15 Effective and Enjoyable Stress Release Activities (Backed by Science) - Calmer you (2025)

Stress has become a part of modern life, but it doesn’t have to control us. During Stress Awareness Month or any time of the year, exploring natural stress relief through various activities and environments that promote mental well-being can offer much-needed calm in our busy lives. While activities to reduce stress like yoga and meditation are well-known, there are many lesser-known stress relief ideas that can work wonders.

Let’s dive into unique and science-backed stress reduction strategies.

1. Understanding Stress: A Psychological Definition

Stress is a multifaceted phenomenon that affects both our minds and bodies. Psychologically, stress can be divided into mental and physical stress. Mental stress involves feelings of anxiety, worry, or fear triggered by perceived threats or challenges. On the other hand, physical stress manifests through a series of bodily responses, including the release of stress hormones like cortisol and adrenaline, which prepare the body for a “fight or flight” response.

Understanding the psychological definition of stress is crucial for developing effective stress management techniques. By recognizing the signs of both mental and physical stress, we can take proactive steps to manage stress more effectively and improve our overall well-being.

1. Forest Bathing (Shinrin-Yoku)

Spending time in nature, especially forests, is a powerful stress release activity. Originating in Japan, Shinrin-Yoku involves immersing yourself in a forest environment and mindfully experiencing its sights, sounds, and smells. Studies show that forest bathing lowers cortisol levels, reduces blood pressure, and improves mood. One study published in Environmental Health and Preventive Medicine found significant reductions in stress hormones in participants who practiced forest bathing.

How to Try It: Visit a local park or wooded area and walk slowly. Focus on your senses—feel the texture of tree bark, listen to birds, and smell the fresh air.

2. Adult Colouring Books

Engaging in structured colouring is one of the easiest stress relievers for adults. It taps into a meditative state by focusing the mind on repetitive motions and intricate designs, which can reduce anxiety and stress.

Why It Works: A study in Art Therapy showed that colouring mandalas significantly reduces stress levels by quieting the brain and promoting mindfulness.

How to Try It: Choose a detailed colouring book and use your favourite colours. Dedicate 20–30 minutes to this stress relief activity.

3. Progressive Muscle Relaxation (PMR)

This technique involves tensing and releasing muscle groups to create deep relaxation. PMR is an evidence-based stress reduction strategy that reduces physical tension caused by stress.

Why It Works: According to a study in the Journal of Clinical Psychology, PMR reduces cortisol levels and improves overall mental well-being.

How to Try It: Start with your toes, tensing the muscles for five seconds, then releasing. Move upwards through your body to your head.

4. Laughter Yoga

Laughter Yoga combines deep breathing exercises with intentional laughter. It may sound silly, but it’s a surprisingly effective stress relief idea.

Why It Works: Laughing releases endorphins, lowers stress hormones like cortisol, and increases oxygen intake, which improves mood. A study in The International Journal of Yoga highlighted its ability to reduce stress and enhance life satisfaction.

How to Try It: Join a Laughter Yoga class or find videos online to practise at home.

5. Cold Water Therapy

Cold water exposure—like cold showers or plunging into a cold bath—triggers the release of endorphins and activates the parasympathetic nervous system, which calms the body.

Why It Works: A study in Medical Hypotheses found that cold water immersion increases dopamine levels by 250%, which boosts mood and reduces stress.

How to Try It: End your shower with 30 seconds of cold water or try dipping your hands and face into a bowl of icy water.

6. Sound Baths

Sound baths use instruments like crystal bowls, gongs, and chimes to create soothing vibrations. The frequencies help you enter a meditative state and promote relaxation.

Why It Works: Research published in Evidence-Based Complementary and Alternative Medicine showed that sound baths reduce anxiety and tension by calming the nervous system.

How to Try It: Attend a local sound bath session or listen to sound healing tracks online with headphones.

7. Scent-Based Stress Relief with Aromatherapy

Certain essential oils, like lavender and bergamot, are proven to reduce stress and anxiety. Inhaling these scents activates the limbic system, which regulates emotions.

Why It Works: A study in the Journal of Alternative and Complementary Medicine found that lavender aromatherapy significantly decreases cortisol levels.

How to Try It: Use a diffuser with your favourite essential oil or apply diluted oils to pulse points.

8. Pet Therapy

Interacting with pets is a powerful way to reduce stress. Simply stroking a dog or cat can lower cortisol levels and increase oxytocin, the “bonding hormone.”

Why It Works: A study in Frontiers in Psychology found that just 10 minutes of petting a dog significantly reduces stress.

How to Try It: Spend quality time with your pet or volunteer at a local animal shelter.

9. Dance Your Stress Away

Dancing, whether structured or freestyle, is a fantastic way to relieve stress. It combines physical movement with emotional expression, releasing pent-up tension.

Why It Works: A study in The Arts in Psychotherapy found that dancing reduces cortisol and increases feelings of connection and joy.

How to Try It: Put on your favourite music and dance around your living room for 15–20 minutes.

