Stress is hard on your body and your mind. If you want to dig into more information about some of the ways stress impacts your wellbeing, check out our post last week on the subject. Warning: you might be stressed by the end.

But we’re back this week with ways to relieve that stress. We think it’s important to highlight the seriousness of stress, but we don’t want to just leave it there. We’ve rounded up top tips from experts to help you bust stress and feel your best. Here are five easy-to-implement ways to combat stress.

#1: Make two lists

Feeling so overwhelmed you don’t even know what to do next? Sit down with a piece of paper in front of you. Set a timer for 10 minutes. Then, write down every single thing that’s stressing you out.

It can help to section off part of the paper for a to-do list. If you’re stressed about your grandma’s health, write that on the paper. But then, add “call grandma” to your to-do list. Knowing you’re acting on the things that are stressing you out can help you get quick relief.

Once your timer goes off, take a few deep breaths. Check in with how you feel. Odds are, you feel more relaxed just knowing that all of the thoughts floating around in your head are now captured on paper.

Now, set a new timer for five minutes and flip the sheet of paper over. Spend that time writing down things you feel grateful for. Practicing gratitude is one of the best, most effective ways to combat stress.

#2: Get moving

Physical activity triggers processes in your body that directly help to fight stress. For starters, it causes your brain to produce more endorphins, the neurotransmitters that make you feel good.

Try it. You might be shocked how much a simple 15-minute walk around the block can shift your outlook.

Regular physical activity can help to relieve chronic stress. Try to make getting moving a part of your daily routine. Again, this can be as simple as walking. If you can, try to take your walk somewhere in or near nature, since exposure to natural environments can help alleviate stress, too.

#3: Hold space for your relaxation

In a go-go-go world, it can be hard to find time to slow down. But it’s really important that you do. Remember all those negative effects of stress we talked about last week?

Make it a point to carve out regular time for yourself. You can use this time for whatever you want, whether it’s a long bubble bath or working on a hobby. If you’re not sure how to use your you-time, we have some calming breathing exercises you can try.

It can be helpful to turn off or put away your phone when you’re making it a point to relax. Let yourself truly disconnect so you can destress and recharge.

#4: Cut caffeine

We hate to say it. Our team loves a good cup of coffee!

But too much caffeine jacks up your body’s creation of cortisol and epinephrine (aka adrenaline), two hormones linked to your body’s stress response.

Really, the key is to be mindful about your caffeine intake. You might feel fine after one cup of coffee. But if that 2 pm pick-me-up is leaving you with jitters, consider swapping it for decaf/herbal tea.

#5: Spend time with loved ones

This is tough advice in the time of social distancing, but studies show that time with loved ones makes a huge difference in your mental wellness and stress levels. Find ways to get time with the people you care most about, whether that’s through a distanced walk on the beach or a Zoom call.

You can turn to your furry friends here, too. Spending time with pets is one of the best ways to combat stress.

Just talking with someone about your stress can help you find near-immediate relief. If you need a listening ear, we’re here. Our team at the Ventura Counseling & Wellness Center is offering telehealth therapy right now. To learn more or to get started, contact us.

Want to learn even more ways to combat stress? Here are some articles worth checking out:

• 16 Simple Ways to Relieve Stress and Anxiety (Healthline)
• Stress: 10 Ways to Ease Stress (Cleveland Clinic)
• Effective Stress Relievers for Your Life (Verywell Mind)