10 Effective Ways To Combat Stress

    2022-04-2504/25/22   
Exercise  Family  Nutrition  Personal Growth  Sleep  Stress  Supplements  Technology  

With busy lives and uncertainty about the future, it's no wonder people feel stressed. The good news is that there are plenty of ways to combat stress. You can make some minor lifestyle changes that will significantly impact your stress levels and overall well-being.

More than half the US population regularly suffers from stress.

Pressure from work, family, and society can lead to a feeling of overwhelm and anxiety.

1. Take Regular Exercise

Exercise is a well-known stress buster. The cognitive effects of exercise are unparalleled and leave you feeling calmer and more stable.

You only need to do 15 minutes of exercise that raises your heart rate to feel less stressed. The endorphins released when you exercise help you feel happier and less anxious.

Try to get the recommended 150 minutes of physical activity each week, and you should notice a significant reduction in stress levels.

Even if you're tired and don't feel like it, try to push yourself to do some exercise. You don't even need to leave the house; you can work out while watching your favorite TV show.

2. Spend Time With Loved Ones

We are social beings, and our busy lives make us feel more and more lonely.

Spending quality time with family and friends is a great way to bust stress and feel more satisfied.

Why not suggest a walk with a loved one? That way, you can get some exercise and enjoy some time in the company of someone you care about. If you prioritize time with people you care about, you'll feel calmer and relaxed.

3. Combat Stress by Prioritizing Sleep

One of the most significant contributors to stress is lack of sleep. When you don't have good quality sleep, it affects your mood and can make you stress out.

Try to get 7 to 9 hours of good quality sleep a night, and you'll notice a massive difference in your overall well-being. If you have to get up early, skip watching something on TV the night before and get to bed an hour earlier.

Remove stressful distractions such as laptops, phones, and TVs from the bedroom. This will help ensure you can unwind and get to sleep easier.

4. Try Breathing Exercises

Stress can cause us to take short, sharp breaths and not use the total capacity of our lungs. The breath is a powerful tool for destressing and calming down the mind.

Try some breathing exercises (you can find many free videos online). Taking deep, slow breaths every morning before you start your day can help alter your mental state for the better.

5. Watch Your Nutrition

We can end up making poor food choices as a result of stress. This can exacerbate our feelings of anxiety and negatively impact our health.

Eating balanced, healthy meals regularly throughout the day can help reduce your stress levels.

Try meal prepping at the start of the week so you don't even need to think about what you will eat. If you make it as easy as possible to make positive food choices, you won't need to make bad choices. 

6. Try Supplements

Keep stress in check by taking stress-busting supplements. Taking supplements can help regulate your stress hormones and avoid the mental fatigue associated with stress. 

Specific vitamins and minerals are needed for your body to regulate your mood and combat stress. You can try taking magnesium, vitamin A, and vitamin D supplements if you feel stressed. 

7. Spend Time Outdoors

Spending time in nature is scientifically proven to relieve stress. If you live in a city, going to the local park and spending some time walking there can significantly reduce your stress levels.

Being in nature grounds us, helps us forget about our troubles, and helps us get some perspective on our problems. Spending time outdoors lowers your heart rate (which often becomes elevated when stressed). 

Spend more time outside, and you will feel happier and less anxious.

8. Spend Less Time on Your Screens

We spend hours staring at screens for our work, studies, and social time. If you want to manage your stress, spend less time staring at screens.

If your job means you have to look at a computer for 8 hours a day, spend your downtime doing something that doesn't involve screens. Reduce the amount of TV and surfing the internet you do in your free time. Set a screen time limit on your phone so you take control of the amount of time you spend on it.

9. Try Incorporating Mindful Practices

Practices such as yoga and meditation are well-known stress busters. Taking time to slow down and do an activity solely for your well-being is a great way to manage your stress. 

Even one yoga class a week is enough to reduce your stress levels significantly. Try meditating for 5 minutes a day, and you'll notice a big difference in the way you approach your day-to-day life.

10. Manage Your Day to Suit You

Our busy schedules can be extremely overwhelming. Thinking about all the things on our to-do list can be a very stressful thought!

Take control of your day and make it work for you. Schedule downtime and time to work out, see friends, and do the things you love. Learn to say no to events that are not obligatory and will just cause you more harm than good.

Block your tasks, so you do everything in one category at once. Check your phone and your email less to stay focused on the task at hand.

Take Small Steps to Manage Your Stress

You don't need to do everything in this article straight away if you want to combat stress. Now you know how to reduce stress, you can take small steps to make gradual improvements to your lifestyle.

