I have a friend, a Cambridge graduate, who was working in Singapore for many years. He found his work so stressful that he has stomach ulcer. He cannot eat anything. Whatever he eats, he vomits it out. As a result, his health keep getting worse.

To help him, I did some research to share with you.  

Stress and anxiety are common experiences for many people. In fact, millions of adults   say they feel stress or anxiety daily. Many people deal with stress every day. Work, family issues, health concerns, and financial obligations are parts of everyday life that commonly contribute to heightened stress levels.

What is more, factors such as genetics, level of social support, coping style, and personality type influence a person’s vulnerability to stress, meaning that some people are more likely to become stressed than others. Minimizing the chronic stress of daily life as much as possible is important for overall health. That’s because chronic stress harms health and increases your risk of health conditions such as heart disease, anxiety disorders and depression.

Important to understand that stress isn’t the same as mental health disorders such as anxiety and depression, which require treatment from medical professionals. Although the tips below may relieve many types of stress, they may not help people with mental disorder.

The bottom line

Although stress is an unavoidable part of life, being chronically stressed takes a toll on your physical and mental health.

Fortunately, several evidence-based strategies can help you reduce stress and improve your overall psychological well-being.

Exercise, mindfulness, spending time with a pet, minimizing screen time, and getting outside more often are all effective methods.

If you are interested, you can read the details below:

1. Get more physical activity 

Regular exercise may help reduce stress and improve symptoms related to common mental health conditions such as anxiety and depression.

If you’re currently inactive, start with gentle activities such as walking or biking. Choosing an activity that you enjoy may help increase your chances of sticking to it in the long term.

2. Follow a healthy diet 

Following a nutrient-dense diet and limiting ultra-processed foods may provide your body with the nutrients it needs for optimal health and decrease your risk of deficiencies in nutrients that help regulate stress.

Minimizing your intake of highly processed foods and beverages and eating more whole foods such as vegetables, fruits, beans, fish, nuts, and seeds can help ensure that your body is properly nourished. In turn, this may improve your resilience to stress.

3. Minimize phone use and screen time  

Minimizing screen time may help reduce stress and improve sleep in both children and adults.

Smartphones, computers, and tablets are an unavoidable part of everyday life for many people. While these devices are often necessary, using them too often may increase stress levels. A number of studies have linked excessive smartphone use and “iPhone addiction” with increased levels of stress and mental health disorders.

Spending too much time in front of screens in general is associated with lower psychological well-being and increased stress levels in both adults and kids. Furthermore, screen time may negatively affect sleep, which may also lead to increased stress levels.

4. Consider supplements

Certain supplements may reduce stress levels, including magnesium, L-theanine, rhodiola, and B vitamins.

Several vitamins and minerals play an important role in your body’s stress response and mood regulation. As such, a deficiency in one or more nutrients may affect your mental health and ability to cope with stress.

Plus, some studies show that certain dietary supplements may help reduce stress and improve mood.

However, dietary supplements may not be appropriate or safe for everyone. Consult a healthcare professional if you’re interested in using supplements to help relieve stress.

5. Practice self-care

Self-care is an important part of managing stress. A few simple strategies you may want to try are yoga, lighting candles, taking baths, and reading a good book. Setting aside time to practice self-care may help reduce your stress levels. I consider walking is most effective and beneficial.

6. Reduce your caffeine intake

Although many studies show that coffee is healthy in moderation, large amounts of caffeine may increase stress and anxiety, although people’s sensitivity to caffeine varies greatly. Caffeine is a chemical found in coffee, tea, chocolate, and energy drinks that stimulates your central nervous system. Consuming too much may worsen and increase feelings of anxiety.

Water is the safest and heathiest drink.

7. Spend time with friends and family

Having strong social ties may help you get through stressful times and is important for overall mental well-being. Social support from friends and family may help you get through stressful times and cope with stress.

Having a social support system is important for your overall mental health. If you’re feeling alone and don’t have friends or family to depend on, social support groups may help. Consider joining a club or sports team or volunteering for a cause that’s important to you.

8. Create boundaries and learn to say no

It’s important to create healthy boundaries in your life by declining to take on more than you can handle. Saying “no” is one way to control your stressors. Not all stressors are within your control, but some are. Putting too much on your plate may increase your stress load and limit the amount of time you can spend on self-care.

Taking control over your personal life may help reduce stress and protect your mental health.

One way to do this may be to say “no” more often. This is especially true if you find yourself taking on more than you can handle, because juggling many responsibilities may leave you feeling overwhelmed.

Being selective about what you take on — and saying “no” to things that will unnecessarily add to your load — can reduce your stress levels.