10. Journaling for Emotional Release

Writing down your thoughts can provide clarity and help you process emotions. It’s a simple yet effective activity for stress reduction.

Why It Works: A study in Psychological Science found that expressive writing reduces emotional distress and boosts resilience.

How to Try It: Spend 10 minutes each evening writing about your day, worries, or things you’re grateful for.

11. Weighted Blankets for Deep Pressure Therapy

Using a weighted blanket mimics the feeling of being hugged, which can calm the nervous system.

Why It Works: A study in Occupational Therapy in Mental Health found that weighted blankets reduce anxiety and promote relaxation by activating the parasympathetic nervous system.

How to Try It: Use a blanket that’s about 10% of your body weight for the best effect.

12. Knit or Crochet Your Worries Away

Crafting activities like knitting or crocheting require focus and repetitive motions, which can have a calming effect.

Why It Works: Research from the British Journal of Occupational Therapy shows that knitting reduces stress and improves mental well-being by promoting mindfulness.

How to Try It: Start with a simple project like a scarf and enjoy the meditative process.

13. Digital Detox Walks

Unplugging from devices and going for a walk is a double win for stress relief. Walking releases endorphins, while the absence of screens reduces overstimulation.

Why It Works: A study in Health Promotion Perspectives found that 30 minutes of walking in a green environment significantly reduces stress.

How to Try It: Leave your phone at home or on airplane mode and take a leisurely walk outside.

14. Guided Imagery

Guided imagery involves visualising calming scenarios, like walking on a beach or sitting by a fireplace, to reduce stress.

Why It Works: A study in The Journal of Clinical Psychology found that guided imagery reduces physiological stress markers, including heart rate and blood pressure.

How to Try It: Use apps or YouTube videos for guided imagery sessions.

15. Meditation for Mental Health

Meditation is a powerful tool for reducing stress and anxiety levels, promoting overall mental health. Regular meditation practice helps calm the mind and body, leading to a significant reduction in stress levels. Studies have shown that meditation can lower stress and anxiety levels, reduce muscle tension, and even lower blood pressure.

Why It Works: Meditation encourages mindfulness and deep breathing, which activates the parasympathetic nervous system, helping to reduce stress hormones and promote relaxation. A study in JAMA Internal Medicine found that mindfulness meditation can improve anxiety, depression, and pain.

How to Try It: Find a quiet space, sit comfortably, and focus on your breath. Start with just a few minutes each day and gradually increase the duration. There are many guided meditation apps and videos available to help you get started.

16. Nutrition and Stress Relief

A diet for stress relief is simply a health diet. Consuming a balanced diet rich in nutrients can help reduce stress, while a poor diet can exacerbate it. Certain foods, such as avocados, chia seeds, and dark chocolate, are known to help reduce stress levels due to their beneficial nutrients.

Why It Works: Nutrient-rich foods support brain function and help regulate stress hormones. For instance, avocados are high in B vitamins, which are essential for healthy nerve and brain cells. A study in Nutrients found that a diet high in fruits, vegetables, and whole grains is associated with lower stress levels.

How to Try It: Incorporate stress-relieving foods into your diet and avoid high-sugar foods, soda, and simple carbs. Focus on eating a variety of fruits, vegetables, lean proteins, and whole grains to support both mental and physical health.

17. Connect with Others to Reduce Stress

Connecting with others is a fundamental way to reduce stress and anxiety levels. Social support from friends and family can provide emotional comfort and practical assistance, helping individuals cope with stress more effectively. Spending time with loved ones, joining social groups, or volunteering can significantly reduce stress levels.

Why It Works: Social interactions release oxytocin, the “bonding hormone,” which helps lower stress and anxiety levels. A study in Psychosomatic Medicine found that social support can buffer the effects of stress and improve overall mental health.

How to Try It: Make time for regular social interactions, whether it’s a phone call with a friend, a family dinner, or participating in community activities. Volunteering can also provide a sense of purpose and connection, further reducing stress and improving mental health.

18. Box Breathing for Instant Calm

Box breathing, a simple deep-breathing technique, helps regulate your nervous system by activating the parasympathetic response.

Why It Works: A study in Frontiers in Psychology found that controlled breathing reduces stress and enhances focus.

How to Try It: Inhale for 4 seconds, hold your breath for 4 seconds, exhale for 4 seconds, and hold again for 4 seconds. Repeat for 5 minutes.

Why Stress Awareness Matters

Whether it’s Stress Awareness Month or just a regular Tuesday, it’s essential to understand how stress impacts our health. Chronic stress can lead to burnout, anxiety, and physical health issues like heart disease. By incorporating these stress relief ideas, you can take proactive steps toward a healthier, calmer life.

What stress reduction strategies will you try first? Let us know in the comments!physical health issues like heart disease. By incorporating these stress relief ideas, you can take proactive steps toward a healthier, calmer life.

What stress reduction strategies will you try first? Let us know in the comments!