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 canceling standing plans with a friend if you need more space.

Procrastination may harm your productivity and leave you scrambling to catch up. This can cause stress, which negatively affects your health and sleep quality. A study in medical students in China linked procrastination to increased stress levels.

The study also associated procrastination and delayed stress reactions with more negative parenting styles, including punishment and rejection. If you find yourself procrastinating regularly, it may be helpful to make a to-do list organized by priority. Give yourself realistic deadlines and work your way down the list.

Work on the things that need to get done today, and give yourself chunks of uninterrupted time. Switching between tasks or multitasking can be stressful in itself. Yoga has become a popular method of stress relief and exercise among all age groups.

While yoga styles differ, most share a common goal — to join your body and mind by increasing body and breath awareness.

Research shows that yoga helps reduce stress and anxiety. Plus, it can promote psychological well-being. Stress reduction techniques that utilize mindfulness include meditation and mindfulness-based cognitive therapy MBCT , a type of cognitive behavioral therapy.

Meditating consistently, even for short periods, may help boost your mood and decrease symptoms of stress and anxiety. Countless books, apps, and websites can teach you the basics if you want to try meditation. There may also be therapists in your area who specialize in MBCT.

Human touch may have a calming effect and help you better cope with stress. For example, studies show positive physical contact may help relieve stress and loneliness.

These types of contact may help release oxytocin and lower cortisol. In turn, these effects help lower blood pressure and heart rate. Both high blood pressure and increased heart rate are physical symptoms of stress. Spending more time outside may help reduce stress.

Studies show that spending time in green spaces such as parks and forests and being immersed in nature are healthy ways to manage stress. A review of 14 studies found that spending as little as 10 minutes in a natural setting may help improve psychological and physiological markers of mental well-being, including perceived stress and happiness, in college-aged people.

Even in an urban area, you can seek out green spaces such as local parks, arboretums, and botanical gardens. Mental stress activates your sympathetic nervous system, sending your body into fight-or-flight mode.

During this reaction, stress hormones trigger physical symptoms such as a faster heartbeat, quicker breathing, and constricted blood vessels. Deep breathing exercises may help activate your parasympathetic nervous system, which controls the relaxation response.

Deep breathing exercises include:. Deep breathing aims to focus your awareness on your breath, making it slower and deeper. When you breathe in deeply through your nose, your lungs fully expand, and your belly rises. This helps slow your heart rate, allowing you to feel at peace. Having a pet may help reduce stress and improve your mood.

When you cuddle or touch your pet, your body releases oxytocin — a hormone linked to a positive mood. Plus, research shows that pet owners — especially those with dogs — tend to have greater life satisfaction, better self-esteem, reduced levels of loneliness and anxiety, and more positive moods.

Having a pet may also help relieve stress by giving you purpose, keeping you active, and providing companionship. As such, a deficiency in one or more nutrients may affect your mental health and ability to cope with stress.

Supplementing with magnesium has been shown to improve stress in chronically stressed people. Other supplements, including Rhodiola, ashwagandha, B vitamins, and L-theanine, may also help reduce stress, though more research is needed to understand their potential benefits better.

However, dietary supplements may not be appropriate or safe for everyone. Although stress is unavoidable, being chronically stressed takes a toll on your physical and mental health. Fortunately, several evidence-based strategies can help you reduce stress and improve your overall psychological well-being.

Exercise , mindfulness, spending time with a pet, minimizing screen time, and getting outside more often are all effective methods. Read this article in Spanish. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. Stress is a natural and normal part of life, but sometimes you just need to relax. We've compiled a list of the top 10 ways to relieve stress. People seek help from professional psychologists for many different challenges.

Find out more about these issues, from death to stress to family and…. Social anxiety can creep up at work, on dates, at parties, and more. Here are just a few ways to get it under control in your daily life.

Meditation is the process of redirecting your thoughts to calm your mind. It may also improve your overall quality of life. This is what the research…. Yoga combines breathing exercises, meditation, and poses that are proven to benefit mental and physical health.

