20 Simple Yet Powerful Ways to Relieve Stress and Anxiety Instantly

The Science Behind Stress and How It Affects You

Stress is not "all in your head"—it causes actual, physical changes in your body. Under stress, your brain releases the hormones cortisol and adrenaline, getting your body ready for "fight or flight." [1] This reaction helps in an emergency, but extended stress keeps cortisol and adrenaline coursing through your system for too long, causing weariness, unease, sleeping problems, and even chronic medical conditions such as heart disease and compromised immunity.

Stress also impairs memory, concentration, and decision-making because it interferes with the ability of the brain to process information. [2]That is why individuals get confused, forgetful, or lack focus while under stress.

20 Simple Ways to Relieve Stress and Anxiety

Here are 20 easy and effective ways to achieve stress relief and bring a sense of calm back into your life:

1. Move Your Body

Exercise isn’t just good for your body—it’s a powerful tool for stress reduction, too. Physical activity releases endorphins, which improve mood and act as natural painkillers. [3] You don’t have to hit the gym every day; a simple walk, stretching session, or dance break can work wonders. Stress management activities like yoga, jogging, or even a quick set of jumping jacks can make you feel instantly better.

2. Eat Nutrient-Rich Foods

What you eat affects how you feel. Processed foods, sugary snacks, and caffeine can spike anxiety levels. On the other hand, whole foods like leafy greens, nuts, fish, and berries support brain health and promote stress relief. Magnesium-rich foods, such as almonds and spinach, are especially helpful in calming the nervous system.

3. Set Boundaries and Say No

Overcommitting leads to burnout. If you feel stretched too thin, start saying "no" more often. Setting clear boundaries at work and in your personal life protects your mental well-being. A little self-preservation goes a long way in stress management.

4. Reduce Screen Time

Endless scrolling through social media or binge-watching TV late at night? That’s a fast track to increased stress. Studies have shown that excessive screen time disrupts sleep and increases anxiety. [4] Try a quick stress relief strategy: set phone-free hours, especially before bedtime, to give your mind a break.

5. Practice Deep Breathing

Ever noticed how your breathing changes when you're stressed? Shallow, rapid breaths can make anxiety worse. Deep breathing techniques, like diaphragmatic breathing or box breathing, slow down the heart rate and activate relaxation responses. Just a few minutes of focused breathing can bring instant stress relief.

6. Try Mindfulness and Meditation

Mindfulness is all about being present in the moment. Whether it’s through guided meditation, mindful walking, or simply paying attention to your breath, this practice lowers cortisol levels (the stress hormone) and enhances emotional resilience. Even five minutes a day can improve stress management.

7. Keep a Journal

Writing down your thoughts can be incredibly therapeutic. Whether you’re venting frustrations, listing things you’re grateful for, or setting goals, journaling helps process emotions and reduce anxiety. If you don’t know where to start, try writing about what’s causing you stress and how you plan to tackle it.

8. Listen to Music

Music has a direct impact on mood. Slow, calming music can lower blood pressure and relax the nervous system. Need a quick stress relief fix? Put on your favorite playlist, whether it's classical, lo-fi, or even nature sounds, and let your mind unwind.

9. Laugh More

Laughter truly is medicine. Watching a funny show, spending time with a lighthearted friend, or even laughing at yourself can instantly reduce stress hormones. Humor shifts perspective and helps you see situations in a more positive light.

10. Prioritise Sleep

Lack of sleep is a huge contributor to stress. [5] Poor rest affects decision-making, increases irritability, and weakens the immune system. Aim for 7-9 hours of quality sleep. Develop a bedtime routine that includes relaxation techniques like reading or light stretching to promote better rest.

11. Stay hydrated

It's easy, but you'll be more anxious and irritable when you're thirsty. When stressed, stress hormones increase. Keep a water bottle by your side during the day, and drink plenty of water!

12. Reduce caffeine

That second cup of coffee may be exacerbating your anxiety. Too much caffeine can cause jitters and interfere with sleep. [6] Experiment with herbal teas or decaf if you find that caffeine is impacting your stress levels.

13. Use Aromatherapy

There are some fragrances that calm the mind. Lavender, chamomile, and eucalyptus oils tend to induce stress reduction. Use a diffuser, put essential oils on your pulse points, or soak in a warm bath with soothing fragrances.

14. Take Short Breaks

If work or responsibilities get overwhelming, take short breaks to recharge. Take a stroll outside for some fresh air, stretch your muscles, or simply close your eyes for a few minutes. Short breaks can boost productivity and help with stress management.

15. Spend Quality Time with Loved Ones

Social support is a quick stress reliever. Talking to friends or family, even cyber, dispels the feeling of isolation and reassures us. A few minutes of conversation with someone who understands and knows can make all the difference.

