10 Simple Strategies to Reduce Stress and Overcome Worry
Feeling anxious or overwhelmed? Stress affects nearly everyone, but learning how to reduce stress and stop worrying can improve your mental and physical health. In this guide, you’ll discover 10 practical stress management techniques that can calm your mind, boost resilience, and help you regain focus — even during life’s toughest moments.
1. Change your environment
One of the simplest ways to reset is to change your location. Step into another room, go outside, or if that’s not possible, visualize yourself somewhere else. A change in environment can quickly shift your physiology — even if only briefly — lowering stress levels and helping you feel more in control.
2. Clearly define and isolate what bothers you.
There are many things that people typically worry about. Ask yourself what is truly bothering you in the moment, being careful not to mix it up with other concerns that aren’t immediately relevant. The key is to focus on one thing at a time. This approach makes challenges more manageable and helps prevent unnecessary worry.
3. Change the way you define a challenging situation
It’s easy to label a situation as a problem by default. Try to identify something, even small, that turned out positively from an unwelcome event. Train your brain to focus on potential benefits rather than just the consequences.
As Mastin Kipp said, “When you focus on the good, the good gets better. Trust life, and life will take care of itself.”
4. Hug a person or a pet
If you’re not ready to analyze or dissect a situation, hug a friend, a loved one, or a pet. A 2023 study, “Affectionate touch and diurnal oxytocin levels: An ecological momentary assessment study” (eLife), found that people who generally experienced more affectionate touch reported higher happiness and lower cortisol levels on average compared to others.
5. Strategically stop ruminating
It's easy to worry, especially when multiple issues arise at once. According to Dr. Jordan Peterson, ruminations often occur involuntarily and unconsciously. He suggests writing them down, asking yourself why, and building the habit of examining them consciously. By confronting these thoughts voluntarily, you can reduce their power over you. While this may sound counterintuitive, the act of deliberate confrontation reinforces a sense of control, or self-efficacy.
6. Eat something healthy
This may not always be obvious, but consuming unhealthy, often processed foods can contribute to negative feelings, making it harder to handle demanding situations. Studies show that junk foods can interfere with neurotransmitter signaling—particularly dopamine and serotonin—which are crucial for regulating mood. This disruption may increase the risk of mood disorders such as depression and anxiety.
7. Stop watching the news or negative programs
Consuming negative information, whether consciously or unconsciously, can reinforce existing biases and judgments. This mental clutter may lead to unnecessary worry, as your mind focuses on things beyond your control. Whenever possible, limit exposure to highly negative news, or cultivate a perspective that allows you to view events more objectively.
8. Focus on what you can control
A sense of overwhelm undermines productive problem-solving, often triggering unnecessary worry, which is essentially a waste of time. Focusing on one issue at a time increases your chances of identifying causes and finding effective solutions.
In engineering, there is a guiding principle that applies here:
“Control what you can, monitor what you cannot, and design systems to be resilient to the rest.”
9. Take time to do things that energizes you
Challenges are a constant part of life, woven into our daily experiences, and they will never fully disappear. It’s essential to develop strategies that help you face them without burning out. That’s why making time for activities you love amidst the chaos is so important. When was the last time you danced, sang, drew, cooked, or built something just for fun? We are biological machines that need regular recharging—be kind to yourself and don’t let your energy run dry.
10. Live playfully rather than seriously
The weight of responsibilities can leave us tired, cranky, and bitter—but it doesn’t have to be that way. Allow yourself to be playful from time to time. Reconnect with the child within and give yourself permission to see the world through their curious and creative perspective. Talk to a child, play games, doodle, jump on a trampoline, draw a face on a pancake—whatever sparks your joy.
These 10 stress relief techniques are simple but powerful tools to calm anxiety and regain focus. By changing your environment, practicing mindfulness, eating healthy, and embracing playfulness, you can build mental resilience and enjoy a more balanced life. Consistently applying these stress management tips will help you break the cycle of worry and improve overall well-being.
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