This article lists 16 evidence-based…. Research is limited, but there may be a connection between stress and a positive ANA result. Diurnal cortisol tests measure your cortisol levels at various points from the time you wake up until the time you go to bed.

Many things in life can cause you to have an acute stress reaction, but sometimes these stressors become chronic and can cause serious side effects. A Quiz for Teens Are You a Workaholic?

How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 16 Simple Ways to Relieve Stress. Medically reviewed by Francis Kuehnle, MSN, RN-BC — By Jillian Kubala, MS, RD and Kerri-Ann Jennings, MS, RD — Updated on July 12, Was this helpful? Share on Pinterest. Get more physical activity.

Eat a balanced diet. Minimize phone use and screen time. Practice self-care. Try journaling. Reduce your caffeine intake. Find simple ways to relax and get started on de-stressing your life and improving your health and overall well-being.

When faced with everyday jobs and tasks or the demands of an illness, relaxation techniques may not be a main concern in your life. But that means you might miss out on how relaxation can benefit your health.

To get the most benefit, use relaxation techniques along with these other positive coping methods:. Complementary and integrative health specialists, mental health professionals and other healthcare professionals can teach many relaxation techniques.

But you also can learn some on your own. Relaxation techniques generally involve focus and awareness. You focus your attention on something that is calming and raise awareness of your body.

It doesn't matter which technique you use. What matters is that you find ways to relax to gain the benefits. Autogenic relaxation. Autogenic means something that comes from within you. In this relaxation activity, you use both visual imagery and body awareness to lower stress.

You repeat words or suggestions in your mind that may help you relax and lessen muscle tension. For example, you may imagine a peaceful setting.

Then you can focus on relaxing your breathing or slowing your heart rate. Or you may feel different physical senses, such as relaxing each arm or leg one by one.

Progressive muscle relaxation. In progressive muscle relaxation, you focus on slowly tensing and then relaxing each muscle group.

This can help you focus on the difference between muscle tension and relaxation. You can become more aware of physical sensations. In one type of progressive muscle relaxation, you start to tense and relax the muscles in your toes.

You gradually work your way up to your neck and head. This is best done in a quiet area without interruptions. You also can start with your head and neck and work down to your toes. Tense your muscles for about five seconds and then relax for 30 seconds, and repeat.

In visualization, you may form mental pictures to take a visual journey to a peaceful, calming place or situation. To relax using visualization, try to use as many senses as you can, such as smell, sight, sound and touch.

If you imagine relaxing at the ocean, think about the salt water's smell, the sound of crashing waves and the feel of the warm sun on your body.

You may want to close your eyes and sit in a quiet spot. Loosen any tight clothing and focus on your breathing. Aim to focus on the present and think positive thoughts. As you learn relaxation techniques, you can become more aware of muscle tension and other physical ways your body reacts to stress.

Once you know what the stress response feels like, you can try to do a relaxation technique as soon as you start to feel stress symptoms. This can prevent stress from getting out of control and lowering your quality of life. Remember that relaxation techniques are skills. As with any skill, your ability to relax improves with practice.

Be patient with yourself. Don't let your effort to try relaxation techniques become yet another stressor. If one relaxation technique doesn't work for you, try another one.

If none of your efforts at lessening your stress seems to work, talk to your healthcare professional about other options. Also, remember that some people, especially those with serious mental health issues and a history of abuse or trauma, may have feelings of emotional discomfort during some relaxation techniques.

Although this is rare, if you have emotional discomfort during relaxation techniques, stop what you're doing. Talk to your healthcare professional or a mental health professional. There is a problem with information submitted for this request. Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health.

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Products and services. Relaxation techniques: Try these steps to lower stress Relaxation techniques can lower stress symptoms and help you enjoy a better quality of life, especially if you have an illness.

Hatha yoga is also a reasonably gentle way to relieve stress and is suitable for beginners. Alternately, look for labels like gentle , for stress relief , or for beginners when selecting a yoga class. Power yoga , with its intense poses and focus on fitness, is better suited to those looking for stimulation as well as relaxation.

