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Reduce stress and boost mood -

It offers resources and support for people who feel:. Anxiety and Depression, Household Pulse Survey, Visit the Suicide and Crisis Lifeline for more information at lifeline. Skip directly to site content Skip directly to search.

Español Other Languages. Reduce Stress in 10 Minutes and Improve Your Well-Being. Minus Related Pages. More Dealing with Stress. Quick Activities to Improve Your Emotional Well-Being. Be active —Take a dance break! Lift weights. Do push-ups or sit-ups. Or kick around a soccer ball for a few minutes.

Close your eyes , take deep breaths, stretch, or meditate. Write three things you are grateful for. Check in with yourself —take time to ask yourself how you are feeling.

Think of someone who makes you laugh or the last time you laughed so hard you cried. Find an inspiring song or quote and write it down or screenshot it so you have it nearby. Connect with Others to Reduce Stress Having meaningful relationships can create a sense of belonging.

Here are some ways to reduce stress by connecting with others: Reach out to your community, family members, or friends. Make time for cultural, spiritual, or religious activities.

Volunteer with organizations that interest you. Giving back to others can help you too. Get outside with others, connect with nature, and explore green spaces. Take Care of Your Body Staying physically healthy can improve you emotional well-being. Here are some suggestions to better improve your health: Get vaccinated for the flu each year.

Stay up to date on your COVID vaccines and boosters. Find a COVID vaccine location near you on Vaccines. gov Keep up with regular health appointments. Eat healthy. Have fruits and vegetables, lean protein, whole grains, and low- or no-fat dairy. Limit foods with unhealthy fats, salt, and added sugars.

See Healthy Eating Tips. Get enough sleep. Go to bed and wake up at the same time each day to help you sleep better. Your heart rate speeds up, and you breathe faster as you prepare to fight or run to safety.

But when stress lasts a long time, it may also harm your health. Your body is constantly acting as if it were in immediate danger. Inflammation is associated with many diseases, including heart disease, cancer, arthritis, and some mental health conditions.

Stress may also affect your metabolism—the chemical changes in the body that release energy and produce the substances you need to grow, move, and stay healthy.

Stress can also cause changes in mood and increase irritability with those around us. Trouble sleeping can be one. Some people get headaches or stomachaches. Stress can also cause changes in appetite that lead you to gain or lose weight.

Once you know you need to reduce stress, there are practical steps you can try. Getting regular exercise can be helpful. Doing an activity you enjoy can also help with stress. This can be anything—from dancing to making art or getting out into nature or having fun with friends.

Making sure to get enough sleep is important, too. Staying socially connected is important, too. Close personal relationships are key to reducing stress. Eating regular, well-balanced meals and avoiding alcohol and other drugs also help reduce stress. Using mindfulness helps some people cope with stress.

It teaches you to focus on being present in the moment. One study showed that people spent nearly half of their waking life not paying attention to what they were doing, says Dr.

Richard Davidson of the University of Wisconsin-Madison, an expert on mindfulness. For those starting to practice mindfulness: One size is not likely to fit all. Davidson recommends starting modestly with three to five minutes, a few times a day.

There are many mindfulness apps available that teach different techniques. Jack Feldman of UCLA, an expert on the neuroscience of breathing. His research has identified the brain circuits responsible for breathing and sighing.

Breathing techniques can be used to help people who are depressed or anxious. Controlled breathing may disrupt the brain circuits involved in depression, he explains.

There are many different breathing techniques you can try. Practicing a few minutes a day can help you get started. Sit or lie down in a comfortable position. Place one hand on your upper chest and the other on your belly. Take a slow, deep breath in through your nose, taking air into your lower belly.

Anx is sress of the best strategies for combating stress, and it can also improve other aspects of your health. Reducee stress bokst time can increase your risk Ahd several chronic Carbohydrate and heart health, including heart disease, bpost, Reduce stress and boost mood obesity. In contrast, exercising regularly can help reduce your stress levels, improve your health, and reduce the risk of chronic diseases. According to researchas little as 20 to 30 minutes of cardio can help you feel less stressed. Both of these changes have a direct effect on your brain. This is the sense of well-being and euphoria that many people experience after exercise. Physical activity can also help take your mind off your worries.