How to Relieve Stress: A Starting Guide
A plain starting guide to relieving stress: three steps to try first, what research shows for breathing, relaxation, mindfulness and movement, and when to get help.
Content last updated . This page has not been medically reviewed.
The short version
Stress is how your body and mind respond to a demand or a threat. It is normal, and a little of it can even help you meet a deadline. [1][2] The trouble starts when stress keeps going. The National Center for Complementary and Integrative Health (NCCIH) puts it plainly: there is no drug to cure stress, but the body has a built-in "relaxation response" that slows the heart rate and lowers blood pressure, and you can practice ways to bring it on. [3]This page is a starting point. Each approach has its own page with more detail. If stress is affecting your daily life, read the "When to get help" section at the end first.
Do these next: 1, 2, 3
- Name what is behind it. Knowing what is causing your stress makes it easier to manage. Common sources include work, family, money and health. [4] Feeling that you have no control is one of the main drivers of stress, so write down which parts you can change and which you cannot. [5]
- Try five minutes of slow breathing. The NHS describes a simple routine: let the breath flow low into your belly without forcing it, breathe in through the nose and out through the mouth, and repeat for at least five minutes. [6] Steps are on Breathing exercises for stress and anxiety.
- Pick one everyday habit. Regular movement, a steady sleep schedule, less caffeine and time with people you trust are the habits that the National Institute of Mental Health (NIMH) lists for stress and anxiety. [1] See Everyday habits for stress.
What the research shows
Evidence labels on this page: established recommendation (advised by major health bodies), promising but limited, mixed, and insufficient evidence.| Approach | What the sources found | Evidence label |
|---|---|---|
| Slow, deep breathing | A 2019 review of 3 studies (880 people) found preliminary evidence that it may reduce stress. [3] A 2023 meta-analysis of 12 trials (785 adults) found lower self-reported stress than in control groups, with a small-to-medium effect; the authors urge caution about hype. [7] | Promising but limited |
| Progressive muscle relaxation | Studies suggest stress-reducing effects in some people. [3] | Promising but limited |
| Mindfulness programs | A meta-analysis of 29 studies in healthy adults (2,668 people) found moderate effects on stress, though results varied a lot between studies. [8] An earlier review of 47 trials rated the evidence for stress and distress as low. [9] | Mixed |
| Yoga | Some but not all studies show benefit. [3] A 2025 meta-analysis of 36 studies found a moderate reduction in perceived stress, with large differences between studies. [10] | Mixed to promising |
| Exercise, sleep, connection, workload | The NHS says exercise will not make stress disappear but can reduce its emotional intensity. [5] NIMH lists regular exercise, sleep and reaching out to others. [1] | Established recommendation (general advice; not trial results) |
What does not help
The NHS advises against relying on alcohol, cigarettes, gambling or drugs to relieve stress, because they can contribute to poor mental health. [4] Caffeine is also worth watching: NIMH advises avoiding excess caffeine. [1]Supplements and herbs
Many products are sold for stress. Some have small studies behind them and some have safety concerns. They are compared on Supplements, teas and adaptogens for stress compared. If you take any medicine, read How interactions work first.When to get help
Talk to a health care provider if severe symptoms last 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. [2][11] Get help right away if stress leads to thoughts of suicide, a feeling that you cannot cope, or using drugs or alcohol more than usual. [2]In the United States, you can call or text 988 (the 988 Suicide & Crisis Lifeline) any time; it is free and open 24 hours a day. [12][13] In a life-threatening situation, call 911. Outside the US, use your local emergency number or look up your country's crisis line. More on Stress and anxiety safety.
Frequently asked questions
Is there a quick way to calm down?
Slow breathing is the quickest technique with a source behind it. The NHS says its breathing routine takes just a few minutes and can be done anywhere. [6]
Can stress be cured?
There is no drug to cure stress, but relaxation techniques can bring on the body's relaxation response, which is the opposite of the stress response. [3]
Does exercise really help stress?
The NHS says it will not make stress disappear but can reduce the emotional intensity you feel and help you deal with problems more calmly. [5]
Do I need a supplement for stress?
Not as a first step. The habits above come first, and the evidence for supplements is mixed. See the comparison page for details and safety. [14]
References
- National Institute of Mental Health. I'm So Stressed Out! Fact Sheet. Read 2026-10-22.
- MedlinePlus. Stress. National Library of Medicine. Read 2026-10-22.
- National Center for Complementary and Integrative Health. Stress. Read 2026-10-22.
- NHS. Stress. Read 2026-10-22.
- NHS. 10 stress busters. Read 2026-10-22.
- NHS. Breathing exercises for stress. Read 2026-10-22.
- Effect of breathwork on stress and mental health: A meta-analysis of randomised-controlled trials. Sci Rep 2023. PMID 36624160. Read 2026-10-22.
- Mindfulness-based stress reduction for healthy individuals: A meta-analysis. J Psychosom Res 2015. PMID 25818837. Read 2026-10-22.
- Meditation programs for psychological stress and well-being: a systematic review and meta-analysis. JAMA Intern Med 2014. PMID 24395196. Read 2026-10-22.
- Yoga as an intervention for stress: a meta-analysis. Health Psychol Rev 2025. PMID 39511914. Read 2026-10-22.
- National Institute of Mental Health. Caring for Your Mental Health. Read 2026-10-22.
- 988 Suicide & Crisis Lifeline. 988 Lifeline home page. Read 2026-10-22.
- National Institute of Mental Health. Help for Mental Illnesses. Read 2026-10-22.
- National Center for Complementary and Integrative Health. Anxiety and Complementary Health Approaches. Read 2026-10-22.
Education, not medical advice. This page is for general information. It does not diagnose or treat any condition and is not a substitute for care from a qualified health professional. Natural does not automatically mean safe. Ask a clinician or pharmacist before changing your care, especially if you take medication, are pregnant or breastfeeding, or have a health condition.