14 Ways to Relieve Stress and Anxiety

Your heart races. Thoughts dart in every direction. Sleep becomes something you recall, not something you actually experience.

These aren’t mere irritations—they’re your body signalling that stress and anxiety have appeared uninvited. However, what most people overlook is that you needn’t resign yourself to this as your new normal. The evidence-based strategies below offer genuine routes to calm, with research showing quantifiable improvements in cortisol levels, well-being, and everyday function (Mayo Clinic).

Recent UK surveys show stress levels continue to rise, with 91% of adults reporting high or extreme stress over the past year, and workplace stress responsible for over 17 million working days lost annually. Young adults report the highest pressure, often related to cost of living and job demands. The Health and Safety Executive reports that work-related stress, depression, and anxiety now account for half of all work-related illnesses in Britain.

Causes of Stress and Anxiety

Stress triggers a cascade of biological responses designed to protect you. When your brain detects a threat, the hypothalamus activates the hypothalamic–pituitary–adrenal (HPA) axis, saturating your system with cortisol—the body’s primary stress hormone (StatPearls). This system evolved to protect you from immediate danger. The issue? It can’t differentiate between a charging predator and an overflowing inbox.

Chronic activation of this stress response disrupts nearly every bodily system (Mayo Clinic). Your HPA axis remains constantly activated. Cortisol levels stay raised. Over time, this dysregulation is linked to anxiety disorders, depression, digestive problems, muscle tension, cardiovascular illnesses, and sleep disturbances.

High anxiety correlates with abnormal cortisol responses (Rupa Health). Some people with anxiety disorders have exaggerated cortisol spikes, while others display subdued responses, revealing stress system dysregulation.

Numerous triggers fuel these responses: financial strain (78% of UK workers worry about rising costs), relationship conflicts, work demands, health worries, and major life transitions all activate your stress pathways. Notably, financial stress is an increasing public health issue, with over half of adults earning less than £25,000 reporting daily worries.healthshield​

Recent neuroscience shows that chronic stress can rewire parts of the brain related to emotional regulation, affecting long-term mood and behaviour.

How to Reduce Stress and Anxiety

1. Exercise

Physical movement is amongst the most effective interventions for anxiety relief. The research is clear—those who exercise regularly are 17% less likely to experience depression and have 26% reduced odds of developing anxiety compared to inactive individuals (NIH).

Exercise modulates several biological systems linked to mental health. Regular activity influences the HPA axis, boosts brain-derived neurotrophic factor (BDNF), and reduces systemic inflammation—all mechanisms implicated in anxiety and depression.

To reduce stress with movement, aim for 60–75 minutes per session, three to four times weekly (Frontiers in Public Health). The beauty of exercise lies in its accessibility. Walking, running, swimming, cycling, or dancing all provide benefits—no costly equipment or gym membership required.

Joining group activities like British rambling clubs or park runs can boost motivation and offer additional social support.

2. Listen to Relaxing Music

Sound interventions, particularly self-selected relaxing music, consistently show potential to decrease both physiological and psychological stress markers (NIH). This isn’t just subjective comfort—music therapy induces measurable changes in heart rate variability, blood pressure, cortisol levels, and self-reported anxiety.

Relaxing music acts through various pathways. It modulates neural activity involved in emotional regulation, as brain imaging demonstrates. For maximum benefit, choose music you personally find calming—self-selected tracks have stronger effects than those chosen by researchers.

Apps like Headspace, Calm, and NHS Talking Therapies feature curated relaxation playlists for stress reduction, widely used in the UK.

3. Deep Breathing

Controlled breathing is one of the simplest anxiety relief tools at your disposal. It’s free and always available, with mounting scientific support for its effectiveness (NIH).

Effective breathing interventions foster greater parasympathetic tone, counterbalancing the high sympathetic activity inherent in stress and anxiety. Try the 4–7–8 technique: inhale through your nose for 4 counts, hold for 7, then exhale through your mouth for 8. Repeat for five to ten minutes daily as a way to calm anxiety via intentional breathing.

Mindful breathing is featured in British NHS self-help CBT programmes and increasingly found in apps like SilverCloud.

