our best-known yeast extract may help to combat anxiety because of the B vitamins it contains, which have a soothing effect on mood. Consuming one daily teaspoon of Vegemite for a month was shown, in a study published in the Journal of Psychopharmacology by psychologists at the University of York, to reduce the brain’s response to stressful visual images, as measured by recording electrical activity using electroencephalography (EEG), by about one third, compared with the effects of eating the same amount of peanut butter. That’s one tiny-but-mighty toast topper.
7. ... or take a B6 vitamin supplement
If you can’t stand Vegemite, taking a B-vitamin supplement is a good option. Dr David Field, a researcher in the School of Psychology and Clinical Language Sciences at the University of Reading, compared the effects of taking a supplement of vitamin B6 – known to increase the body’s production of gamma-aminobutyric acid, a chemical that blocks impulses between nerve cells in the brain – or vitamin B12, a deficiency of which has been associated with depression. He discovered that while vitamin B12 capsules were no better than a placebo at boosting the mood of participants, a supplement of vitamin B6 delivered considerable benefits when it came to feeling calmer.
8. Go for a 15-minute run
Lacing up your trainers has long been known as one of the best tension busters, and heading out for even a short run can boost levels of endorphins and endocannabinoids – biochemical substances similar to cannabis naturally produced by the body known to enhance mood. In one study from Soongsil University in South Korea, the stress levels of 15 adult men improved after jogging by as much as 87 per cent, with the researchers concluding that running helps to “improve mental health by facilitating oxygen supply to the brain and eliminating waste products from the body”. Chalk another one up for the post-run endorphins.
9. Exercise your green thumb
Getting into the garden can do wonders for more than just your lawn. That’s according to researchers from the University of Sheffield. And the more often you do it, the better. Their study of more than 6000 people found those who garden for even a short time every day have lower stress levels than people who do none at all. “When gardening, our brains are pleasantly distracted by nature around us,” says the lead researcher, Dr Lauriane Chalmin-Pui. “This shifts our focus away from ourselves and our stresses, thereby restoring our minds and reducing negative feelings.”
10. Dim the lights and fill up the tub
Having a nice, long soak can provide a mood lift that lasts if you do it regularly, according to researchers at the University of Freiburg. Over eight weeks, participants with moderate depression were asked to take a 40˚C bath for up to half an hour twice a week, or to take part in two 45- to 50-minute aerobic workouts. Results showed the positive, stress-reducing benefits of bathing were similar to those of moderate-intensity exercise, such as brisk walking or jogging.
11. Pop a vitamin D supplement
It could be a game-changer. The reason? Low vitamin D levels have been associated with increased symptoms of anxiety in some studies, and supplementing with this hard-working vitamin has been shown to have a beneficial effect on brain and mood in people who are deficient, according to a team from China reporting in the Brain and Behaviour journal. “Good concentrations of vitamin D support adequate concentrations of neurotransmitters in the brain that boost feelings of wellbeing,” explains nutrition therapist, Ian Marber, aka ‘The Food Doctor’ and author of ManFood. “Vitamin D is made naturally by the body on exposure to sunlight, so getting outside is important, but a 10mcg supplement is recommended during the winter months.”
12. Curl up in the corner with a good book
Turning the pages of a book or novel for as little as six minutes can reduce stress by a staggering 68 per cent. That’s according to fascinating new research from the University of Sussex, which shows that the simple act of reading can distract the brain from anxious and stressful thinking, lowering both heart rate and muscle tension. And in a study published this year, Professor Barbara Sahakian, from the department of psychiatry at the University of Cambridge, showed that reading for pleasure in childhood was linked to improved cognition, mental health and brain structure. The kind of book you read obviously makes a difference. “Choose something uplifting or motivating that puts you in a positive frame of mind,” suggests Dr Rangan Chatterjee, the author of Feel Better in 5.
13. Get wet
Water acts as a giant cushion for our bodies, protecting our joints and soothing our minds. But don’t just take our word for it. A survey by swimwear manufacturer, Speedo, revealed that 74 per cent of swimmers find the activity helps to release pent-up stress and tension. And you don’t have to be a gun swimmer to get the benefits. In fact, lighter swim workouts were concluded to have a better effect on mood and anxiety symptoms, according to a 2022 study published in journal Frontiers of Psychiatry. The even better news? Almost 90 per cent of Aussies live within driving distance of the coast or a public aquatic facility. “Swimming doesn’t need to be intense to achieve mental wellness benefits,” affirms Simon Griffiths, the author of Swim Wild & Free. “A relaxing, low-effort swim is perfect for reducing stress.”
14. Throw pears and apples into your trolley
In news that will surprise no-one, processed foods and sugary drinks are the worst thing you can eat for dealing with stress. Wholegrains, pulses, fruit and vegetables contain valuable nutrients that can help naturally combat anxiety. An Australian analysis in 2022, as part of the AusDiab (Australian Diabetes, Obesity and Lifestyle) study showed that the more fresh produce consumed by middle-aged people, the lower their levels of perceived stress. In fact, those who ate the most apples, pears, oranges and bananas were least likely to consider themselves highly stressed. So throw some into a fruit salad or cook up a quick crumble.
