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  • Writer's pictureSamantha Praus, MSE, LPCC

Tips to Bust Your Stress

Updated: Jan 30, 2022


Exercise improves your mood.

It is most effective if it is done regularly.

Any exercise is better than none.

Set attainable exercise goals.

Relax Your Muscles

  • Stretch

  • Take a hot bath or shower

  • Get a massage

  • Get a good night’s sleep

Eat Well and Drink Water

Eating a well-balanced diet can help control your moods.

  • Eat vegetables, fruits, whole grains and lean protein.

  • Do not skips meals. Skipping meals can increase your stress.

  • Drink plenty of water to stay hydrated and energized.

Slow Down

  • Set your watch 5 to 10 minutes early to avoid stress and get somewhere early.

  • Break big jobs into smaller jobs. Just do a few things at a time.

  • Use a planner to stay on task and map out your week.

Make Time for Hobbies

  • Reading

  • Knitting

  • Art Projects

  • Golf

  • Watch a Movie

  • Puzzles

  • Playing Cards or a Board Game

Take a Break

  • Meditate

  • Listen to Music

  • Drink a Cup of Tea

  • Yoga

  • Spend time in nature

  • Draw or Color

Deep Breathing

  1. Sit in a comfortable position with your hands in your lap and your feet on the floor. Or you can lie down.

  2. Close your eyes

  3. Imagine yourself in a relaxing place. It can be on the beach, in a beautiful field of grass, or anywhere that gives you a peaceful feeling.

  4. Slowly take deep breaths in and out.

  5. Do this for 5 to 10 minutes at a time.

Scan Your Body

  1. Lie on your back, or sit with your feet on the floor.

  2. Start at your toes and work your way up to your scalp, noticing how your body feels.

  3. Stop at each area of your body and check in with yourself. Ask yourself how you are feeling and take note of any sensations or tension your are feeling in each area of your body.


  1. Place a warm heat wrap around your neck and shoulders for 10 minutes.

  2. Close your eyes and relax your face, neck, upper chest, and back muscles.

  3. Remove the wrap, and use a tennis ball or foam roller to massage away tension.

  4. Place the ball between your back and the wall.

  5. Lean into the ball, and hold gentle pressure for up to 15 seconds.

  6. Then move the ball to another spot, and apply pressure.

  7. Continue to repeat until you have massaged away pressure in several areas of your back.

Talk About Your Problem

Talking about things can help lower your stress.

Practicing these tips daily can reduce your stress and improve your overall well-being. Find someone who can hold you accountable in engaging in these tips daily. Or better yet, find someone who will do these with you.

Take care of yourself because you're worth it!

- Samantha

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