How to relieve stress quickly? Your regular lifestyle habits are what will help you reduce stress and anxiety quickly. If you have a tough time managing chronic stress, it can lead to a variety of chronic health issues. And that is heart disease, anxiety disorders and depression.
How to relieve stress quickly? iStock-photo credit: Jacob Wackerhausen
Exercise
Incorporating more physical activity levels in your weekly routine is one of the biggest factors in helping to reduce stress quickly. There was a 6-week study with 185 college students who did cardiovascular training twice a week. And they saw a significant improvement in their overall stress.
Diet
Eating a more balanced diet that incorporates nutrient dense whole foods and a minimal of ultra processed foods as well as added sugar has shown in studies to be helpful in reducing stress levels. Some good whole food options are fruits, vegetables, fish, chicken, turkey, beans, nuts, etc.
Caffeine
Studies have shown that lowering your caffeine intake can help with reducing your stress levels. Overconsumption of caffeine can interfere with your sleep and potentially heighten your stress levels. Coffee within moderation is healthy and it is recommended to keep your caffeine consumption under 400mg daily which is equal to 4 to 5 cups of coffee per day.
Stress
Spending time with people makes you feel good and doesn’t add negativity or stress to your life. Some people can be so negative that it contributes to stress in your life. Being around family and friends that are peaceful and bring positive mental health is particularly important.
Research studies have shown that taking yoga classes can help with reducing stress and anxiety. It can help with lowering your cortisol levels, blood pressure levels and heart rate.
Journal
Being able to journal your thoughts on a piece of paper or notepad while you are stressed can help you lower your stress levels. It is a form of therapy to write down what is make you feeling stressed out.
The Bottom Line is some of the things you can do immediately to relieve stress quickly is exercising, eating a balanced healthy diet, reducing the amount of caffeine you consume, incorporating, yoga, etc.
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References
1) Herbert C, Meixner F, Wiebking C, Gilg V. Regular Physical Activity, Short-Term Exercise, Mental Health, and Well-Being Among University Students: The Results of an Online and a Laboratory Study. Front Psychol. 2020 May 26;11:509. doi: 10.3389/fpsyg.2020.00509. PMID: 32528333; PMCID: PMC7264390.
2) Lane MM, Gamage E, Travica N, Dissanayaka T, Ashtree DN, Gauci S, Lotfaliany M, O’Neil A, Jacka FN, Marx W. Ultra-Processed Food Consumption and Mental Health: A Systematic Review and Meta-Analysis of Observational Studies. Nutrients. 2022 Jun 21;14(13):2568. doi: 10.3390/nu14132568. PMID: 35807749; PMCID: PMC9268228.
3) Sohal M, Singh P, Dhillon BS, Gill HS. Efficacy of journaling in the management of mental illness: a systematic review and meta-analysis. Fam Med Community Health. 2022 Mar;10(1):e001154. doi: 10.1136/fmch-2021-001154. PMID: 35304431; PMCID: PMC8935176.
4) Rodak K, Kokot I, Kratz EM. Caffeine as a Factor Influencing the Functioning of the Human Body-Friend or Foe? Nutrients. 2021 Sep 2;13(9):3088. doi: 10.3390/nu13093088. PMID: 34578966; PMCID: PMC8467199.
5) Evans J, Richards JR, Battisti AS. Caffeine. [Updated 2024 May 29]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK519490/
6) Lee CS, Goldstein SE, Dik BJ, Rodas JM. Sources of social support and gender in perceived stress and individual adjustment among Latina/o college-attending emerging adults. Cultur Divers Ethnic Minor Psychol. 2020 Jan;26(1):134-147. doi: 10.1037/cdp0000279. Epub 2019 Mar 28. PMID: 30920247.
7) NIH- https://www.nccih.nih.gov/health/yoga-effectiveness-and-safety
8) Streeter CC, Gerbarg PL, Brown RP, Scott TM, Nielsen GH, Owen L, Sakai O, Sneider JT, Nyer MB, Silveri MM. Thalamic Gamma Aminobutyric Acid Level Changes in Major Depressive Disorder After a 12-Week Iyengar Yoga and Coherent Breathing Intervention. J Altern Complement Med. 2020 Mar;26(3):190-197. doi: 10.1089/acm.2019.0234. Epub 2020 Jan 14. PMID: 31934793; PMCID: PMC7074898.
