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psychologytoday.com
article
https://www.psychologytoday.com/us/blog/friendship-20/202003/25-calming-activ…
1. Take a hot bath or shower
2. Lay down with your legs elevated and watch your breathing rise and fall
3. Doodle or color
4. Look out a window or let in fresh air
5. Have a warm drink without caffeine or alcohol
6. Engage in a visualization of a place that makes you feel safe
7. Write down your feelings
8. Soothe your hands with lotion or a soak
9. Listen to your favorite music
10. Seek out a pleasant smell
11. Rub your temples in small circles [...] 12. Stretch out your body, focusing on the neck, shoulders, and legs
13. Play a game like Solitaire or do a crossword puzzle
14. Cuddle a pet if you have one
15. Write down your worries and tuck the paper away
16. Sing your favorite song
17. Ground yourself by noticing five things around you as you slow your breathing
18. Light a candle and watch the flame for a few minutes [...] 19. Fill a wine glass with water and see if you can make a soothing tone by rubbing your wet finger across the top of the glass
20. Write down three small things you're still grateful for
21. Call a person who makes you laugh
22. Look through old photos of trips that you enjoyed
23. Listen to the sounds of nature
24. Give yourself a spa treatment like a pedicure or soothing face mask
25. Tell someone you love them
R
rightasrain.uwmedicine.org
article
https://rightasrain.uwmedicine.org/life/leisure/cleaning-and-mental-health
"You know, fold and put away the laundry that’s been on the couch — your anxiety level drops at least a little bit, even if there's still plenty of existential crisis to indulge in,” says Browning.
Acknowledging that you can’t control everything but that you can address some small things (like your living space) is a move in a positive direction for your well-being and stress management. After all, it feels good to fix something and cross something off your list, even if it's small. [...] This means that to reduce anxiety and improve your well-being, it’s important to figure out the stressors in your life and environment that you do have control over and how you can work on them so that your overall anxiety can go down. Which is where Browning thinks that something like tidying your house can come into play. [...] Not only that, but it can also increase feelings of stress and anxiety. It's difficult to relax in an environment where your brain is distracted by the things around you that need to be done, put away, cleaned or reset. It’s like a constant reminder of the tasks you need to do, which can then overwhelm you into doing nothing.
Anne Browning, PhD, chief well-being officer at the UW School of Medicine, agrees that your mind, to some degree, can parallel your space.
H
healthpartners.com
article
https://www.healthpartners.com/blog/tips-for-reducing-stress-at-home
It can be helpful to bucket your tasks and set a schedule for what needs to be done daily, weekly, monthly and yearly. For example:
Creating a calm, happy environment is a start. But how you spend your time can reduce home stress even more. [...] Regular cleaning is important to remove germs in your home, and decrease the chance that someone gets a cold or flu. You can make it easy by keeping disinfecting wipes in the germiest areas of your house – such as the kitchen and bathroom. [...] Sometimes, the laundry needs to get done. And sometimes you’ll need to stay up late helping your child (or boss) on a report. But, when you have a choice, focus on activities that will reduce stress, make you feel more relaxed, and allow you to connect with others or bring you joy.
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healthline.com
article
https://www.healthline.com/nutrition/16-ways-relieve-stress-anxiety
Self-care doesn’t have to be elaborate or complicated. It simply means tending to your well-being and happiness. Engaging in self-care is associated with lower levels of stress and improved quality of life.
Examples of self-care include:
going for a walk outside
taking a bath
lighting candles
reading a good book
exercising
preparing a healthy meal
stretching before bed
getting a massage
practicing a hobby
using a diffuser with calming scents
practicing yoga
## 5. Try journaling [...] Being selective about what you take on — and saying “no” to things that will unnecessarily add to your load — can reduce your stress levels.
Creating boundaries, especially with people who add to your stress levels, is a healthy way to protect your well-being.
This can be as simple as asking a friend or family member not to stop by unannounced or taking a rain check on plans if you are feeling overwhelmed.
## 9. Avoid procrastination [...] Engaging in activities that support self-care may help reduce stress and anxiety. These can include getting more exercise, mindfulness practices, and eating a well-balanced diet.
Minimizing the chronic stress of daily life as much as possible can support your overall health. Chronic stress can increase your risk of health conditions, including:
heart disease
anxiety disorders
depression
Certain factors may affect your vulnerability to stress. These can include:
U
uhhospitals.org
article
https://www.uhhospitals.org/blog/articles/2020/04/8-soothing-techniques-to-he…
If you’re at home and have a pet, spend a few moments just sitting with them. If they’re of the furry variety, pet them, focusing on how their fur feels. Focus on their markings or unique characteristics. If you have a smaller pet you can hold, concentrate on how they feel in your hand.