Plus, creating boundaries — especially with people who add to your stress levels — is a healthy way to protect your well-being. This can be as simple as asking a friend or family member not to stop by unannounced or canceling standing plans with a friend who tends to create drama.

9. Learn to avoid procrastination

Yoga is widely used for stress reduction. It may help lower stress hormone levels and blood pressure. If you find yourself regularly procrastinating, staying on top of your to-do list may help ward off related stress. Another way to take control of your stress is to stay on top of your priorities and avoid procrastinating.

Procrastination may harm your productivity and leave you scrambling to catch up. This can cause stress, which negatively affects your health and sleep quality.

A study in 140 medical students in China linked procrastination to increase stress levels. The study also associated procrastination and delayed stress reactions with more negative parenting styles, including punishment and rejection.

If you find yourself procrastinating regularly, it may be helpful to get in the habit of making a to-do list organized by priority. Give yourself realistic deadlines and work your way down the list.

Work on the things that need to get done today and give yourself chunks of uninterrupted time. Switching between tasks or multitasking can be stressful in itself.

10. Take a yoga class

Yoga has become a popular method of stress relief and exercise among all age groups.

While yoga styles differ, most share a common goal — to join your body and mind by increasing body and breathe awareness.

Several studies show that yoga helps reduce stress and symptoms of anxiety and depression. Plus, it can promote psychological well-being.

These benefits seem to be related to its effect on your nervous system and stress response.

Yoga may help lower cortisol levels, blood pressure, and heart rate while increasing levels of gamma aminobutyric acid, a neurotransmitter that’s low in people with mood disorders.

11. Practice mindfulness

Mindfulness practices such as meditation and MBCT may help reduce stress levels and improve mood. Mindfulness describes practices that anchor you to the present moment.

Stress reduction techniques that utilize mindfulness include meditation and mindfulness-based cognitive therapy (MBCT), a type of cognitive behavioral therapy.

Meditating on a consistent basis, even for short periods, may help boost your mood and decrease symptoms of stress and anxiety.If you’d like to try out meditation, countless books, apps, and websites can teach you the basics. There may also be therapists in your area who specialize in MBCT.

12. Cuddle

Positive touch from cuddling, hugging, kissing, and sex may help lower stress by releasing oxytocin and lowering blood pressure. Human touch may have a calming effect and help you better cope with stress.

For example, studies show that positive physical contact and sex may help relieve stress and loneliness.

These types of contact may help release oxytocin and lower cortisol. In turn, these effects help lower blood pressure and heart rate. Both high blood pressure and increased heart rate are physical symptoms of stress.

Interestingly, humans aren’t the only animals that cuddle for stress relief. Dogs are the men’s best friends.

13. Spend time in nature

Spending more time outside — whether at your local park or atop a mountain — may help reduce levels of stress and boost your mood. Spending more time outside may help reduce stress.

Studies show that spending time in green spaces such as parks and forests and being immersed in nature are healthy ways to manage stress.

A review of 14 studies found that spending as little as 10 minutes in a natural setting may help improve psychological and physiological markers of mental well-being, including perceived stress and happiness, in college-aged people.

Hiking and camping are great options, but some people don’t enjoy — or have access to — these activities. Even if you live in an urban area, you can seek out green spaces such as local parks, arboretums, and botanical gardens.

14. Practice deep breathing

Deep breathing activates your body’s relaxation response, thereby counteracting some of the physical sensations of stress. Mental stress activates your sympathetic nervous system, sending your body into fight-or-flight mode.

During this reaction, stress hormones trigger physical symptoms such as a faster heartbeat, quicker breathing, and constricted blood vessels.

Deep breathing exercises may help activate your parasympathetic nervous system, which controls the relaxation response.

Deep breathing exercises include diaphragmatic breathing, abdominal breathing, belly breathing, and paced respiration.

The goal of deep breathing is to focus your awareness on your breath, making it slower and deeper. When you breathe in deeply through your nose, your lungs fully expand and your belly rises. This helps slow your heart rate, allowing you to feel at peace.

15. Spend time with your pet

Spending time with your pet is a relaxing, enjoyable way to reduce stress. Having a pet may help reduce stress and improve your mood.

When you cuddle or touch your pet, your body releases oxytocin — a hormone that’s linked to positive mood.

Plus, studies show that pet owners — especially those who have dogs — tend to have greater life satisfaction, better self-esteem, reduced levels of loneliness and anxiety, and more positive moods. Dogs are the men’s best friends.

Having a pet may also help relieve stress by giving you purpose, keeping you active, and providing companionship.