Stress & Relaxation
How to Relieve Stress: A Starting Guide
Everyday stress comes from the steady demands of work, family, money and health, and most of it can be eased with a small set of practical coping skills. This page helps you choose a few that fit your life, and tells you honestly how strong the evidence is for each one.
General information, not medical advice. Last updated October 31, 2026. Written by the AlternativeMed editorial team. Not medically reviewed.
Start here
- Name what is behind your stress, then split it into what you can change and what you cannot. Put your effort into the first list and let go of the second as far as you can.
- Pick one everyday habit to protect first: a short walk, a steady sleep routine, or time with someone who helps you feel better. One habit kept up beats five started and dropped.
- Learn one calming skill, such as five minutes of slow breathing, and use it on a normal day so it is easy to reach for on a hard one.
Be careful with
- Do not lean on alcohol, cigarettes, gambling, other drugs or lots of caffeine to cope. They may bring brief relief but add problems of their own.
- No pill, tea or supplement cures stress. The U.S. National Center for Complementary and Integrative Health (NCCIH) says there is no drug to cure stress, and the herbs and supplements that are sold for it have limited evidence and some safety concerns.
- Relaxation, breathing and meditation practices are usually safe, but a few people feel more anxious or have intrusive thoughts. Stop and ask a professional if a practice makes you feel worse, especially if you have a history of trauma.
Get help when
- Severe symptoms lasting 2 weeks or more, such as trouble sleeping, changes in eating, trouble getting out of bed because of your mood, trouble focusing, losing interest in things you usually enjoy, or being unable to do your usual activities.
- Feeling that you cannot cope, or using drugs or alcohol more than usual to get through the day.
- Any thought of harming yourself. In the United States call, text or chat 988; in the UK, Samaritans is on 116 123 and 999 is for emergencies. Elsewhere, use your local emergency number or crisis line.
About How to Relieve Stress: A Starting Guide
What this goal means
This goal is about the ongoing, everyday kind of stress: the pressure that comes from busy weeks, work, caring for family, money worries or a health problem, and the skills you can use to cope with it. It is different from calming down in the moment, from feeling swamped by too much at once, from burnout, and from performance pressure. Those have their own goal pages, linked at the bottom.
Stress is the body's response to a demand. MedlinePlus notes that a little short-term stress can even help you meet a deadline, but stress that lasts a long time can harm your health. The aim here is not to remove all stress. It is to cope well enough that stress does not take over your sleep, mood or relationships.
1,2Common experiences
The NHS lists physical signs such as headaches, muscle tension, stomach problems or a faster heartbeat. Mental signs include trouble concentrating, struggling to make decisions, feeling overwhelmed and constant worrying. It can also change behaviour: being irritable, sleeping or eating too much or too little, avoiding people or places, or drinking or smoking more.
It is possible to get used to these symptoms and not realise there is a problem, so it helps to notice how stress shows up for you.
2,1What contributes to everyday stress
The NHS gives common sources as work (pressure, unemployment, retirement), family (relationship difficulties, caring for someone), money (unexpected bills, borrowing), and health (illness, injury, bereavement). Big life events such as buying a house, having a baby or planning a wedding can also be stressful. Stress is often tied to feeling that you are losing control, though sometimes there is no obvious cause.
Lack of sleep makes everything harder. A large review of experiments found that sleep loss raised anxiety symptoms in healthy people, which can make ordinary demands feel heavier.
2,3Related conditions and where this goal ends
Stress is not a diagnosis. The U.S. National Institute of Mental Health (NIMH) says stress usually has an outside cause and eases when the situation is resolved, while anxiety is your internal reaction that can persist without a current threat and interfere with daily life. If your worry or tension is constant, if you avoid things, or if you have panic or trauma symptoms, read the condition pages and talk to a clinician rather than relying on self-help alone.
This page does not diagnose or treat anxiety, panic, trauma or depression.