4. Reduce Your Caffeine Intake

Morning coffee may fuel more than just productivity. Caffeine activates the HPA axis and can exacerbate anxiety symptoms—especially when consumed during peak natural cortisol hours (UMK Journal).

Studies show caffeine spikes cortisol and, over time, may weaken immune responses. For anxiety relief, try reducing your intake gradually rather than abruptly, to sidestep withdrawal effects.

British breakfast traditions may encourage swapping your second coffee for herbal teas such as chamomile or peppermint.

5. Take Notes

Writing is a safe container for intense thoughts and emotions. This isn’t literary journalling—it’s affect labelling, known to lessen emotional intensity in a personal space (The Supportive Care).

Journalling helps to process emotions, regulate stress hormones, and enhance mental well-being. Britons increasingly use gratitude journals or digital apps such as Moodpath.

6. Drink Calming Teas

Herbal tea provides ritual and biochemical support for anxiety relief. Evidence from controlled clinical trials confirms measurable benefits (Tandfonline).

Chamomile significantly eases insomnia symptoms and reduces daytime dysfunction and salivary cortisol. Lavender’s anti-depressant and calming qualities stem from influences on neurotransmitter channels, particularly by antagonising N-methyl-D-aspartate receptors and blocking serotonin transporters.

Traditional British teas, even decaffeinated varieties, can be comforting. Rooibos, mint, and lemon balm are other popular options.

7. Chew Gum

Simply moving your jaw in a rhythmic motion can ease stress and anxiety. Research finds chewing gum lowers negative mood and cortisol during acute psychological stress (NIH).

Studies using the Trier Social Stress Task found gum reduced self-rated anxiety, with strongest effects after baseline sessions.

8. Consider Supplements

Some supplements show promise in anxiety management, though individual responses vary significantly—consult your GP before starting any supplements (NIH ODS).

Ashwagandha (Withania somnifera) has demonstrated strong effects across multiple studies, potentially lowering stress, anxiety, and cortisol levels. British diets may also be at risk for magnesium and B-vitamin deficiencies, which can affect stress tolerance; rapid depletion is common in periods of psychological strain.wecovr​

9. Learn to Avoid Procrastination

Procrastination and anxiety reinforce each other in a vicious cycle (Frontiers in Psychology).

Research shows unsatisfied psychological needs heighten anxiety, which can facilitate academic procrastination—a short-term fix that worsens long-term outcomes.

Digital CBT solutions such as SilverCloud and NHS Talking Therapies offer self-paced modules to build better habits and reduce avoidance.

10. Take a Yoga Class

Yoga combines postures, controlled breathing, and mindfulness for a multimodal approach, counteracting stress through biological and psychological routes (NIH).

A thorough 10-week yoga programme led to significant improvements among medical students. In London and other UK cities, yoga studios and community centres offer beginner-friendly classes designed specifically for stress relief.

11. Practise Mindfulness

Mindfulness—being fully present and non-judgemental—has evolved from Buddhist philosophy into a well-researched therapeutic practice effective for anxiety and depression (UAEMex Repository).

Recent randomised trials have looked at digital mindfulness interventions and their effect on perceived stress and anxiety. NHS resources such as “Every Mind Matters” provide free guides and videos.

12. Physical Affection

Touch is a core human need, with marked effects on stress and anxiety reduction—not just emotional comfort, but actual physiological change (Nature).

Simple acts—hugging, holding hands, massage, or self-touch—can all trigger positive effects. Organisations such as Mind recommend open conversations about the importance of healthy contact.

13. Spend Time With Your Pet

Animal-Assisted Therapy and informal interactions with pets have strong evidence for anxiety and stress relief through multiple pathways (NIH).

Dog-assisted interventions reduce anxiety and stress in diverse groups, likely involving oxytocin-based mechanisms.

Britain is a nation of pet lovers—pets offer unique companionship and emotional support, which is reflected in rising pet ownership statistics.

14. Spend Time With Friends and Family

Social support is a powerful buffer against stress and anxiety, with demonstrated effects on physical, psychological, and behavioural well-being (Frontiers in Psychology).