16. Spend Time in Nature

Nature has this magic of soothing the mind. A walk around the park, a sitting spot by a lake, or even stepping out for a bit of fresh air is all that nature gives us to relieve stress relief. Research indicates that simply looking at leaves can reduce stress levels. [7]

17. Play with a Pet

If you have a pet, you already have a stress-reducing companion. Time with animals reduces cortisol and increases feel-good hormones. [8] If you don't have a pet, spending time at an animal shelter or visiting a friend's pet can be just as rewarding.

18. Organise Your Space

A messy space can contribute to stress and make it more difficult to concentrate. Spending a few minutes cleaning up your area instils a feeling of order and tranquillity. Begin small—clearing your desk or making your bed can be a huge help.

19. Pursue a Creative Activity

Engaging in something creative such as painting, writing, or playing an instrument occupies the mind away from tension and permits expression. Hobbies offer a mental respite and are an excellent addition to stress exercises.

20. Don't Procrastinate

Procrastination is the biggest reason for stress and anxiety. Divide huge tasks into small steps and complete them one at a time. A to-do list can bring things back into perspective and decrease feelings of being overwhelmed.

When to Seek Professional Help for Stress and Anxiety?

While occasional stress is normal, persistent stress and anxiety can take a serious toll on your well-being. If you notice any of the following signs, it may be time to seek professional help:

• Constant anxiety or worry that interferes with daily life.

• Physical symptoms like frequent headaches, digestive issues, or body aches without a clear cause.

• Difficulty sleeping or extreme fatigue despite getting enough rest.

• Irritability, mood swings, or feelings of hopelessness.

• Avoidance behaviors, like skipping work, social events, or responsibilities due to stress.

Unhealthy coping mechanisms, such as overeating, excessive drinking, or substance use.

Final Thoughts

Stress management doesn’t have to be complicated. Small, consistent habits can create a huge shift in how you feel every day. Pick a few strategies from this list, experiment with what works best for you, and make stress reduction a daily practice. Want a quick stress relief fix? Take a deep breath, get up, stretch, and drink a glass of water.

If you or someone you know is in severe anxiety and depression, then speak to an expert psychologist as soon as possible! You don’t have to go through this alone!

FAQs

1. How can I manage stress in just a few minutes?

If you need quick stress relief, try deep breathing, listening to music, stepping outside, or practicing mindfulness. Even five minutes of focused relaxation can make a difference.

2. What are the best foods for stress reduction?

Foods rich in magnesium (almonds, spinach), omega-3 fatty acids (salmon, flaxseeds), and antioxidants (berries, dark chocolate) support stress management and promote a calmer mind.

3. Can exercise really help with stress relief?

Absolutely! Physical activity releases endorphins, which help with stress reduction and mood improvement. Even a short walk or stretching session can make you feel better.

4. Is screen time bad for stress levels?

Yes, excessive screen time, especially on social media, has been linked to higher stress and anxiety. Reducing screen exposure, particularly before bedtime, improves overall stress management.

5. How does sleep impact stress?

Poor sleep increases cortisol levels, making you more prone to anxiety and irritability. Prioritising rest through a bedtime routine and limiting caffeine intake improves stress relief and emotional balance.

Citations

American Psychological Association. (2013). Stress and Sleep. American Psychological Association. https://www.apa.org/news/press/releases/stress/2013/sleep

Arshad, D., Joyia, U. M., Fatima, S., Khalid, N., Rishi, A. I., Rahim, N. U. A., Bukhari, S. F., Shairwani, G. K., & Salmaan, A. (2021). The adverse impact of excessive smartphone screen-time on sleep quality among young adults: A prospective cohort. Sleep Science, 14(4). https://doi.org/10.5935/1984-0063.20200114

Chaudhary, N. S., Grandner, M. A., Jackson, N. J., & Chakravorty, S. (2016). Caffeine consumption, insomnia, and sleep duration: Results from a nationally representative sample. Nutrition, 32(11-12), 1193–1199. https://doi.org/10.1016/j.nut.2016.04.005

Harber, V. J., & Sutton, J. R. (1984). Endorphins and exercise. Sports Medicine, 1(2), 154–171. https://doi.org/10.2165/00007256-198401020-00004

Jo, H., Song, C., & Miyazaki, Y. (2019). Physiological Benefits of Viewing Nature: A Systematic Review of Indoor Experiments. International Journal of Environmental Research and Public Health, 16(23), 4739. https://doi.org/10.3390/ijerph16234739

LeWine, H. E. (2024, April 3). Understanding the stress response. Harvard Health; Harvard Health Publishing. https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response

Porcelli, A. J., & Delgado, M. R. (2017). Stress and decision making: effects on valuation, learning, and risk-taking. Current Opinion in Behavioral Sciences, 14(14), 33–39. https://doi.org/10.1016/j.cobeha.2016.11.015

Wein, H. (2018, February). The power of pets. NIH News in Health; National Institute of Health. https://newsinhealth.nih.gov/2018/02/power-pets