Stress can be a good thing. When your car hits a patch of ice or you come face-to-face with a bear, you’re happy that your body sends out a quick hit of hormones to help you react swiftly.
But there are a lot of less life-threatening things that cause stress day in and day out, too (work deadlines, relationship troubles and paying the bills, to name a few). And that sustained pressure puts wear and tear on the body, according to the American Psychological Association. In fact, chronic stress has been linked to conditions such as heart disease, diabetes and depression.
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Your game plan: Find what eases your mind and then practice it daily. To get things started, we’ve created a research-backed list of activities to help you destress. Challenge yourself to try each of them at least once — and keep your favorites in your stress-busting arsenal.
Chill pill #1: Take a short lunchtime walk
A review of 14 studies in the journal Frontiers in Psychology found that spending just 10 to 20 minutes in a natural setting helped lower perceived stress while also boosting mood. And you don’t need to visit a huge national park to reap this benefit. Your yard, a local public park or any other green space you can find works, too.
Chill pill #2: Tap your inner artist
It’s time to break out the old trombone. According to a 2018 review by researchers in Germany, participating in the arts can significantly reduce feelings of stress. For you, that may mean taking a dance class (or just rocking out at home), joining a local improv group, playing (or listening to) music, or spending quiet time with a coloring book for adults.
Chill pill #3: Write down the best (and worst) thing that happened today
Writing out your thoughts and feelings can help release pent-up emotions, according to the Mayo Clinic. Plus, jotting down tomorrow’s to-do list before bed has been shown to help folks fall asleep faster, which is a major boon for mental health.
Chill pill #4: Do a meditative cleaning session
Our minds have been trained to go a mile a minute. But all that multitasking isn’t great for stress levels.
A small study in the journal Mindfulness found that participants who focused solely on the task at hand (washing the dishes, in the study) experienced more positive emotions than those who let their minds wander. So whether you’re folding laundry or vacuuming, try to focus on what you’re doing and engage your senses.
Chill pill #5: Tune in to your favorite podcast
Tasks you don’t enjoy can cause stress, but the right distraction can turn them into positive experiences. For instance, do you routinely find yourself stuck in rush-hour traffic? Or spend your Saturdays on tedious home repairs? With the right audio book or true crime podcast, you might actually begin to look forward to these moments.
Recommended reading: 4 surprising health benefits of talking to your best friend.
Chill pill #6: Picture yourself on the beach
Meditation is a great way to quiet the self-talk that wears you down and stresses you out. If you’re new to the practice, pick a mental image — such as the beach or your favorite person. Focus all your energy on the image, and when competing thoughts arise, let them float away.
Another way to meditate is to try a simple body scan. Focus your energy on the top of your head and move downward slowly until you reach your toes.
Chill pill #7: Play with a pet
It doesn’t even have to be your own. Researchers at Washington State University found that college students who petted and played with cats and dogs for just 10 minutes had lower levels of the stress hormone cortisol.
Chill pill #8: Soak in a warm bath
Warm baths are linked to more balanced serotonin levels (a hormone that helps regulate mood) and decreases in stress hormones. According to the Cleveland Clinic, taking a 30-minute soak at 104° F — the temperature in a hot tub — may even improve symptoms of depression.
Chill pill #9: Count your blessings
We often tend to focus on what’s not going well in our lives. But keeping the positives in mind can help you stay upbeat and motivated.
One way to do that: Write down the things you’re thankful for. For a bigger impact, make it a habit to do this each day. This may just increase your well-being and help buffer you from the negative effects of daily stress, according to a study in the Journal of Happiness Studies.
Chill pill #10: Take a break from your smartphone
Being constantly connected can take a toll on mental health — not to mention all the stress it can cause, according to a review by researchers in Toronto. Here’s why you should take a break from your smartphone.
Chill pill #11: Inhale essential oils
Essential oils are basically plant extracts. There isn’t concrete research that confirms whether they work, but people have been using them for centuries for their therapeutic benefits, according to John Hopkins Medicine. They’re thought to act on the parts of the brain that control emotions. They’re safest when infused into a body oil or aroma stick (also called an essential oil inhaler).
Chill pill #12: Host a make-your-own-pizza party
Social contact is a great stress reliever. It can provide support, offer distraction and help you tolerate life’s ups and downs, according to the Mayo Clinic. So lean on those around you, even if you feel like shutting down.
Chill pill #13: Close your laptop at 5 p.m.
If you’re a busy worker, then setting boundaries may be your ideal stress buster. That starts by accepting that you can’t be everything to everyone — and then creating healthy rules around work. Learning to tell the difference between need-to-do and should-do (and saying no to whatever doesn’t fit in your life) can help you better manage your priorities.