4Realistic expectations
Coping skills usually reduce stress and make it easier to handle rather than make it vanish. The NHS says exercise will not make your stress disappear but can reduce its emotional intensity so you can deal with problems more calmly. NIMH adds that it may take trial and error to find what works for you.
Most skills in the research were practised for weeks, not days. Give a new habit a fair trial before judging it.
5,4Who this is for
This page is written for adults dealing with ongoing, ordinary stressors. Children and teenagers can feel stress too; the NHS points under-18s to its mental health support for children and young people. If you are pregnant, living with a long-term condition or taking regular medicines, check with a clinician before adding supplements, herbs or a new exercise programme.
2,6Related conditions and symptoms
Anxiety disorders → Panic attacks → Trauma and PTSD → Stress, anxiety, burnout and depression: how they differ → Cortisol and adrenal fatigue → Understanding stress →
A manageable starting plan
An educational starting point, not a personal prescription. Adjust it to your own situation and any advice from your clinician.
Your first actions
- Week 1: write down your top stressors and mark what you can change. Choose one small action.
- Choose one daily habit to protect: a 20 to 30 minute walk or outdoor break, or a steady bedtime.
- Practise five minutes of slow breathing once a day, at a time that is easy to keep.
- Tell one person how you are really coping.
Optional additions
- Each evening, write 3 things that went well.
- Add a weekly nature visit of 20 to 30 minutes.
- Try a self-help CBT guide or an 8-week mindfulness course.
- Do one small favour for someone each day.
What to track
- Stress from 0 to 10 once a day, plus hours slept.
- Which stressors came up and what you did about them.
- Caffeine and alcohol, and whether they are creeping up.
- Which skill helped, and which did not.
When to reassess
Give each change about 2 to 4 weeks. If your stress is not easing, is getting worse, or is disrupting sleep, eating, work or relationships, speak to a GP or other health professional. If your main problem is a different one, move to the relevant goal page.
When to seek professional support
- See a doctor or other health professional if you are struggling to cope, what you try does not help, or severe symptoms last 2 weeks or more.
- In England you can refer yourself to NHS Talking Therapies if you are 18 or over.
- In the United States, 988 can be called, texted or chatted at any time; in the UK, Samaritans is on 116 123.
What helps
Ordered by how well the research supports each step. Evidence strength is shown on every card; precautions sit next to the advice.
Start here
Sort worries into what you can change and what you cannot
Moderate certaintyAddresses: Restores a sense of control, which the NHS names as a key driver of stress
Why it may help: The NHS says feeling you have no control is one of the main causes of stress and lack of wellbeing, and that taking control can be empowering. It suggests accepting what you cannot change and putting your energy into what you can. Problem-solving therapy ranked among the top stress-management approaches in a 2025 network meta-analysis of 63 randomized trials (20,454 people) of self-guided mobile programs.
How to apply it: Write the stressor at the top of a page. List the parts you can influence, pick one small action for each, and note what you have to accept for now. Revisit the list weekly.
Who it may suit: Anyone with a specific, nameable source of stress such as a workload, a bill or a family decision.
Precautions: If the stressor is a safety issue (abuse, threats, unsafe housing) a plan on paper is not enough; seek practical and professional help.
5,7Regular physical activity you enjoy
Moderate certaintyAddresses: Lowers psychological distress and softens the emotional intensity of stress
Why it may help: An umbrella review of 97 reviews (1,039 trials, 128,119 people) found physical activity had medium effects on psychological distress (effect size -0.60) compared with usual care, including in healthy adults, though most of the reviews were of low quality. The NHS says exercise will not remove stress but helps you deal with problems more calmly, and MedlinePlus suggests a 30-minute daily walk.
How to apply it: Choose something you will do: walking, cycling, dancing, a class. Short and regular beats occasional and intense. Higher intensity was linked to bigger gains in the review, but benefits shrank in longer programs, so keep it enjoyable.
