I’ve noticed that people prone to depression and anxiety often have one thing in common: they’re overly critical of themselves. They push themselves hard and take on huge stress loads, but rarely give themselves time to pause, recharge, or rest.
I believe most people want to practice self-care, but after neglecting themselves for so long, many forget how. Truly loving yourself means caring for your body and emotional health. As soon as you notice something’s “off,” that’s a signal to pay attention. Life is a long distance run—we can’t let ourselves get stuck dealing with stress indefinitely; otherwise, we risk falling into a stuck rut.
Below are 14 powerful stress-relief strategies. When you’re feeling overwhelmed, take a look and put these into action—you deserve a reset.
🔍 How to Tell if You’re Experiencing “Stress Overload”
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Feelings of tension or anxiety
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Irritability or depression
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Being easily upset or tearful
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Worrying constantly
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Feeling overwhelmed
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Constantly feeling like you can’t cope
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A growing sense that you’re losing control
Plus, a 2017 study found that chronic stress can shrink parts of the brain—impacting memory and cognition.
14 Highly Effective Stress-Busters
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Try Guided Visualization
Take a mini mental vacation. Picture yourself on a peaceful beach—feel the warm sand, hear waves lapping. Focus on that sensory experience for a few minutes, then gently return to the present moment. -
Practice Mindfulness Meditation
Even a few minutes of mindful breathing—tuning in to what you see, hear, taste, feel, and smell—can reduce stress in the moment and build long-term resilience. -
Use Progressive Muscle Relaxation
Start with deep breaths, then systematically tense and release each muscle group—from forehead down to toes—feeling the tension melt away. -
Take a Walk
A short walk can shift your mindset quickly. A fresh burst of movement and scenery works wonders—whether around the office or at home after work. -
Ask for a Hug from Someone You Trust
Physical contact releases oxytocin—the “hug hormone”—which drives up happiness and lowers stress hormones and blood pressure. -
Try Aromatherapy
Certain scents can help shift brain waves, reduce stress hormones, and promote relaxation. Candles, diffusers, lotions—find what scents soothe you. -
Get Creative with Art or Coloring
Slowing down to draw, paint, or even color intricate patterns can lower anxiety—letting your mind focus and enter a state of flow. -
Eat a Balanced Diet
Refined carbs, sugar, and junk food can spike blood sugar—and stress. A diet rich in protein and whole foods supports stable energy and mood. -
Make Time for Hobbies and Leisure
It’s not selfish—it’s essential. Whether caring for plants, singing, or crafting, leisure is fuel for your emotional well-being. -
Cultivate Positive Self-Talk
Replace self-criticism and catastrophizing with compassion and realistic encouragement. Supportive inner dialogue helps manage emotions and take positive action. -
Try Yoga
Combining movement, breathwork, and mindfulness, yoga offers a triple dose of stress relief. Even short sessions can restore balance. -
Practice Gratitude
Keeping a gratitude journal—just three things daily—shifts focus to what’s going well. Studies link gratitude with better mental health and lower stress. -
Improve Time Management
Overbooking yourself is a fast ticket to overwhelm. Sharpen your planning skills, set realistic expectations, and free up space to breathe. -
Reach Out for Social Support
Talking to loved ones—partner, family, friends—can relieve stress and deepen connections. If needed, you can also expand your network or seek professional support.
Final Thoughts
Happiness doesn’t need to be complicated. Celebrate little wins, let go of what you can’t control, and invest in self-care. Prioritize your health and well-being—you’re worth it. 💛