Slowly, you will be able to improve your stress levels and start to enjoy life more. If you'd like more tips on how to make sustainable changes to your life, join one of our wellness courses.

headshot of Jay Todtenbier 2018
Author

Jay Todtenbier is an original founder of SupplementRelief.com in 2010 and has operated the business ever since. He is also a tennis instructor and gospel musician. Formerly he spent 25 years in business development, technology and marketing with startups and major corporations having gone through the tech boom in Silicon Valley in the 90s. He became passionate about, and began studying and practicing Wellness as a Lifestyle after experiencing chronic, personal health challenges including depression, auto-immune disorders, and being overweight that impacted his ability to live a healthy, vibrant life. Since then, he has been an advocate for healthier living encouraging others to live better through making small, gradual changes to lifestyle behaviors relating to whole-foods nutrition, stress management, reasonable exercise, proper sleep, and the use of targeted, high-quality supplements.

Learn more about .

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The benefits of regular exercise are endless. Not only does it keep us physically healthy, but it also impacts our mental health. In addition, exercise is proven to reduce our risk of developing chronic illnesses and diseases such as diabetes and dementia.


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Think back to the time of your great-grandparents. What types of food did people eat back then? For the most part they ate what they could grow on their land or what they got locally from a Farmer's market or some other community-based food supply. So what happened to our food? Why are so many of us sick, overweight and tired?


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  • Blog Post

    More than half the US population regularly suffers from stress.

    Pressure from work, family, and society can lead to a feeling of overwhelm and anxiety.

    1. Take Regular Exercise

    Exercise is a well-known stress buster. The cognitive effects of exercise are unparalleled and leave you feeling calmer and more stable.

    You only need to do 15 minutes of exercise that raises your heart rate to feel less stressed. The endorphins released when you exercise help you feel happier and less anxious.

    Try to get the recommended 150 minutes of physical activity each week, and you should notice a significant reduction in stress levels.

    Even if you're tired and don't feel like it, try to push yourself to do some exercise. You don't even need to leave the house; you can work out while watching your favorite TV show.

    2. Spend Time With Loved Ones

    We are social beings, and our busy lives make us feel more and more lonely.

    Spending quality time with family and friends is a great way to bust stress and feel more satisfied.

    Why not suggest a walk with a loved one? That way, you can get some exercise and enjoy some time in the company of someone you care about. If you prioritize time with people you care about, you'll feel calmer and relaxed.

    3. Combat Stress by Prioritizing Sleep

    One of the most significant contributors to stress is lack of sleep. When you don't have good quality sleep, it affects your mood and can make you stress out.

    Try to get 7 to 9 hours of good quality sleep a night, and you'll notice a massive difference in your overall well-being. If you have to get up early, skip watching something on TV the night before and get to bed an hour earlier.

    Remove stressful distractions such as laptops, phones, and TVs from the bedroom. This will help ensure you can unwind and get to sleep easier.

    4. Try Breathing Exercises

    Stress can cause us to take short, sharp breaths and not use the total capacity of our lungs. The breath is a powerful tool for destressing and calming down the mind.

    Try some breathing exercises (you can find many free videos online). Taking deep, slow breaths every morning before you start your day can help alter your mental state for the better.

    5. Watch Your Nutrition

    We can end up making poor food choices as a result of stress. This can exacerbate our feelings of anxiety and negatively impact our health.

    Eating balanced, healthy meals regularly throughout the day can help reduce your stress levels.

    Try meal prepping at the start of the week so you don't even need to think about what you will eat. If you make it as easy as possible to make positive food choices, you won't need to make bad choices. 

    6. Try Supplements

    Keep stress in check by taking stress-busting supplements. Taking supplements can help regulate your stress hormones and avoid the mental fatigue associated with stress. 

    Specific vitamins and minerals are needed for your body to regulate your mood and combat stress. You can try taking magnesium, vitamin A, and vitamin D supplements if you feel stressed. 

    7. Spend Time Outdoors

    Spending time in nature is scientifically proven to relieve stress. If you live in a city, going to the local park and spending some time walking there can significantly reduce your stress levels.

    Being in nature grounds us, helps us forget about our troubles, and helps us get some perspective on our problems. Spending time outdoors lowers your heart rate (which often becomes elevated when stressed). 

    Spend more time outside, and you will feel happier and less anxious.

    8. Spend Less Time on Your Screens

    We spend hours staring at screens for our work, studies, and social time. If you want to manage your stress, spend less time staring at screens.

    If your job means you have to look at a computer for 8 hours a day, spend your downtime doing something that doesn't involve screens. Reduce the amount of TV and surfing the internet you do in your free time. Set a screen time limit on your phone so you take control of the amount of time you spend on it.

    9. Try Incorporating Mindful Practices

    Practices such as yoga and meditation are well-known stress busters. Taking time to slow down and do an activity solely for your well-being is a great way to manage your stress. 