Who it may suit: Most adults, built up gradually.
Precautions: If you have a heart or lung condition, joint problems, are pregnant, or have been inactive for a long time, ask a clinician how to start.
8,5,1Protect your sleep
Moderate certaintyAddresses: Makes ordinary demands feel more manageable
Why it may help: A meta-analysis of 154 experiments (5,717 people) found that all forms of sleep loss increased anxiety symptoms and reduced positive mood in healthy participants. NIMH and MedlinePlus both list a steady sleep routine among the basics for coping with stress.
How to apply it: Keep a regular wake time, wind down before bed, and keep caffeine for the morning. For night-time detail, use the sleep goal pages rather than repeating them here.
Who it may suit: Anyone whose stress is worse after a short night.
Precautions: If you cannot sleep for weeks, or snore loudly with gasping, see a clinician.
3,4,1Improve Your Sleep Quality → Build a Healthy Sleep Schedule → Sleep hygiene →
Stay connected and talk things through
Low certaintyAddresses: Helps you see problems differently and feel less alone
Why it may help: The NHS says a good support network of colleagues, friends and family can ease troubles, and talking things through may help you find solutions. A review in Psychiatry (Edgmont) describes social support as essential for health and as possibly buffering the effects of stress, though it also says more research is needed on how to build it.
How to apply it: Arrange one regular contact: a weekly call, a walk with a friend, a shared meal. Tell one person honestly how you are coping. Peer support groups are another route.
Who it may suit: Almost everyone. Especially helpful when stress is tied to caring or isolation.
Precautions: Choose people who help you cope in a positive way. If talking brings up painful memories or panic, consider a professional.
5,2,9Additional options
Plan and prioritise your time
Low certaintyAddresses: Fewer rushed days and less distress
Why it may help: A meta-analysis found time management is moderately related to wellbeing and moderately and negatively related to distress; the link to life satisfaction was stronger than to work performance. Most of this evidence is correlational, so it shows an association rather than proof that time management causes lower stress. The NHS suggests working smarter by prioritising tasks that make a real difference and accepting you will not have time for everything.
How to apply it: Each evening pick the top 1 to 3 tasks for tomorrow. Do them first, leave the least important for last, and plan ahead for stressful days, for example by making a list of things to remember.
Who it may suit: People whose stress comes from workload or juggling many demands.
Precautions: Planning can become another source of pressure if lists are too long. Keep it short and flexible.
10,5,2Cognitive-behavioural coping skills (spotting and challenging unhelpful thoughts)
Moderate certaintyAddresses: Reduces stress in work settings more than most other approaches studied
Why it may help: A meta-analysis of 36 experimental studies (55 interventions, 2,847 people) of occupational stress programs found a medium-to-large overall effect (d = 0.53), and cognitive-behavioural programs gave larger effects than other types. Results were mostly on psychological, not physical or workplace, outcomes. NIMH and the NHS both suggest identifying and challenging negative, unhelpful thoughts.
How to apply it: Notice the thought (for example, I will never keep up), ask what evidence supports and contradicts it, and write a more balanced version. Self-help CBT guides are available from the NHS, or ask about NHS Talking Therapies, which can self-refer in England for people 18 or over.
Who it may suit: People whose stress is fed by harsh or catastrophic thinking.
Precautions: Self-help is not a substitute for therapy if you are very distressed or low.
11,4,2Time outdoors in green or natural places
Moderate certaintyAddresses: May lower stress feelings and stress hormones
Why it may help: In an 8-week study of 36 city dwellers, nature visits of at least 10 minutes, three times a week, were followed by drops in salivary cortisol; the gain per minute was greatest at 20 to 30 minutes. A 2026 meta-analysis of 25 studies (1,876 people) of forest therapy found lower stress (SMD -0.71) with moderate-quality evidence for stress, but results varied a lot and were mostly self-reported and short term.
