How to reduce stress

9 Science-Backed Ways to Reduce Stress

Gone are the days when mental health was a taboo. With people opening out their journeys of trauma and stress, the world has come under one roof to promote ways to practice steps towards a healthy mind. 

The stressful life today adds to our stress and anxiety levels. Hence, taking good care of our mind and thus boosting our mental health is very important. 

Our experts at Thrive Tips have listed below some scientifically proven methods to melt that stress away!

Take a deep breath 

Since ancient times, breathing exercises, which are an important part of yoga, have had a miraculous effect on human mind. Correct breathing helps you to not only fight your health issues but also makes you focused, increases your mind power and it’s capacity to handle and overcome stressful situations. A simple breathe in and breathe out exercise, practiced daily can improve your mental health. One has to take a deep long breath and exhale out while ensuring that the stomach goes out while inhaling and comes in while exhaling. Also, the duration of exhaling should be longer that inhaling. This regular practice will improve the health of  your lungs. You can also practice yoga techniques for breathing like  Vipassana and Pranayam daily. 


Pranayam is a breathing control exercise that involves closing of one nostril and inhaling from the open one followed by closing the open nostril and then opening the closed one to exhale. This exercise helps to synchronise the functioning of your body and is highly recommended for people suffering from stress, anxiety and mental health disorders. 


It is an ancient mediation technique by Lord Gautam Buddha for completely transforming your mind and the meaning of your life. It involves closing your eyes and focusing on your breathing, abdomen and how you breathe in and breath out. Regular practices as well as a Vipassana course can change the meaning of your life and thus reduce stress and anxiety. It will make you a calm and positive person. 

Sneak in a workout

Workout is another way to melt that stress away. It is a form of physical stress that plays a key role in reducing mental stress. Scientifically speaking exercises play a key role is reducing the levels of stress hormones like adrenaline and cortisol. Also, it boosts the production of endorphins, which is our body’s natural pain killer as well as mood elevator. Besides, workouts make you loose weight, shape your body and thus increase the confidence level. 

Watch what you put into your body

Food, we consume depends on our stress levels too. People under stress eat a lot. Also, stress and anxiety make people consume sugar and fat based products more. This might further have an effect on our weight. Too much sugar can also cause diabetes. Hence, one has to keep  h check their food habits while under stress. You can also consult a health practitioner to recommend a diet plan for you to opt food to eat when under stress.

Talk it out with someone 

Talking out the reason for your stress and anxiety will give you a sense of relaxation as you will empty your heart. Also, your friend can turn out to be a motivator for you and can give you advice to deal with it. Ensure that you share your issues with a trustworthy person.

Get out into the nature 

Our body craves for a change and a short sabbatical will be the best way to give it a de-stress detox. Also, travelling to a different place, a short holiday etc., elevates your mood levels and gives you a sense of happiness. You get a chance to meet new people, relax into nature etc., which you cannot do when at work.

Hug it out 

We humans are social beings who need someone to lean our shoulder on to melt our worries. Hence, when you hug your dear ones while in stress, your stress melts. Scientifically speaking, this happens because of the increase in the levels of the cuddle hormone in our body aka oxytocin. The hormone reduces levels of the stress hormone norepinephrine as  as lowers blood pressure. Hence, when  someone dear is in stress, just hug them and make them feel the warmth!

Practice gratitude 

Gratitude is an emotion that is an indicator of ones resilience i.e. ability to bounce back from stressful situations. Helping people who helped you and showing generosity towards them makes you a positive person. It also reduces your anger levels and thus helps in the reduction of stress. 

Get some rest

Rest is very important for the well being of our body as lack of one can make you anxious and stressed. Our body needs some time to rekindle, rejuvenate to get back to work again. Hence, scientifically it is recommended to sleep for eight hours for a sound physical and mental health. 

Help others

Like explained above, gratitude helps in making you a less anxious person. And when you help someone undergoing stress or any issue, it will also boost your confidence and make you a more happier person seeing somebody else benefiting from you. Hence, do help support someone in need, maybe that will be motivate you to better your situation.

Drawing for relaxation

Study Says Making Art Reduces Stress, Even If You Kind Of Suck At It. Researchers found that 45 minutes of creative activity significantly lessens stress in the body. … More specifically, Girija Kaimal, assistant professor of creative arts therapies at Drexel University, says so

So, these were the scientifically approved ways to melt that stress away. Do practice  daily and promote good mental health. 


Hi there, I am Surya, I am a Digital marketer and an IT Engineer, I spend most of my time on internet, here I help people to get successful in their online journey.

1 thought on “9 Science-Backed Ways to Reduce Stress”

  1. Pingback: List of Cool, Funny and Easy Things to Draw for Beginners or Everyone | Thrive Tips

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