Not at home? Think of your favorite things about your pet or how they would comfort you if they were there.
## List Favorites [...] Remember the last time you were there. Who were you with, if anyone? What did you do there? How did you feel?
## Plan an Activity
This might be something you do alone or with a friend or loved one. Think of what you’ll do and when. Maybe you’ll go to dinner, take a walk on the beach, see a movie you’ve been looking forward to, or visit a museum. Focus on the details, such as what you’ll wear, when you’ll go, and how you’ll get there.
## Touch Something Comforting [...] This could be your favorite blanket, a much-loved T-shirt, a smooth stone, a soft carpet, or anything that feels good to touch. Think about how it feels under your fingers or in your hand. If you have a favorite sweater, scarf, or pair of socks, put them on and spend a moment thinking about the sensation of the fabric on your skin.
## List Positive Things
Write or mentally list four or five things in your life that bring you joy, visualizing each of them briefly.
## Listen to Music
M
mdanderson.org
article
https://www.mdanderson.org/cancerwise/anxiety-hacks--7-tools-to-manage-stress…
How to do them: Gently press the tip of your tongue to the roof of mouth, and your jaw will often fall open and relax on its own. Tilt your head forward and roll it around slowly on your neck clockwise, then counterclockwise. Raise your eyebrows up and down a few times to loosen your facial muscles. Shrug your shoulders as if saying, “I don’t know,” then leave them up high for a few seconds before letting them fall. [...] Why it works: “The slower you exhale, the more you’ll engage the parasympathetic nervous system, which is responsible for calming the body down after it’s had a bad fright or shock,” says Wygant. “You can’t be both scared and calm all at once, so focus on lengthening your exhale to get the most out of it. The long exhale is what tells your body everything is OK.”
## 2. Simple stretches
What they are: Releasing tension with movements you can do almost anywhere [...] How to do it: Think of a person, place or thing that brings you joy or comfort, and picture it in your mind in as much detail as possible. If it’s the ocean, for instance, smell the salt water, watch the seagulls flying overhead, feel the warmth of the sand beneath your toes, and hear the waves crashing on the beach. If it’s the symphony, admire the beautiful grain of varnished wood on a violin, feel the smooth velvet of a seat cushion, and hear the bright, cheerful blasts of a trumpet. Then
M
mind.org.uk
article
https://www.mind.org.uk/need-urgent-help/what-can-i-do-to-help-myself-cope/re…
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# Relaxing and calming exercises
If you are feeling anxious, scared or panicked there are many things you can do to help yourself cope.
A common – and natural – response to anxiety is to avoid what triggers your fear. So taking any action might make you feel more anxious at first.
It can be difficult, but facing up to how anxiety makes you feel can be the first step in breaking the cycle of fear and insecurity. [...] Here are some simple exercises you can try that might calm you down.
### Take a break
### Focus on your breathing
### Listen to music
### Spend some time in nature
### Try active relaxation
### Think of somewhere else
### Try guided meditation
### Get creative
## How others get creative
"I've started a quilt... I'm not very good at sewing, so it forces my brain to focus on the task at hand, releasing my emotions into the fabric." [...] "I love writing... Sometimes it's better to just pretend that you are the character that you've created."
### Mental health apps
There are lots of wellbeing apps out there. Some could help you feel calmer, and help manage difficult symptoms.
But it's hard to know which ones are worth trying. So we've created the Mind app library where you can find safe, trustworthy apps.
Explore mental health apps
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C
cdc.gov
official
https://www.cdc.gov/mental-health/living-with/index.html
Everyone experiences stress, which is your body's physical and emotional response to new or challenging situations.1 This can occur when you face problems such as those related to work, school, health, and relationships. Feeling stress can be a normal coping response and can forge a healthy sense of our ability to solve problems. However, when the stress is long term, known as chronic stress, it can lead to worsening health problems.2
Stress can cause the following: [...] ## Healthy ways to cope with stress
Learning to cope in a healthy way can help reduce your stress. Taking small steps in your daily life to manage stress can have a big impact. Everyone manages stress differently. You can find and manage what triggers your stress and the right combination of healthy techniques that work for you.
Take care of your mind.
### Gratitude works
Woman with bandana drinking from a mug
Take care of your body.
### Integration of physical and mental health [...] # Managing Stress
If you or someone you know is struggling or in crisis, confidential, free, 24/7/365 help is available. Call or text 988 or chat 988lifeline.org. See Resources for help.
## Key points
A woman sitting in a garden, eyes closed, hands folded across her chest. Above her, a watering can is pouring a rainbow.
## How it impacts everyday life