How to apply it: Aim for 20 to 30 minutes in a park, garden or woodland a few times a week, without needing to exercise hard. Leaving the phone in your pocket is optional but may help you notice the place.
Who it may suit: Most adults, including people with limited mobility who can sit outdoors.
Precautions: Take usual care outdoors: sun, ticks, uneven ground, and allergy season if you have hay fever.
12,13Slow breathing and other relaxation exercises
Low certaintyAddresses: Small-to-medium reduction in self-reported stress
Why it may help: A 2023 meta-analysis of 12 randomized trials (785 adults) found breathwork was linked to lower stress (g = -0.35), with similar effects on anxiety and depressive symptoms. The authors warn against hype because most studies had a moderate risk of bias. The NHS recommends a simple routine of breathing low into the belly for at least five minutes. NCCIH says relaxation techniques can bring on the body's relaxation response.
How to apply it: Sit comfortably, breathe in through the nose and out through the mouth, letting the breath move low in your belly, for at least five minutes. Practise daily so it is automatic.
Who it may suit: Most adults. Quick and free.
Precautions: Stop if you feel dizzy, panicky or tingling. NCCIH notes that occasionally people report more anxiety or intrusive thoughts, and rare reports of problems in those with epilepsy, some psychiatric conditions or a trauma history.
14,2,15Do something kind, and note what went well
Low certaintyAddresses: Small gains in wellbeing and a sense of purpose
Why it may help: The NHS suggests helping others, for example volunteering or small daily favours, may help you become more resilient, and recommends writing down 3 things that went well or that you are grateful for at the end of each day. A 2025 meta-analysis of gratitude interventions (145 papers, 24,804 people) found small overall increases in wellbeing (g = 0.19). That outcome was wellbeing, not stress itself.
How to apply it: Write 3 things each evening, or do one small favour a day.
Who it may suit: People who enjoy simple routines and want a gentle addition.
Precautions: Do not use gratitude to dismiss real problems; it is an addition, not a replacement for solving them.
5,16Still being studied
Mindfulness-based programs (such as MBSR)
Mixed findingsAddresses: May reduce stress in healthy adults, but results vary
Why it may help: A meta-analysis of 29 studies in healthy adults (2,668 people) found moderate effects of mindfulness-based stress reduction, with large effects on stress, maintained at about 19 weeks of follow-up, but heterogeneity was high. A 2014 JAMA Internal Medicine review of 47 trials (3,515 people) rated the evidence for improved stress or distress as low, though it found moderate evidence for anxiety.
How to apply it: Programs are usually about 8 weeks with group sessions and daily home practice. See the dedicated page for how to start.
Who it may suit: People willing to practise regularly and who like a structured course.
Precautions: Few studies examined harms. NCCIH advises caution with a trauma history or certain psychiatric conditions; consider a trained teacher.
17,18,15Self-guided stress programs on a phone or computer
Moderate certaintyAddresses: May lower stress for people who cannot easily see a therapist
Why it may help: The 2025 network meta-analysis of 63 randomized trials (20,454 adults) found stress management programs, problem-solving therapy and mindfulness meditation ranked highest among 19 types of mobile intervention. It found no conclusive evidence that adding human support or fancier technology improved results, and noted quality and sex-balance limits.
How to apply it: Choose an app or online course built on a recognised method rather than a generic wellness app, and use it consistently.
Who it may suit: People wanting low-cost, flexible help.
Precautions: Apps are not a replacement for care if stress is severe. Check how an app uses your data.
7Yoga and tai chi
Mixed findingsAddresses: Some benefit for perceived stress, but not in every study
Why it may help: NCCIH says some but not all studies of yoga for stress management show improvement, and a 2020 review of 12 studies in healthy adults found beneficial effects on perceived stress.
How to apply it: Look for a class with a qualified instructor and start gently.
Who it may suit: People who prefer movement combined with breath and attention.
