Rejuvenate your mind and body with these 18 stress relief activities that you can add to your daily routine to keep your stress in check.
One of the most common mental health issues we face today is stress. Although stress is a natural response to challenges, it can have a negative impact on our health if it becomes chronic. When we are stressed, our body releases hormones such as cortisol and adrenaline. While these hormones may be beneficial in short bursts, prolonged stress can lead to numerous health issues.
A significant way stress affects our health is through inflammation. Chronic inflammation is linked to many health conditions, including cardiovascular diseases. Stress can also negatively impact our mental health, leading to anxiety, depression, and other mood disorders, as well as weakening our immune system.
This is why managing stress through stress relief activities is crucial to incorporate into your daily routines to keep stress in check and prevent it from exacerbating. Many of these stress relief activities have personally helped me lose weight (due to a reduction in cortisol, which is also a fat-storing hormone), recover from postpartum depression, and reduce my daily anxiety.
In this post, I have gathered 18 effective stress relief activities, ranging from fun stress reduction activities to creative stress relief activities, that you can incorporate into your daily and weekly routines. I hope these activities make a difference in your life as they did for me. Let me know in the comments below which ones you plan to try or how they have helped you if you’ve already started. I would love to hear from you!
This post is all about stress relief activities.
Physical Activities To Relieve Stress
1. Go For A Walk
This is one of my favorite stress-relief activities: going out for a walk. When I’m feeling really stressed, getting some fresh air and moving around helps me relax almost instantly. Focusing on my surroundings takes my mind off whatever is bothering me. Even just a short walk, around 10-20 minutes, can make a big difference.
Stepping outside, breathing in the fresh air, and seeing new things can quickly shift your mood and give you a break from stress. So, whenever you feel overwhelmed, try taking a quick walk—it’s simple but very effective.
2. Running Or Jogging
I’m not much of a runner, but I’ve heard from many people I follow on Instagram that running is great for stress relief. Running helps release endorphins, the “happy hormones,” which can improve your mood and reduce stress.
If you’re new to running, start with a gentle run. Get yourself a good pair of running trainers and some cute activewear. Even a short, easy run can make you feel better and help clear your mind. Give it a try and see how it works for you!
3. Dance The Stress Away
This is such a fun way to relieve stress and let loose—I love doing Growwithjo dance workouts and you should try them out too! On days when I feel really stressed and unmotivated to work out, these dance routines are perfect. They help me relieve stress and get a workout done at the same time!
Plus, dancing is a great way to boost your mood and energy levels. So, whenever you’re feeling down or overwhelmed, try a dance workout. It’s enjoyable and beneficial for both your mind and body.
Mindfulness And Relaxation Techniques
I recently wrote a blog post on 20 mindfulness activities for adults with anxiety which you can check out HERE. Mindfulness is a great anxiety reliever but it is also a great way to relieve stress instantly! Below are 3 mindfulness and relaxation techniques you can add to your daily routines.
4. Deep Breathing Exercise
Mindfulness is one of my favorite ways to relieve stress, and deep breathing exercises can help calm the nervous system. How many times have you heard someone say, “Just calm down and take a few deep breaths”? Focusing on your breathing and nothing else can really help reduce stress. Now, imagine doing a deep breathing exercise for 3-5 minutes and how amazing you’ll feel afterward.
One effective method is the 4-7-8 technique. Here’s how it works: breathe in through your nose for 4 seconds, hold your breath for 7 seconds, and then exhale through your mouth for 8 seconds.
This simple exercise helps to slow your heart rate and relax your mind. Try incorporating this into your daily routine, and you’ll notice a significant improvement in how you handle stress.
5. Visualisation
Imagining a peaceful scene or setting is a great way to promote relaxation. I like to do this while listening to calming sounds, like rain or waterfalls. Visualizing yourself in a serene place can really help calm your mind and reduce stress.
Picture yourself on a quiet beach, in a lush forest, or by a gentle stream. Combine this visualization with soothing sounds to enhance the experience and make it even more effective. This simple practice can quickly transport you to a peaceful state and provide a much-needed mental break.
6. Grounding Exercise
This stress relief activity involves standing or sitting on the ground, feeling the earth beneath you, and focusing on the sensation of connecting with nature. It’s best done without shoes so you can truly connect with the earth.
Grounding might sound unusual to some, but it has many health benefits. It can help reduce stress during the day, which in turn improves sleep, alleviates pain, and enhances overall emotional well-being.
By simply taking a few moments to ground yourself, you can feel more centered and at peace. Give it a try and see how it positively impacts your mood and health.
Creative Stress Relief Activities
7. Painting Or Drawing
Expressing yourself creatively can be very therapeutic. One great way to do this is by using an adult coloring book and some coloring pens. During my pregnancy, when I experienced a lot of stress and anxiety, coloring helped calm me down instantly.
It’s a simple yet effective way to relax and take your mind off worries. Plus, it’s fun and brings out your inner artist. Give it a try whenever you need a break from stress, and you might find it as soothing as I did.