Statistical analyses show social support significantly predicts less anxiety, with family support as the leading factor.

In Britain, traditional activities like volunteering, joining social clubs, or attending community events enhance social connection – a proven protector against the negative effects of stress.

Comparison Table: Stress Relief Methods Overview

Method	Time Required	Evidence Strength	Primary Benefits	Best For
Exercise	60–75 min, 3–4x/week	Very Strong	Reduces depression (17%), anxiety (26%)	Sustained mood improvement
Relaxing Music	20–30 min daily	Strong	Lowers blood pressure, reduces cortisol	Quick stress relief
Deep Breathing	5–10 min, 2–3x daily	Strong	Activates parasympathetic system	Immediate anxiety reduction
Reduce Caffeine	Ongoing	Moderate–Strong	Decreases cortisol, improves sleep	Sensitive to stimulants
Journalling	15–20 min, 3x/week	Moderate–Strong	37% anxiety reduction in 12 weeks	Processing emotions
Calming Teas	10–15 min daily	Moderate	Reduces cortisol, improves sleep	Evening relaxation
Chewing Gum	As needed	Moderate	Reduces cortisol, improves alertness	Acute stress situations
Supplements	Daily	Moderate–Strong	500–600mg Ashwagandha reduces anxiety	Persistent symptoms
Avoid Procrastination	Ongoing practice	Moderate	Breaks anxiety–avoidance cycle	Task-related stress
Yoga	60 min, 2–3x/week	Strong	Reduces stress, anxiety, depression	Mind–body connection
Mindfulness	10–20 min daily	Very Strong	Moderate impact on anxiety	General stress management
Physical Affection	Daily	Strong	Reduces cortisol, increases oxytocin	Interpersonal stress
Pets	15+ min daily	Moderate–Strong	Reduces anxiety, increases positive affect	Pet access
Social Support	Regular contact	Very Strong	Protective factor against stress	All individuals

Combining several methods tends to have the greatest effect. The secret is not perfection, but consistently using approaches that suit your lifestyle and preferences.

FAQ

How Do I Know If I Have Anxiety or Just Temporary Stress?

To discern between temporary stress and an anxiety disorder, examine the duration, severity, and impact of symptoms (NCBI Bookshelf).

Temporary stress tends to resolve once the situation changes. Anxiety disorders endure for six months or more and involve excessive worry that’s difficult to control.

Physical symptoms of anxiety include increased heart rate, palpitations, shortness of breath, fast breathing, chest pain or pressure, a choking sensation, dizziness, sweating, hot flushes or chills, nausea, diarrhoea, trembling, tingling in arms and legs, weakness, muscle tension and dry mouth.

Psychological symptoms involve fear of losing control, fear of injury or death, disturbing thoughts or memories, feeling detached, poor concentration, confusion, narrowing of attention, poor memory, difficulty speaking, restlessness, a sense of impending doom, sleep troubles, and avoidance behaviours.

If these symptoms disrupt daily life, relationships, work, or well-being, seek professional help.

NHS Talking Therapies can help you self-assess and access appropriate treatment; most services now offer both face-to-face and digital options.

Can Chronic Stress Cause Serious Physical Problems?

Yes—chronic stress exposes you to substantial risks of serious health conditions due to continuous activation of the body’s stress-response system (NIH).

Persistent stress keeps the fight-or-flight mechanism in overdrive. Extended exposure to cortisol and stress hormones can disrupt almost every bodily process.

Psychological stress links to greater cardiovascular risk. Recent research shows stress can impact heart function at a molecular level. Chronic financial stress increases risk through effects on body composition, lifestyle, immunity, and metabolism.

The latest Britain At Work Report found that more than half of workers surveyed experienced reduced work performance due to financial stress, with direct impacts on productivity and job satisfaction.

What Foods Help Reduce Anxiety Naturally?