If you're unsure whether a specific yoga class is appropriate for stress relief, call the studio or ask the teacher. Tai chi is a self-paced series of slow, flowing body movements. By focusing your mind on the movements and your breathing, you keep your attention on the present, which clears the mind and leads to a relaxed state.

Tai chi is a safe, low-impact option for people of all ages and fitness levels, including older adults and those recovering from injuries. Try setting aside at least 10 to 20 minutes a day for your relaxation practice.

Set aside time in your daily schedule. If possible, schedule a set time once or twice a day for your practice. If your schedule is already packed, try meditating while commuting on the bus or train, taking a yoga or tai chi break at lunchtime, or practicing mindful walking while exercising your dog.

Make use of smartphone apps and other aids. Many people find that smartphone apps or audio downloads can be useful in guiding them through different relaxation practices, establishing a regular routine, and keeping track of progress.

Expect ups and downs. Sometimes it can take time and practice to start reaping the full rewards of relaxation techniques such as meditation.

The more you stick with it, the sooner the results will come. Just get started again and slowly build up to your old momentum. Using close relationships to manage stress and improve well-being. BetterHelp makes starting therapy easy.

Take the assessment and get matched with a professional, licensed therapist. Millions of readers rely on HelpGuide. org for free, evidence-based resources to understand and navigate mental health challenges. Please donate today to help us save, support, and change lives.

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Harvard Health Partnership Audio Meditations Newsletter. Finding the best relaxation technique for you.

Copy Link Link copied! Download PDF. By Lawrence Robinson , Jeanne Segal, Ph. and Melinda Smith, M. Finding the best relaxation technique for you Relaxation technique 1: Deep breathing 2: Progressive muscle relaxation 3: Body scan meditation 4: Visualization 5: Self-massage 6: Mindfulness meditation 7: Rhythmic movement and mindful exercise 8: Yoga and tai chi Tips for starting a relaxation practice.

Finding the best relaxation technique for you For many of us, relaxation means flopping on the couch and zoning out in front of the TV at the end of a stressful day. Speak to a Licensed Therapist BetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more.

Take Assessment HelpGuide is user supported. Learn more. More Information Helpful links. Body Scan Meditation by Jon Kabat Zinn - Follow along with a full body scan meditation led by Jon Kabat Zinn, Professor of Medicine Emeritus and creator of the Stress Reduction Clinic and the Center for Mindfulness in Medicine, Health Care, and Society at the University of Massachusetts Medical School.

Self Massage - How to use self-massage of the hands, face, and neck to energize and unwind. University of New Hampshire. Trauma- and Stressor-Related Disorders. American Psychiatric Association. Can, Yekta Said, Heather Iles-Smith, Niaz Chalabianloo, Deniz Ekiz, Javier Fernández-Álvarez, Claudia Repetto, Giuseppe Riva, and Cem Ersoy.

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Unger, Cynthia A, David Busse, and Ilona S Yim. Woodyard, Catherine. Sahni, Pooja Swami, Kamlesh Singh, Nitesh Sharma, and Rahul Garg. Keng, Shian-Ling, Moria J. Smoski, and Clive J. Behan, C. Abbott, Ryan, and Helen Lavretsky. Field, Tiffany.

Loprinzi, Paul D. Salmon, P. More in Stress Stress Stress Management How to reduce, prevent, and relieve stress 15 mins. Stress Quick Stress Relief Using your senses to relieve stress on the spot 12 mins.

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Help us help others Millions of readers rely on HelpGuide. Donate to HelpGuide. That means it may require some trial and error to find the technique or techniques that work best for you.

Once you do, regular practice can help reduce everyday stress and anxiety, improve your sleep, boost your energy and mood, and improve your overall health and wellbeing.

BetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more.

Take the assessment and get matched with a therapist in as little as 48 hours. With its focus on full, cleansing breaths, deep breathing is a simple yet powerful relaxation technique. Deep breathing is the cornerstone of many other relaxation practices, too, and can be combined with other relaxing elements such as aromatherapy and music.

