How to Reduce Your Stress
Take a scientific approach to soothing your frazzled nerves with these proven methods.
Up next in How to Relieve Stress (11 videos)
Feeling a little tense? Learn how to relax with the stress relief tips in these Howcast videos.
You Will Need
- Athletic sneakers
- Meditation tape or book
- Comfortable bed
- Good instructional book
- Soft music
- Professional masseuse (optional)
Steps
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Step 1
Start exercising
Start exercising. Pick an activity you like, such as swimming, dancing, or riding a bike.
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Step 2
Meditate
Learn to meditate. Consult a book or CD for techniques on meditation and relaxation, or check your local yellow pages for a class near you.
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In one study, more than half the people who meditated two and a half hours a week for eight weeks reported a whopping 54% reduction in stress.
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Step 3
Get sleep
Get seven to nine hours of sleep every night. The National Sleep Foundation says that anything less could negatively affect both decision-making and interactions with others, leading to anxiety.
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Step 4
Go to bed early
Go to bed 30 minutes to an hour before your normal bedtime and do something relaxing like read a book or listen to soft music
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Get a professional massage a few times a month. It’s pricey, but people who get regular massages have lower levels of anxiety and fewer headaches.
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Step 5
Reduce caffeine
Reduce your caffeine intake, which can make you jittery all day. Instead of coffee, try herbal tea.
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Reduce your caffeine intake gradually to avoid withdrawal symptoms like headaches.
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Step 6
Book vacation
Book a vacation. Research shows that frequent vacationers are eight times less likely to die of a heart attack than those who rarely go on holiday.
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Step 7
Consider root of stress
Consider whether your stress has a root problem that should be dealt with. Maybe you need to cut back on your activities for a while, or stick up for yourself more, or try therapy to see if there’s something in particular that’s stressing you out.
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The American Institute of Stress estimates that stress costs U.S. businesses $300 billion a year in absenteeism, burnout, and mental health problems.