Precautions: As with other physical activity, injuries can occur, most often sprains and strains. Tell the teacher about injuries and pregnancy.
15Food & nutrition
Regular meals and not overdoing caffeine
NIMH lists regular, healthy meals as one of the things to do when you feel overwhelmed and advises avoiding excess caffeine such as soft drinks or coffee. MedlinePlus likewise lists too much caffeine as something to cut back on. Neither source names a specific stress-relieving food.
Regular meals help keep energy steady, which can make a busy day less tiring. If stress makes you skip meals or eat much more or much less than usual, the NHS counts that as a stress symptom worth noticing.
- Eat at regular times rather than skipping meals.
- Keep caffeine moderate and earlier in the day.
- Notice if you eat much more or less than usual when stressed.
What the research does not show
There is no solid evidence from the sources read here that a particular food, drink or diet reliably lowers everyday stress. Claims about stress-busting superfoods or cortisol-lowering diets are not backed by the agency pages used for this page.
If you want more on eating and stress, see the pages linked below.
15Remedies & supplements
Traditional use, laboratory findings and human trials are kept apart. "Natural" does not mean safe.
Chamomile
Mixed findingsStudied form and route: Tea or capsule supplement
Intended outcome: Possible easing of anxiety, which often goes with stress
Human evidence: NCCIH says two NCCIH-supported studies suggest a chamomile supplement might help generalized anxiety disorder, but they are preliminary. A 2019 review of three randomized trials found no significant reduction in situational (state) anxiety.
Traditional use: Chamomile tea is a long-used soothing drink in many cultures.
Limits: The research is mostly on anxiety, not everyday stress, and results are inconsistent.
Interactions and precautions: Relatively safe, though headache, dizziness, a lingering taste and digestive or muscle complaints have been reported. Check with a clinician if pregnant, breastfeeding or taking medicines.
6Lavender
Low certaintyStudied form and route: Oral lavender oil product, aromatherapy or massage
Intended outcome: Possible reduction in anxiety
Human evidence: NCCIH describes a 2019 analysis of 65 randomized trials (7,993 people) and 25 non-randomized studies suggesting oral lavender may help anxiety, and that lavender oil in massage may also help, though the benefit may come from the massage. The review was limited by low study quality.
Traditional use: Lavender has long been used for relaxation.
Limits: Low-quality studies and unclear effects on everyday stress.
Interactions and precautions: Generally considered safe when taken by mouth, in massage or inhaled. Skin and allergy reactions are possible. Ask a clinician if pregnant, breastfeeding or on medicines.
6Kava
Low certaintyStudied form and route: Supplement
Intended outcome: Possible small reduction in anxiety
Human evidence: NCCIH reports reviews of 11 and 12 studies suggesting kava may help short-term anxiety symptoms, but more research is needed.
Limits: Short-term data only.
Interactions and precautions: Linked to a risk of severe liver damage. Side effects include digestive symptoms, fatigue, headaches, muscle aches and shakiness. Many people should avoid it; speak to a clinician first.
6Passionflower and valerian
Not enough evidenceStudied form and route: Tea or supplement
Intended outcome: Uncertain
Human evidence: NCCIH says a small amount of research suggests passionflower might help anxiety but conclusions are not definite, and that there is not enough evidence to draw conclusions about valerian for anxiety.
Traditional use: Both have a history of traditional use for restlessness and sleep.
Limits: Little evidence, and none specific to everyday stress.
Interactions and precautions: Valerian appears generally safe for short-term use by most adults; long-term safety is unknown. Ask a pharmacist about interactions, especially with other sedating products.
6Therapies & care
For stress that is hard to manage, established professional care starts with a conversation with a GP or other health professional. The NHS says NHS Talking Therapies for anxiety and depression may help with stress, and in England you can usually refer yourself if you are 18 or over. NIMH says psychotherapy (talk therapy) is one of the main treatments for anxiety. This page does not recommend or dose any medicine and you should never stop a prescribed medicine without advice from the prescriber.