While apps and audio downloads can guide you through the process, all you really need is a few minutes and a place to sit quietly or stretch out. If you find it difficult breathing from your abdomen while sitting up, try lying down.

Put a small book on your stomach, and breathe so that the book rises as you inhale and falls as you exhale. Listen to HelpGuide's deep breathing meditation.

Progressive muscle relaxation is a two-step process in which you systematically tense and relax different muscle groups in the body.

With regular practice, it gives you an intimate familiarity with what tension—as well as complete relaxation—feels like in different parts of your body. This can help you react to the first signs of the muscular tension that accompanies stress.

And as your body relaxes, so will your mind. Consult with your doctor first if you have a history of muscle spasms, back problems, or other serious injuries that may be aggravated by tensing muscles.

Start at your feet and work your way up to your face, trying to only tense those muscles intended. Listen to HelpGuide's progressive muscle relaxation meditation. This is a type of meditation that that focuses your attention on various parts of your body.

Like progressive muscle relaxation, you start with your feet and work your way up. Listen to HelpGuide's body scan meditation. Visualization, or guided imagery, is a variation on traditional meditation that involves imagining a scene in which you feel at peace, free to let go of all tension and anxiety.

Choose whatever setting is most calming to you, whether it's a tropical beach, a favorite childhood spot, or a quiet wooded glen.

You can practice visualization on your own or with an app or audio download to guide you through the imagery. Close your eyes and imagine your restful place.

Picture it as vividly as you can: everything you see, hear, smell, taste, and feel. Visualization works best if you incorporate as many sensory details as possible. For example, if you are thinking about a dock on a quiet lake:. Enjoy the feeling of your worries drifting away as you slowly explore your restful place.

When you are ready, gently open your eyes and come back to the present. Don't worry if you sometimes zone out or lose track of where you are during a visualization session.

This is normal. You may also experience feelings of heaviness in your limbs, muscle twitches, or yawning. Again, these are normal responses.

Listen to HelpGuide's guided imagery meditation. What you may not be aware of is that you can experience some of the same benefits at home or work by practicing self-massage, trading massages with a loved one, or using an adjustable bed with a built-in massage feature.

Try taking a few minutes to massage yourself at your desk between tasks, on the couch at the end of a hectic day, or in bed to help you unwind before sleep. To enhance relaxation, you can use aromatic oil, scented lotion, or combine self-message with mindfulness or deep breathing techniques.

A combination of strokes works well to relieve muscle tension. Try gentle chops with the edge of your hands or tapping with fingers or cupped palms. Put fingertip pressure on muscle knots. Knead across muscles, and try long, light, gliding strokes.

You can apply these strokes to any part of the body that falls easily within your reach. For a short session like this, try focusing on your neck and head:. Mindfulness has become extremely popular in recent years, garnering headlines and endorsements from celebrities, business leaders, and psychologists alike.

So, what is mindfulness? Meditations that cultivate mindfulness have long been used to reduce stress, anxiety, depression, and other negative emotions.

Some of these practices bring you into the present by focusing your attention on a single repetitive action, such as your breathing or a few repeated words.

Other forms of mindfulness meditation encourage you to follow and then release internal thoughts or sensations. Mindfulness can also be applied to activities such as walking, exercising, or eating. Using mindfulness to stay focused on the present might seem straightforward, but it takes practice to reap all the benefits.

But don't get disheartened. Using an app or audio download can also help focus your attention, especially when you're starting out. Listen to HelpGuide's mindful breathing meditation. The idea of exercising may not sound particularly soothing, but rhythmic exercise that gets you into a flow of repetitive movement can produce the relaxation response.

Examples include:. While simply engaging in rhythmic exercise will help you relieve stress , adding a mindfulness component can benefit you even more. As with meditation, mindful exercise requires being fully engaged in the present moment, paying attention to how your body feels right now, rather than your daily worries or concerns.

