21 Simple Ways to Reduce Stress and Anxiety

Taking time out of your day to breathe and reduce stress is so important.

Stress and anxiety are common feelings for a lot of people in the UK, in fact, 1 in 6 people report experiencing a common mental health problem like anxiety. Taking preventative measures and adding small habits into your everyday life can help reduce stress and anxiety leading to bigger mental health issues. So, in this article, we’re going to list 21 things you can do to reduce feelings of stress and anxiety. 💛

1. Exercise

Exercising regularly lowers your stress hormones and leads to better quality sleep, which is vital for a healthy mind. It releases endorphins making you feel happy, they’re happy hormones. 😁These hormones also act as natural painkillers!

2. Brain dump

The art of writing every thought down that’s racing around your brain is one of the best ways to calm your stress levels. It gets everything out of your head and onto some paper, meaning you actually have time to properly think. 🙇‍

3. Stretching

Stress likes to build tension in our muscles, stretching these out can be great for physical and mental stiffness. Lengthening your muscles to relieve this tension will leave you feeling much more relaxed. 🙆‍

4. Avoid procrastination

Procrastination is your future self’s worst enemy. Find a way that makes you commit to the tasks at hand, minimise distractions 📱, rephrase your thoughts towards the task 💭 and you can even promise yourself a reward. 🎁

5. Journal

Like brain dumping, journaling will help you analyse your thoughts and allow you to assess why you’re feeling that way. 📒 It’s usually the first step to changing your thought process as well.

6. Meditation

The classic stress buster. 🧘‍♂️ Meditation is a great way to change your current state. It shifts the way you think and feel towards things with the simple act of sitting with your thoughts.

7. Reduce your caffeine intake

Caffeine is an extra stimulant that’s mostly unnecessary and can cause a spike in anxiety. Maybe reach for a herbal tea or ice-cold glass of water instead. ☕️

8. Breathing exercises

Deep breathing can lead to deep relaxation, they can be as short or long as you like and will leave you feeling a bit more peaceful. 🌬️

9. Hug a loved one

Physical touch is known to do a lot to relieve stress. Hugging someone that is close to you can be super beneficial; one of the simplest forms of stress relief. 🤗

10. Spend some time with friends and family

Spending time with those who bring joy to your life and make you feel comfortable is a great way to leave yourself feeling recharged. 👭

11. Learn to say no

If you’re constantly saying yes to plans that cause you stress and anxiety, learning to say no and prioritising your own needs before others can bring a lot of peace. Free up that calendar! 📆

12. Take a cold shower

Like working out, cold showers increase endorphins and decrease cortisol, a stress-inducing hormone. 🚿

13. Spend time with your pet

Spending time with our fluffy friends is an instant mood booster. The time spent with them can invoke feelings of purpose and happiness. 🐶

14. Get out in nature

Getting out for a walk in nature is a simple but effective way to rejuvenate your mind and body. 🚶‍

15. Get creative

Getting your creative juices flowing might be something you left in your childhood years. There are no boundaries when it comes to creativity so let your mind run free! 🎨

16. Don’t be too hard on yourself

Trying to keep things in perspective is hard but it’s one of the best ways you can manage stressful and anxious thoughts. It’s vital to change your perspective to get out of your current state of stress and anxiety. 💡

17. Fact check your thoughts

Assessing your thoughts and asking yourself if they’re true or not is a great way to see if it’s worth worrying about. 💭

18. Ask for a second opinion

Saying your thoughts out loud may help you rationalise them and speaking to others might make you realise how common your thoughts are as well! You don’t have to feel alone. 📣

19. Reassess your to-do lists

You might be asking a bit too much of yourself, make sure your to-do lists are short, simple and achievable. 📃

20. Prioritise time for yourself

Spending time by yourself is vital to recharge your social batteries 🔋, it also gives you time to practice self-care in peace.

21. Learn your triggers and act accordingly

Learning what triggers stress and anxiety for you will allow you to recognise and adapt. You can figure out how to avoid your triggers and find less stress-inducing ways around them. 🤔


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FF Bequest Limited, trading as Bequest, is authorised and regulated by the Financial Conduct Authority with firm reference number 923791. You can check our authorisation on the FCA Financial Services Register by visiting the following website: register.fca.org.uk . We are registered in England and Wales, Registered office address: Founders Factory, Northcliffe House, London, United Kingdom, W8 5EH. Company Number 12367897.

Regulated by the Information Commissioner's Office (ICO) [ZA662891]. "Bequest" is trademark protected by FF Bequest Limited (UK00003452648). FF Bequest Limited is registered in England and Wales, No 12367897.

0203 916 5433

FF Bequest Limited, trading as Bequest, is authorised and regulated by the Financial Conduct Authority with firm reference number 923791. You can check our authorisation on the FCA Financial Services Register by visiting the following website: register.fca.org.uk . We are registered in England and Wales, Registered office address: Founders Factory, Northcliffe House, London, United Kingdom, W8 5EH. Company Number 12367897.

Regulated by the Information Commissioner's Office (ICO) [ZA662891]. "Bequest" is trademark protected by FF Bequest Limited (UK00003452648). FF Bequest Limited is registered in England and Wales, No 12367897.

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