Key takeaways
- Physical activity, good sleep and social connection are the foundation.
- Relaxation practice and cognitive-behavioral skills have trial evidence for anxiety and depression.
- If stress is overwhelming or lasts for weeks, see a clinician. Self-care is a complement, not a substitute.
Start with the basics
- Move. The World Health Organization recommends adults do at least 150 to 300 minutes of moderate activity a week.[1] (source 1)
- Protect sleep. A regular schedule and a cool, dark room help. Persistent insomnia is treatable, see our insomnia guide.
- Stay connected. Talking with friends or family and asking for practical help reduces the load.
- Reduce overload. Prioritise, say no where you can and take real breaks.
Relaxation and mindfulness
Meditation programs have moderate evidence of reducing anxiety and depression.[2] (source 2) Start with a 10-minute daily practice and use mini relaxations in the day.
Change how you respond
Cognitive-behavioral therapy teaches people to notice automatic negative thoughts and test them. Reviews of many trials find it effective for anxiety and depression, and it is a mainstay of mind-body programs.[3] (source 3)
When to get help
See a clinician if stress has lasted for weeks, you are not coping with work or relationships, or you are relying on alcohol or other substances. If you are in crisis or thinking of harming yourself, contact local emergency services or, in the United States, call or text 988.
Common questions
How long until stress techniques work?
Some, such as slow breathing, bring relief within minutes. Habits such as exercise and relaxation practice usually need weeks of regular use.
Which technique should I try first?
Pick the one you are most likely to keep doing. A 10-minute walk or a 10-minute relaxation practice is a good start.
Sources
- Bull FC, Al-Ansari SS, Biddle S, et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. Br J Sports Med. 2020;54(24):1451–1462. doi:10.1136/bjsports-2020-102955
- Goyal M, Singh S, Sibinga EMS, et al. Meditation programs for psychological stress and well-being: a systematic review and meta-analysis. JAMA Intern Med. 2014;174(3):357–368. doi:10.1001/jamainternmed.2013.13018
- Hofmann SG, Asnaani A, Vonk IJJ, Sawyer AT, Fang A. The efficacy of cognitive behavioral therapy: a review of meta-analyses. Cognit Ther Res. 2012;36(5):427–440. doi:10.1007/s10608-012-9476-1