Instead of zoning out or staring at a TV as you exercise, focus on the sensations in your limbs and how your breathing complements your movement. And when your mind wanders to other thoughts, gently return your focus to your breathing and movement.

Yoga involves a series of both moving and stationary poses, combined with deep breathing. As well as reducing anxiety and stress, yoga can also improve flexibility, strength, balance, and stamina. Since injuries can happen when yoga is practiced incorrectly, it's best to learn by attending group classes, hiring a private teacher, or at least following video instructions.

Once you've learned the basics, you can practice alone or with others, tailoring your practice as you see fit. Although almost all yoga classes end in a relaxation pose, classes that emphasize slow, steady movement, deep breathing, and gentle stretching are best for stress relief.

Satyananda is a traditional form of yoga. It features gentle poses, deep relaxation, and meditation, making it suitable for beginners as well as anyone aiming primarily for stress reduction.

Hatha yoga is also a reasonably gentle way to relieve stress and is suitable for beginners. Alternately, look for labels like gentle , for stress relief , or for beginners when selecting a yoga class. Power yoga , with its intense poses and focus on fitness, is better suited to those looking for stimulation as well as relaxation.

If you're unsure whether a specific yoga class is appropriate for stress relief, call the studio or ask the teacher. Tai chi is a self-paced series of slow, flowing body movements. By focusing your mind on the movements and your breathing, you keep your attention on the present, which clears the mind and leads to a relaxed state.

Tai chi is a safe, low-impact option for people of all ages and fitness levels, including older adults and those recovering from injuries.

By concentrating on the rhythm of your movements, you experience many of the same benefits of meditation while working out. Focusing on a single physical task activates calmness and clarity. Some people notice an improvement in their mood immediately after a workout.

Those feelings tend to build up over time. In addition to having the direct effect of reducing your stress levels, regular exercise promotes optimum health in other ways.

Consider taking a brisk walk around the block, going for a swim, or doing a minute smartphone workout in your living room. Just about any exercise will help.

When it comes to muscle-strengthening exercises, consider weightlifting or activities with resistance bands. Even vigorous gardening or choosing to take the stairs rather than the elevator can give you an emotional lift. Be sure to choose an activity you actually enjoy. Try a variety of activities until you find some you enjoy.

Working out with someone else can also add to the stress-busting benefits of exercise. Sharing it with family members or friends can make it feel more like fun and less like work. The American Heart Association AHA recommends at least minutes of moderate aerobic activity every week.

It suggests doing one minute workout session at least 5 days a week. Other research suggests 75 minutes a week of vigorous-intensity exercise is a good equivalent. This works almost as well as doing 30 minutes at once. The AHA also encourages incorporating at least two sessions of muscle-strengthening activities into your weekly routine.

Try to give all your major muscle groups — your arms, shoulders, chest, back, abdomen, legs, abdominals, and other core muscles — a good workout. For example, your doctor might suggest you begin with 20 minutes of aerobic exercise 3 days a week and increase gradually from there.

Begin with easy, fun exercise activities you enjoy. Launching into a very ambitious workout routine from day one could lead to burnout, and you might end up dropping the routine entirely, according to the National Center for Health Research.

Plan your exercises and set aside time for yourself. Scheduling a routine will eliminate feelings of stress that you should be doing something else.

This is time you set aside just for yourself. Invite friends or family to work out with you. For example, you could join an exercise class with a friend. Walking is a great starting point for many people. If you want to do more intense exercise, you can work your way up to it gradually. Here are some sample exercise plans from the Centers for Disease Control and Prevention CDC to get you started.

That may mean reaching out to your existing network. Perhaps confiding in a family member or distant friend can help you become closer and it may give you the social support you need.

You may also need to expand your network. Join an organization, attend a support group, or get professional help if you lack supportive people in your life. Sometimes, the best way to reduce your stress is to cut something out of your life.

Get rid of the things that are adding to your stress so you can experience more peace. Watching the news, being constantly connected to your digital devices, drinking alcohol, and consuming too much caffeine are just a few of the things that may add more stress to your life. Making some changes to your daily habits could be instrumental in helping you feel better.