    Even one yoga class a week is enough to reduce your stress levels significantly. Try meditating for 5 minutes a day, and you'll notice a big difference in the way you approach your day-to-day life.

    10. Manage Your Day to Suit You

    Our busy schedules can be extremely overwhelming. Thinking about all the things on our to-do list can be a very stressful thought!

    Take control of your day and make it work for you. Schedule downtime and time to work out, see friends, and do the things you love. Learn to say no to events that are not obligatory and will just cause you more harm than good.

    Block your tasks, so you do everything in one category at once. Check your phone and your email less to stay focused on the task at hand.

    Take Small Steps to Manage Your Stress

    You don't need to do everything in this article straight away if you want to combat stress. Now you know how to reduce stress, you can take small steps to make gradual improvements to your lifestyle.

    Slowly, you will be able to improve your stress levels and start to enjoy life more. If you'd like more tips on how to make sustainable changes to your life, join one of our wellness courses.

    headshot of Jay Todtenbier 2018
    Author

    Jay Todtenbier is an original founder of SupplementRelief.com in 2010 and has operated the business ever since. He is also a tennis instructor and gospel musician. Formerly he spent 25 years in business development, technology and marketing with startups and major corporations having gone through the tech boom in Silicon Valley in the 90s. He became passionate about, and began studying and practicing Wellness as a Lifestyle after experiencing chronic, personal health challenges including depression, auto-immune disorders, and being overweight that impacted his ability to live a healthy, vibrant life. Since then, he has been an advocate for healthier living encouraging others to live better through making small, gradual changes to lifestyle behaviors relating to whole-foods nutrition, stress management, reasonable exercise, proper sleep, and the use of targeted, high-quality supplements.

    Learn more about .

  • Related Content

      Related Content

    We encourage you to take advantage of these FREE Wellness Resources on our website.


    active senior man exercising at home with balance ball and hand dumbbells

    A Stay at Home Wellness Guide: Exercise

    Physical activity is a great way to facilitate better health and reduce stress. While we are spending more time at home, consider these suggestions to alter activities you are likely already doing, to provide more movement in your daily routines.


    balance ball, dumbbells, rope, medicine ball and other fitness equipment

    Affordable Home Fitness Equipment and Exercises for Adults

    The benefits of regular exercise are endless. Not only does it keep us physically healthy, but it also impacts our mental health. In addition, exercise is proven to reduce our risk of developing chronic illnesses and diseases such as diabetes and dementia.


    Hispanic Family Eating Together

    Evolution of Dinner: Part 3 - Hunter Gatherer

    Have you ever considered team meal preparation? By cooking large volumes, and trading with friends, you can reduce your meal preparation time significantly!


    senior couple on a country bike ride

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    Getting older means a lot of things: gaining wisdom, collecting life experiences, exploring the world, discovering yourself, often growing families, and becoming at peace with yourself. Aging is the most natural and beautiful part of our life's journey and reflects all of the progress and knowledge we have developed throughout our years. However, with aging, sometimes we can also feel our routines and ourselves becoming redundant, uninspiring, or even simply boring.


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    Vitamins and dietary supplements seem to be everywhere, from drug stores to online shops. Single nutrients, multivitamins, fiber, antioxidants, minerals, and weight loss helpers are all considered dietary supplements. There's a lot to choose from, which can make the selection process quite confusing.


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    Social activities and meeting people are good for our mental and physical health. They provide an opportunity to interact with others intellectually, emotionally, and may even involve physical exercise. Consider these options for finding the best events and activities in your local community, so you never miss out.


    mother cooking healthy food with young son and daughter

    Lifestyle Choices, Nutrition & Quality Supplements

    Think back to the time of your great-grandparents. What types of food did people eat back then? For the most part they ate what they could grow on their land or what they got locally from a Farmer's market or some other community-based food supply. So what happened to our food? Why are so many of us sick, overweight and tired?


    African American woman sleeping peacefully

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    Not sleeping enough can influence your mood, your stress levels, your ability to focus, your relationships, and even cause you to make poor exercise and diet decisions. Want to learn how to get more healthy sleep? Keep reading to learn healthy sleeping tips and habits.


    a young couple breathing outside

    Tip 4: Take a Breath

    One of the best ways to exercise is through breathing! Learn more in part four of this blog series entitled Seven Tips For Balanced Living.


The information, knowledge, and experience shared on this website is the opinion of SupplementRelief.com. This site and its content is intended to enhance your knowledge base as YOU MAKE YOUR OWN HEALTHCARE DECISIONS in partnership with your qualified health professional. These statements have not been evaluated by the Food and Drug Administration. Any products referred to are not intended to diagnose, treat, cure or prevent any disease.

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