Cognitive-behavioural stress management
Moderate certaintyPsychological therapy or self-help program Teaches you to spot unhelpful thoughts, solve problems, manage time and practise relaxation. In a meta-analysis of workplace stress programs, cognitive-behavioural approaches produced larger effects than other types.
Who it may suit: People whose stress is persistent or tied to unhelpful thinking.
Precautions: Choose a qualified therapist or a program from a trusted health service. Add-on components can dilute the effect, so a focused program is better.
11,2Mindfulness-based stress reduction course
Mixed findingsGroup mind-body program A structured course teaching attention to the present moment, usually over about 8 weeks.
Who it may suit: People who want a skills course and can commit to home practice.
Precautions: Choose a trained teacher. NCCIH says few studies have looked for harms.
17,18,15Heart-rate variability biofeedback
Low certaintyDevice-assisted relaxation training NCCIH reports one review of 24 studies (484 people) found it helpful for reducing self-reported stress and anxiety, and that it is promising but still developing.
Who it may suit: People who like data and a guided breathing tool.
Precautions: Small studies; cost varies; use a trained practitioner or reputable program.
15Peer support
Not enough evidenceCommunity support The NHS suggests considering peer support, where people use their own experiences to help each other.
Who it may suit: People who feel isolated or want to talk to others in a similar situation.
Precautions: Choose well-run groups; it complements rather than replaces professional care.
2What to avoid
Habits, products and claims that can get in the way. Never stop a prescribed medicine without talking to the professional who prescribed it.
Risks that apply to most people
Using alcohol, cigarettes, gambling or drugs to cope
Moderate certaintyWhy: The NHS says not to use these to relieve stress because they can contribute to poor mental health, and that caffeine, alcohol and smoking give temporary relief but create new problems in the long term.
Who it applies to: Anyone feeling stressed, especially if use is rising.
Try instead: Swap in a short walk, a call to a friend, or a breathing break; if you find it hard to cut down, speak to a clinician.
2,5Stress and anxiety: safety, substances and when to get help →
Trying to do everything at once
Low certaintyWhy: The NHS advises against this and suggests small, easily achievable targets instead. It also advises accepting you will not have time for everything.
Who it applies to: People with heavy workloads or perfectionist habits.
Try instead: Pick the top 1 to 3 tasks, set small targets and let the least important wait.
2,5Focusing on what you cannot change
Low certaintyWhy: The NHS says to focus time and energy on helping yourself feel better rather than on things you cannot change, and that loss of control makes stress worse.
Who it applies to: Anyone facing circumstances outside their control, such as job insecurity.
Try instead: Name one thing in your control (for example, updating your CV or asking for help) and act on that.
2,5Personal triggers to check
Too little sleep
Moderate certaintyWhy: Experiments show sleep loss raises anxiety symptoms and lowers positive mood, so a short night can turn manageable stress into a bad day.
Who it applies to: Everyone; strongest when sleep is short for several nights.
Try instead: Guard your sleep window and use the sleep goal pages if sleep itself is the problem.
3Large amounts of caffeine
Low certaintyWhy: NIMH and MedlinePlus both advise avoiding too much caffeine when coping with stress and anxiety.
Who it applies to: People who rely on coffee, energy drinks or soft drinks to get through the day, and anyone who feels jittery or sleeps badly.
Try instead: Cut back gradually and keep caffeine to the earlier part of the day.
4,1Going it alone
Low certaintyWhy: The NHS says to try not to tell yourself you are alone: most people feel stressed at some point and support is available.
Who it applies to: People who feel ashamed or too busy to ask for help.
Try instead: Tell one trusted person, or use a peer-support service or talking therapy.
2Products that need caution
Kava supplements
Moderate certaintyWhy: NCCIH says kava may have a small effect on anxiety but has been linked to a risk of severe liver injury.