Finding the best stress relief strategies may take some experimenting. Some strategies may take practice too. But it's important to keep looking for the tools that will help you manage life's inevitable ups and downs in a healthy way. Keeping stress at a manageable level is important for your overall well-being.

Jallo N, Ruiz RJ, Elswick RK, French E. Guided imagery for stress and symptom management in pregnant African American women. Evid Based Complement Alternat Med. Burke A, Lam CN, Stussman B, Yang H. Prevalence and patterns of use of mantra, mindfulness and spiritual meditation among adults in the United States.

BMC Complement Altern Med. Novais PG, Batista Kde M, Grazziano Eda S, Amorim MH. The effects of progressive muscular relaxation as a nursing procedure used for those who suffer from stress due to multiple sclerosis. Rev Lat Am Enfermagem. Russo MA, Santarelli DM, O'rourke D. The physiological effects of slow breathing in the healthy human.

Breathe Sheff. Ma X, Yue ZQ, Gong ZQ, et al. The effect of diaphragmatic breathing on attention, negative affect and stress in healthy adults. Front Psychol. Sharma A, Madaan V, Petty FD. Exercise for mental health.

Prim Care Companion J Clin Psychiatry. Uvnäs-moberg K, Handlin L, Petersson M. Self-soothing behaviors with particular reference to oxytocin release induced by non-noxious sensory stimulation.

Sowndhararajan K, Kim S. Influence of Fragrances on Human Psychophysiological Activity: With Special Reference to Human Electroencephalographic Response. Sci Pharm. Nguyen-rodriguez ST, Unger JB, Spruijt-metz D. Psychological determinants of emotional eating in adolescence.

Eat Disord. Sanford LD, Suchecki D, Meerlo P. Stress, arousal, and sleep. Curr Top Behav Neurosci. Lopresti AL, Smith SJ, Malvi H, Kodgule R.

An investigation into the stress-relieving and pharmacological actions of an ashwagandha Withania somnifera extract: A randomized, double-blind, placebo-controlled study. Medicine Baltimore. Baba Y, Inagaki S, Nakagawa S, Kaneko T, Kobayashi M, Takihara T. Effects of l-theanine on cognitive function in middle-aged and older subjects: A randomized placebo-controlled study.

J Med Food. Young LM, Pipingas A, White DJ, Gauci S, Scholey A. A systematic review and meta-analysis of B vitamin supplementation on depressive symptoms, anxiety, and stress: Effects on healthy and 'at-risk' individuals.

Qian XL, Yarnal CM, Almeida DM. Does leisure time moderate or mediate the effect of daily stress on positive affect? An examination using eight-day diary data. J Leis Res. Francis AL, Beemer RC. How does yoga reduce stress? Embodied cognition and emotion highlight the influence of the musculoskeletal system.

Complement Ther Med. Wunsch K, Wurst R, Von dawans B, Strahler J, Kasten N, Fuchs R. Habitual and acute exercise effects on salivary biomarkers in response to psychosocial stress.

Armstrong K, Dixon S, May S, Patricolo GE. Anxiety reduction in patients undergoing cardiac catheterization following massage and guided imagery. Complementary Therapies in Clinical Practice.

Lee M-K, Lim S, Song J-A, Kim M-E, Hur M-H. The effects of aromatherapy essential oil inhalation on stress, sleep quality and immunity in healthy adults: Randomized controlled trial.

European Journal of Integrative Medicine. Light KC, Grewen KM, Amico JA. More frequent partner hugs and higher oxytocin levels are linked to lower blood pressure and heart rate in premenopausal women.

Biological Psychology. Nakata A, Takahashi M, Irie M, Ray T, Swanson NG. Job Satisfaction, Common Cold, and Sickness Absence among White-collar Employees: A Cross-sectional Survey. Industrial Health , September Wilson C. Neurons linking breathing and stress found. New Scientist.

By Elizabeth Scott, PhD Elizabeth Scott, PhD is an author, workshop leader, educator, and award-winning blogger on stress management, positive psychology, relationships, and emotional wellbeing. Use limited data to select advertising.