Some foods support brain function and may help alleviate anxiety (Frontiers in Nutrition):

• Fatty fish like salmon and sardines provide omega-3s for brain health.
• Probiotic foods boost mental health by improving gut flora.
• Vitamin C-rich foods such as oranges, strawberries, peppers, broccoli, and kiwis.
• Leafy greens contain folate, aiding dopamine production for feelings of calm.
• Dark chocolate, almonds, blueberries, and eggs have links to anxiety reduction.

British nutritionists highlight that half of adults show some degree of nutrient deficiency, mainly in B vitamins and magnesium, which help regulate mood and stress responses. Chronic stress can deplete these nutrients rapidly, especially in periods of economic uncertainty and poor dietary habits.

Prioritise balanced, low glycaemic meals and regular snacks—slow-release carbohydrates, lean proteins, and plenty of fruits and vegetables can help support brain health in stressful times.

Can Sleeping Too Little Increase Stress Levels?

Absolutely—there’s a two-way relationship between lack of sleep and stress, each increasing the other (NIH).

Sleep deprivation activates the HPA axis and elevates cortisol. This leads to greater mortality and morbidity, mainly through elevated cortisol, an overactive sympathetic nervous system, and chronic inflammation. Emotional instability and high cortisol are strongly tied to lack of sleep.

Imbalanced blood sugar caused by poor nutrition or disrupted sleep is directly linked to higher stress hormone release—so burning the midnight oil is rarely helpful.

Does Contact With Nature Really Calm the Mind?

Yes—being in natural environments, especially through forest bathing (Shinrin-yoku), brings real psychological and physical benefits (Liebert).

Forest bathing is shown to reduce symptoms of anxiety, depression, anger, and fatigue, while boosting general well-being.

British studies show walking in parks or green spaces, gardening, and spending time outdoors improve mood and lower stress levels, recommended by the NHS as an easy, accessible way to enhance mental health.

When Should You Seek Professional Help for Anxiety?

Whether to seek help is personal, but there are obvious signs your anxiety might need clinical assessment (Tandem Psychology).

If anxiety hampers daily life, relationships, or work, consult a mental health specialist. Persistent worries, physical symptoms like rapid heartbeat, or avoidance behaviours all suggest that therapy could be beneficial.

Psychotherapy and medication are the two main treatments for anxiety disorders—often together. Cognitive Behavioural Therapy (CBT) is especially effective, equipping you with practical skills and confidence to gradually resume everyday activities.

In Britain, 47% of therapy users prefer CBT, and NHS digital CBT platforms like SilverCloud are widely accessible and recommended by professionals.

How This Article Was Researched

This guide was curated and adapted by the Suplint research team, drawing upon data from trusted health authorities and peer-reviewed studies. Our experts carefully reviewed contemporary research and guidance from leading organisations, ensuring every recommendation is science-backed and relevant to British readers. All referenced sources are authoritative, reflecting the latest insights on stress, anxiety, and mental health, published between 2020 and 2025. Please note, the content serves informational purposes only and is not a substitute for professional medical advice. Always consult a qualified healthcare provider before altering your lifestyle, diet, or supplement routine.

References

1. Mayo Clinic: https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037
2. StatPearls (NIH): https://www.ncbi.nlm.nih.gov/books/NBK541120/
3. Rupa Health: https://www.rupahealth.com/post/cortisol-and-anxiety
4. Frontiers in Public Health: https://www.frontiersin.org/journals/public-health/articles/10.3389/fpubh.2025.1555029/full
5. UK Health and Safety Executive (HSE) Statistics 2025: https://work.life/blog/workplace-stress-uk-2025-statistics-solutions/
6. Mental Health UK: https://mentalhealth-uk.org/blog/burnout-report-2025-reveals-generational-divide-in-levels-of-stress-and-work-absence/
7. NHS Talking Therapies: https://www.england.nhs.uk/mental-health/adults/nhs-talking-therapies/
8. British Academy of Sound Therapy: https://www.britishacademyofsoundtherapy.com
9. Frontiers in Psychology: https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2025.1576619/full
10. Every Mind Matters (NHS): https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/self-help-cbt-techniques/
11. British Wheel of Yoga: https://www.bwy.org.uk/
12. Nature (2024): https://www.nature.com/articles/s41562-024-01841-8