Who it applies to: Anyone considering kava, especially people with liver disease or who drink alcohol or take medicines.
Try instead: Start with the habits and skills on this page; ask a clinician before any supplement.
6Any supplement, tea or product that promises to cure or switch off stress
Moderate certaintyWhy: NCCIH says there is no drug to cure stress. It also warns that natural does not always mean safe and that a label saying standardized, verified or certified does not guarantee quality or consistency.
Who it applies to: Anyone shopping for stress relief online.
Try instead: If you want to try a herb or supplement, treat it as an optional extra and talk to a pharmacist or doctor first, particularly with medicines, pregnancy or breastfeeding.
15,6Unsupported claims
"All stress is bad and must be removed"
Moderate certaintyWhy: MedlinePlus says not all stress is bad: a little short-term stress can help you meet a deadline. The problem is stress that lasts a long time.
Who it applies to: Social media and wellness advertising.
Try instead: Aim to cope and recover well, not to remove all pressure.
1"My symptoms are just adrenal fatigue"
Not enough evidenceWhy: Persistent tiredness, low mood or poor sleep have many possible causes and need proper assessment. Do not rely on a label or on cortisol tests sold online.
Who it applies to: People tired and stressed for weeks.
Try instead: See a clinician for a proper assessment, and read the cortisol page for how the term is used.
Common mistakes
Waiting until you are exhausted to act
Low certaintyWhy: The NHS suggests planning ahead for stressful days and events, and NIMH says to seek help if symptoms interfere with daily life or do not go away.
Who it applies to: Anyone with demanding periods ahead.
Try instead: Build recovery into the week and plan ahead for busy spells; if exhaustion and cynicism are building, read the burnout page.
2,4Dropping a skill after one try
Low certaintyWhy: NIMH says finding what works may take trial and error, and the studies of these skills ran for weeks.
Who it applies to: Anyone starting a new technique.
Try instead: Give each skill 2 to 4 weeks, note how you feel, and swap it out if it is not helping.
4,11Pushing on with a relaxation practice that makes you feel worse
Low certaintyWhy: NCCIH notes occasional negative experiences such as increased anxiety, intrusive thoughts or fear of losing control, and rare reports in people with epilepsy, certain psychiatric conditions or a history of abuse or trauma.
Who it applies to: People with a trauma history or severe anxiety.
Try instead: Stop, choose a gentler method such as walking or talking to someone, and ask a professional for trauma-informed guidance.
15Evidence & safety
What the research shows
Health agencies agree on the basics: identify what is causing your stress, take control of what you can, stay active, sleep well, connect with people, limit alcohol and caffeine, and ask for help early. The research behind individual skills is stronger for exercise and cognitive-behavioural stress management, more modest for breathing and mindfulness, and thin for supplements and herbs. Most trials measure self-reported stress over weeks, not years.
Limits of the evidence
- Many studies depend on self-reported stress and cannot blind participants, so some benefit may be expectation.
- Heterogeneity is high for mindfulness, nature and yoga studies: results differ a lot between trials.
- Most meta-analyses mix very different populations and programs, so average effects may not fit you.
- The umbrella review of exercise judged most of its included reviews to be of low quality.
- Time management evidence is largely correlational.
- Herb and supplement evidence comes from anxiety rather than everyday stress, and is preliminary.
Precautions and interactions
- Natural does not always mean safe. Check supplements and herbs with a pharmacist or doctor if you take any medicine.
- Relaxation and meditation are usually safe but can occasionally increase anxiety or intrusive thoughts; stop if they do.
- Exercise and yoga carry some risk of injury; start gently.
Life-stage considerations
- Pregnancy and breastfeeding: talk to a health care provider before taking any supplement or herbal product for stress.
- Children and teenagers: the NHS points under-18s to mental health support for children and young people.
- Older adults: activity, social contact and sleep matter; check supplements against any medicines.