Burke A, Lam CN, Stussman B, Yang H. Prevalence and patterns of use of mantra, mindfulness and spiritual meditation among adults in the United States. BMC Complement Altern Med.

Novais PG, Batista Kde M, Grazziano Eda S, Amorim MH. The effects of progressive muscular relaxation as a nursing procedure used for those who suffer from stress due to multiple sclerosis. Rev Lat Am Enfermagem.

Russo MA, Santarelli DM, O'rourke D. The physiological effects of slow breathing in the healthy human. Breathe Sheff. Ma X, Yue ZQ, Gong ZQ, et al. The effect of diaphragmatic breathing on attention, negative affect and stress in healthy adults.

Front Psychol. Sharma A, Madaan V, Petty FD. Exercise for mental health. Prim Care Companion J Clin Psychiatry. Uvnäs-moberg K, Handlin L, Petersson M. Self-soothing behaviors with particular reference to oxytocin release induced by non-noxious sensory stimulation. Sowndhararajan K, Kim S.

Influence of Fragrances on Human Psychophysiological Activity: With Special Reference to Human Electroencephalographic Response. Sci Pharm. Nguyen-rodriguez ST, Unger JB, Spruijt-metz D. Psychological determinants of emotional eating in adolescence. Eat Disord. Sanford LD, Suchecki D, Meerlo P.

Stress, arousal, and sleep. Curr Top Behav Neurosci. Lopresti AL, Smith SJ, Malvi H, Kodgule R. An investigation into the stress-relieving and pharmacological actions of an ashwagandha Withania somnifera extract: A randomized, double-blind, placebo-controlled study.

Medicine Baltimore. Baba Y, Inagaki S, Nakagawa S, Kaneko T, Kobayashi M, Takihara T. Effects of l-theanine on cognitive function in middle-aged and older subjects: A randomized placebo-controlled study. J Med Food. Young LM, Pipingas A, White DJ, Gauci S, Scholey A. A systematic review and meta-analysis of B vitamin supplementation on depressive symptoms, anxiety, and stress: Effects on healthy and 'at-risk' individuals.

Qian XL, Yarnal CM, Almeida DM. Does leisure time moderate or mediate the effect of daily stress on positive affect? An examination using eight-day diary data. J Leis Res. Francis AL, Beemer RC. How does yoga reduce stress? Embodied cognition and emotion highlight the influence of the musculoskeletal system.

Complement Ther Med. Wunsch K, Wurst R, Von dawans B, Strahler J, Kasten N, Fuchs R. Habitual and acute exercise effects on salivary biomarkers in response to psychosocial stress. Armstrong K, Dixon S, May S, Patricolo GE.

Anxiety reduction in patients undergoing cardiac catheterization following massage and guided imagery. Complementary Therapies in Clinical Practice. Lee M-K, Lim S, Song J-A, Kim M-E, Hur M-H. The effects of aromatherapy essential oil inhalation on stress, sleep quality and immunity in healthy adults: Randomized controlled trial.

European Journal of Integrative Medicine. Light KC, Grewen KM, Amico JA. More frequent partner hugs and higher oxytocin levels are linked to lower blood pressure and heart rate in premenopausal women. Biological Psychology. Nakata A, Takahashi M, Irie M, Ray T, Swanson NG. Job Satisfaction, Common Cold, and Sickness Absence among White-collar Employees: A Cross-sectional Survey.

Industrial Health , September Wilson C. Neurons linking breathing and stress found. New Scientist. By Elizabeth Scott, PhD Elizabeth Scott, PhD is an author, workshop leader, educator, and award-winning blogger on stress management, positive psychology, relationships, and emotional wellbeing.

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Overview Signs of Burnout Stress and Weight Gain Stress Reduction Tips Self-Care Practices Mindful Living. By Elizabeth Scott, PhD is an author, workshop leader, educator, and award-winning blogger on stress management, positive psychology, relationships, and emotional wellbeing.