8. Journal Your Thoughts
One of my favorite creative stress relief activities is writing. Journaling about your thoughts and feelings can help you process emotions and reduce stress. Gratitude journaling, in particular, is a wonderful way to do this, especially in the evenings.
I created a gratitude journal with a special evening section that prompts you to write down the good things that happened that day. This practice helps shift your focus away from any negative events that may have caused stress or feelings of being overwhelmed.
It helps you realize that the day wasn’t all bad and that there is a lot to be grateful for. By consistently focusing on the positive aspects of your day, you can improve your overall outlook and emotional well-being.
9. Crafting
If colouring or journaling isn’t your thing or you don’t find it helpful, crafting might be a fun way for you to relieve stress. Engaging in activities like knitting, sewing, or scrapbooking can be a form of self-care and relaxation. You can get yourself a knitting kit or a scrapbook and start crafting!
Creating something with your hands can be incredibly rewarding and therapeutic. Whether you’re making a cozy scarf, stitching a beautiful pattern, or preserving memories in a scrapbook, crafting allows you to focus your mind and unwind from the stresses of the day. Give it a try and see how it lifts your spirits and eases your mind.
Stress Relieving Hobbies
10. Dive Into A Book
Immersing yourself in a good book can be a wonderful escape from stress. Consider adding this hobby to your evening routine to help you unwind and divert your attention from whatever caused you stress during the day.
Personally, I find peace in reading on my most stressful days, as well as on days when I just want to prevent stress from escalating. While I indulge in a book, I often encourage my 3-year-old to do some coloring or play in the garden nearby. It’s a win-win situation—I get to enjoy some quiet reading time while my child stays engaged and entertained.
So, if you’re looking for a simple and effective way to relax, grab a book and lose yourself in its pages. You’ll be surprised how much it can lift your spirits and ease your mind.
11. Gardening
Tending to plants and spending time in a garden can be incredibly calming and rewarding. However, if you don’t have access to an outdoor garden, don’t worry! Bringing nature indoors by caring for an indoor plant can be just as soothing.
Whether it’s a lush green fern or a vibrant flowering plant, nurturing indoor greenery can provide a sense of tranquility and connection to nature. Taking the time to water, prune, and care for your plant can become a mindful and calming activity in itself.
12. Cooking Or Baking
Cooking or baking mindfully can be a delightful and stress-relieving activity, especially when done with loved ones. Personally, I find baking to be particularly soothing because I get to create a dessert that I love, which continues to bring me joy even after it’s done.
Plus, baking allows me to indulge in a healthy snack or treat, which adds to the overall relaxation experience. If you’re looking for some healthy snack or dessert ideas to incorporate into your stress relief routine, click HERE for some delicious recipes!
13. Watching A Movie Or Tv Series
This is a cherished part of my daily evening ritual—I unwind by watching a Turkish series every night while savoring a soothing cup of herbal tea. It’s my perfect self-care routine that effectively keeps stress at bay.
While this routine may not suit everyone every day, carving out some “me time” or enjoying quality family time by watching a movie can work wonders in alleviating the daily stressors of work or studying. It’s all about finding what brings you joy and relaxation amidst life’s demands.
14. Playing Board Games Or Puzzles
Make it a point to indulge in playing a board game or solving puzzles at least once a week, either with your loved ones or even on your own. Puzzles, much like coloring, offer a delightful way to alleviate stress as you immerse yourself in the mindful task of piecing them together.
Whether you’re playing with family or enjoying a solo challenge, these activities provide a break from daily pressures while engaging your mind in a fun and fulfilling way.
Self-Care Activities
15. Listening To Calming Sounds
You can incorporate this technique into your relaxation routine, or take a cue from my favourite stress-busting method during work: playing calming sounds in the background. Not only does this help me maintain focus, but it also has a soothing effect on my mind, keeping stress levels in check.
YouTube offers a range of options for calming sounds, ranging from gentle rain and waterfalls to calming music or ASMR, which happens to be one of my favorites for unwinding before sleep. Experiment with different sounds to find what works best for you and enjoy the benefits they bring to your daily life.
16. Unplugging From Technology
Constantly being bombarded with emails, news updates, and social media notifications can overwhelm our brains and add to our stress levels. Unplugging from these sources of information allows our minds to take a much-needed break from the constant barrage, relieving mental fatigue.
A particularly effective time to unplug is during the 30 minutes to 1 hour before bedtime. This practice can significantly improve the quality of your sleep by reducing exposure to the blue light emitted by screens, which can disrupt your sleep patterns.
Quality sleep, in turn, plays a vital role in stress management, as it allows your body and mind to rest and rejuvenate, ready to face the challenges of a new day. So, consider establishing a screen-free zone before bedtime to promote better sleep and lower stress levels overall.
17. Take A Bath
Indulging in a warm bath with Epsom salts or your favorite essential oils can provide profound relaxation. The combination of soothing warmth and aromatic scents helps melt away tension and stress from your body and mind. As you soak in the warm water, let go of the worries of the day and allow yourself to fully unwind.
This post was all about 17 effective stress relief activities for your mind and body!
I hope you found this helpful!
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Lots of love, Mariam x
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