- People with long-term conditions or on regular medicines: ask a clinician before starting new supplements or a new exercise program.
Warning signs
- Severe symptoms for 2 weeks or more, such as trouble sleeping, changes in eating, trouble getting out of bed because of mood, trouble focusing, or losing interest in usual activities.
- Feeling you cannot cope.
- Using drugs or alcohol more than usual.
- Chest pain or a persistent fast heartbeat that you cannot explain; seek medical care.
- Thoughts of suicide or self-harm: seek urgent help (988 in the United States; Samaritans 116 123 or 999 in the UK; your local emergency number elsewhere).
Claim checks
A supplement or tea can cure stress
Moderate certaintyNCCIH says there is no drug to cure stress. The built-in relaxation response can be triggered by practices such as breathing and meditation, and herb and supplement evidence is limited.
15,6Exercise makes stress disappear
Moderate certaintyThe NHS says exercise will not make stress disappear but can lessen its emotional intensity. An umbrella review found medium effects on psychological distress.
5,8Mindfulness is proven to reduce stress for everyone
Mixed findingsA meta-analysis of healthy adults found moderate to large effects on stress but with high variability, while a JAMA Internal Medicine review rated the evidence for stress and distress as low.
17,18Deep breathing is a quick fix
Low certaintyA meta-analysis found a small-to-medium effect on self-reported stress, but the authors urge caution about hype.
14Stress and anxiety are the same thing
Moderate certaintyNIMH says stress is usually a response to an external cause and goes away when it resolves, while anxiety is an internal reaction that may persist without a threat.
4Alcohol helps you unwind from stress
Moderate certaintyThe NHS advises against relying on alcohol, cigarettes, gambling or drugs, because they can contribute to poor mental health and create new problems.
2,5Questions people ask
What is the quickest way to relieve stress right now?
For in-the-moment calming, try slow breathing: the NHS describes breathing low into the belly, in through the nose and out through the mouth, for at least five minutes. For quick calming, see the Feel Calmer During the Day page; this page is about everyday, ongoing stress.
Can stress ever be good for me?
MedlinePlus says a little short-term stress can help you meet a deadline. Stress that lasts for weeks or months is the kind that can harm your health.
Does exercise really help?
The NHS says it will not remove stress but can reduce its emotional intensity. An umbrella review of 97 reviews found medium effects on psychological distress, with most reviews of low quality.
How much time outdoors do I need?
One small study of 36 city dwellers found the biggest gain in stress hormone per minute at 20 to 30 minutes in nature. It is a starting point, not a rule. Participants visited at least three times a week for 10 minutes or more.
Do I need a supplement for stress?
Not as a first step. NCCIH says there is no drug to cure stress, and the evidence for chamomile, lavender, passionflower and valerian is limited. Kava has been linked to severe liver damage.
How is stress different from anxiety?
NIMH says stress is a response to an outside cause that eases when it is resolved, while anxiety is your internal reaction and can persist without a current threat and interfere with daily life.
How long until the skills work?
There is no fixed time. The programs in the research mostly ran for weeks, and the MBSR analysis found benefits maintained at an average of 19 weeks of follow-up. Give a new skill a few weeks before judging it.
Can poor sleep make stress worse?
Yes. A meta-analysis of 154 experiments found that sleep loss raised anxiety symptoms and lowered positive mood in healthy people. See the sleep goal pages for help.
Is it normal to feel stressed all the time?
Many people feel stressed at some point, but being stressed all the time can become a problem. If severe symptoms last 2 weeks or more, MedlinePlus advises talking to a health care provider.
When should I get help?
When you are struggling to cope, when what you try is not helping, when symptoms interfere with daily life, or if you use substances more than usual. Seek urgent help for thoughts of harming yourself.
Is this page medical advice?
No. It is general information. It does not diagnose or treat any condition, and it is not a substitute for care from a qualified health professional.
References
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