15. Lift weights or bust a few lunges
It’s not just aerobic exercise such as running and cycling that can leave you on a post-workout high. Weight training and lunges can combat anxiety, according to a study at the University of Limerick involving almost 1900 participants. In another trial, 28 young adults were asked to follow a basic plan of lunges, lifts, squats and crunches, sometimes using weights, for two months – anxiety levels in tests dropped by 20 per cent in the weight trainers compared with a control group. Need any more reason to get your sweat on? Didn’t think so.
16. Harness the simple power of hugging
If your love language is physical touch, we have great news. Hugging a friend, relative or partner reduces stress and may even protect against infections, according to research from Carnegie Mellon University in Pennsylvania. Women may benefit more than men, however, according to a team of German scientists last year. Their findings, which were published in the journal Plos One, showed that women in the study who hugged their partner before a stressful situation displayed a significant reduction in the production of the stress hormone cortisol, while the men weren’t so lucky.
17. Take a load off (for 10 minutes)
If all you can manage is 10 minutes of doing absolutely nothing, it will actually make a difference to your stress levels. Psychologists reporting in the journal Scientific Reports showed that people who sat down and relaxed for 10 minutes experienced much higher levels of psychological and physiological relaxation. The benefits were even greater if they were treated to a head and neck massage during that time. “You don’t need a professional treatment to relax,” says the neuropsychologist and lead author, Maria Meier, from the University of Konstanz. “Having somebody gently stroke your shoulders, or even just resting your head on the table for 10 minutes, is an effective way to boost your body’s physiological engine of relaxation.”
18. Go for a walk (preferably in nature)
Incredible but true: a 10-minute walk lowers stress and anxiety as effectively as meditating for the same amount of time, according to exercise scientists from the University of Mississippi. For best results, walk in a park, by the ocean or anywhere surrounded by greenery. German researchers reporting in the Molecular Psychiatry journal found activity in the brain regions involved in processing stress decreased more significantly after a one-hour walk in nature than in a busy urban district. So get out into the great outdoors to unleash maximum calming benefits.
19. Pump up the (heavy metal) music
You might assume that soothing music is the route to a calm mind, but counterintuitively researchers have shown that blasting out rock tunes can provide a form of stress relief. Exposing people to what Australian psychologists at the University of Queensland called “extreme music”, such as heavy metal and punk, for 10 minutes helped them to process and regulate any feelings of anger and tension, according to a recent study published in the Frontiers in Human Neuroscience journal. “Not all music has the same effect on everyone,” says Karageorghis. “If you are someone who enjoys listening to rock and punk, then it can be uplifting.” Permission to blast Spotify, granted.
20. Hang out with a dog (any dog)
They’re not called man’s (or woman’s) best friend for nothing. Even if you don’t have a dog, spending time with one could lower your stress levels. In their Paws for Thought study in 2019, psychologists at the University of Warwick showed that stressed-out students who spent 10 minutes with a dog experienced “considerably reduced anxiety and feelings of sadness, and improved happiness scores”.
21. Collect shells
Absorbing yourself in fractals, the repetitive patterns of nature that appear on leaves, trees and shells, can help to reduce acute stress in as little as 60 seconds, according to research by psychologists from Lund University in Sweden. When we study fractals, it produces an increase of alpha-wave frequency in the frontal areas of the brain, in turn promoting feelings of calm and wellbeing.
22. Break out the cake tins and start cooking
Looks like Martha Stewart was onto something. Small creative tasks such as baking cakes have been shown to reduce stress and boost mood in a study by researchers at the University of Minnesota, reporting in The Journal of Positive Psychology. “Baking can absorb and connect you with a sense of stillness and calm,” Dr Jennifer Wild, consultant clinical psychologist and associate professor at the University of Oxford, says. Delicious wellbeing news, if ever we heard some.
23. Journal your thoughts and keep a diary
Writing things down – good and bad – is a genuinely powerful way to calm a racing mind. In a recent study that confirmed the power of putting pen to paper, psychologists at the University of Northumbria asked one group of people to write about the most wonderful experiences of their life and another to write about a neutral experience, while measuring levels of anxiety before and after the task. Results showed that anxiety levels were not only lower after writing about the positive experiences, but stayed lower for up to four weeks. Wild says that getting things off your chest at the end of the day by writing down negative thoughts can be beneficial, too. “Writing down your worries helps you to keep track of them and helps people to realise that most things we fear or are anxious about don’t happen.”
24. Tidy a cupboard or drawer Kondo-style
It pays to keep things tidy, in more ways than one. From organising cutlery (strangely satisfying) to going the full Marie Kondo on your sock drawer, putting away clutter helps you to think more clearly. That’s according to psychologists at Princeton University, who found being surrounded by clutter can affect our ability to focus. Another paper by researchers in California, published in the Personality and Social Psychology Bulletin, showed that women living in messy houses had higher levels of cortisol.
25. Switch your phone off for 30 minutes
Turning off your mobile, or at least switching to ‘flight mode’ for as little as half an hour, could be truly transformative. While scrolling Instagram or distracting ourselves with a deep dive on cat memes may seem like a quick stress fix, last year psychiatrists from Iran reporting in the BMC Psychiatry journal found that an over-reliance on smartphones raised stress and anxiety levels in university students. Switching off your digital devices is one of the most effective ways to unwind. “You can train your mind to live without your phone and tablet,” says Wild. “Start by giving yourself a complete 30-minute break every day, and gradually build up the phone-free time to an hour.” Your body and brain will thank you for it.
Originally published as The 25 best ways to beat stress
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