Doctor with a patient suffering stress

How to reduce stress and tension in 5 simple steps

How to reduce stress and tension

Stress is a household name; everyone thinks about how to reduce stress and tension in all facets of life. These days, even kids complain of stress, and why won’t they when they’re experts at lengthy screen times and draining adults? That makes one thing clear; stress is not age-specific, it can hit the young and old, male and female alike.

What then is stress? You may ask

Stress can be said to be any form of change that causes physical, emotional, or psychological pressure. It is the body’s response to whatever requires attention or action. Stress can occur when a person is caught up in a situation that feels overwhelming; it is a normal reaction that everyone experiences. Don’t be surprised to hear that the human body is designed to experience stress and react to it. Whenever a person experiences changes (stressors) or runs into a challenge, their body quickly produces mental as well as physical responses. Those responses are what we call stress, simply put.  

  • Stress isn’t all bad. It can be beneficial to your health. Stress increases alertness, which in turn boosts job performance. Stress aids our memory; it lets us recall the unavoidable consequences of our actions and helps us avoid treading that path again. If, say, you touch a hot kettle while cooking, the stress response helps us remember the unpleasant experience to avoid a recap.
  • Stress increases motivation. That race-against-the-clock feeling that overwhelms you when trying to beat deadlines can provide the burst of focus that you need. Experiencing stress also helps to build up resilience. 

How to reduce stress and tension is a hot topic because everyone wants to stay productive. Before we talk about that, let’s find out why anyone should care about their stress level. 

How to reduce stress and tension – Why You Should Care?

For something that so greatly affects human life, you should care. Just like the positive sides, stress has negative sides too. Stress greatly impacts various aspects of life; it can affect our energy level, work performance, moods, and even relationships. Little amounts of stress are just fine. It is them that motivate you to write an exam, avoid unpleasant situations, or give a speech but when stress builds up and becomes too much, it can greatly affect every aspect of life.

So, it is important that one takes great care to not let stress and tension take over.

In this article, we will discuss how to reduce stress and tension in 5 simple steps.

How to reduce stress and tension in 5 Ways

People manage stress and reduce the stress of day-to-day activities in many different ways. There are so many opinions on how to reduce stress and tension. In this article, we’ll be discussing the top 5.


Exercise on how to reduce stress and tension

We’ve all heard that exercise helps to keep a person physically fit, but did you also know it can reduce your stress level?

Exercising regularly is one of the most effective ways to relax your body and mind. Exercise also improves your mood. 

Moderately intense exercise like brisk walks, swimming laps, jogging, walking, stair climbing, dancing, bicycling, yoga, and gardening are all excellent choices for reducing stress.

When next you think of how to reduce stress and tension, think of exercise.


Meditation on how to reduce stress and tension

Meditation doesn’t only take away the stress, it comes along with inner peace! Something we all crave for.

One of the good things about meditation is that it is a simple and inexpensive technique that can be practised by anyone. It requires no special tool or equipment and it can be practised just about anywhere.

When you meditate, you go from activity to absolute silence. You let yourself travel through the noisy thoughts fighting for space in your mind to a state of restful alertness. In it, your mind is awake and alert yet you’re in a state of deep rest. As the body goes through this restful alertness, it undergoes healing effects. Meditation also promotes restful sleep. This stress management technique is highly rated when we talk about how to reduce stress and tension because it doesn’t only bring calm but ushers in sleep. 

Take Time Out

Lady taking time out to reduce stress and tension

Always take the time to recharge. While working, always take time out to just unwind. When you do that, you’ll come back ready to do your best.

Taking time out can have both physical and psychological health benefits. So, if it’s been a while since you went on a vacation or you’re currently looking to go on a vacation, please do. It’s a very tactical strategy on how to reduce stress and tension.

Maintain Good Nutrition

Good nutrition as how to reduce stress and tension

Generally, eating a well-balanced diet makes you feel better. In addition, it helps to control moods. Eating unbalanced meals can put you in a bad mood and increase your stress levels. Meals should contain vegetables, whole grains, fruits, and proteins. Having balanced meals is key to managing the physiological changes our bodies experience as a result of stress. It can also counter the effects of stress by strengthening the immune system and stabilizing blood pressure.


Breathing as how to reduce stress and tension

Take the time to notice the way you breathe when you feel relaxed, like when you’ve just woken up from a peaceful sleep or before you fall asleep. Participating in breathing exercises helps you relax. This happens because it tricks your body into feeling the way it does when you’re relaxed.

Breathing deeply comes in handy when you want to lower stress in the body. When you take a deep breath, a message is sent to the brain to calm down and relax. The brain, in turn, sends this message to the body. Taking deep breaths reduces high blood pressure, decreases an increased heart rate, and causes the body to relax. When we talk about how to reduce stress and tension, the importance of deep breathing cannot be overemphasized.

Why You Should Decrease Stress

Stress is not all bad, we know that already, but long-term stress can cause health issues. Stress experienced over a long period tends to cause lasting or permanent damage to the body and mind. It can lead to fatigue, distraction, and irritation. It could lead to even more serious issues like depression, high blood sugar levels, the risk of cardiovascular diseases, high blood pressure, and heartburn.

Stress could also lead to harmful behavioural patterns like drinking, overeating, and smoking.

Choosing to relieve internal tension can reduce stress levels, which will benefit your health in the long run. Understanding how to reduce stress and tension and choosing a pattern that works for you is very important.

When to get help

When to see a doctor during stress and tension

Stress can be overwhelming, and usually, when it’s time to see a doctor, you don’t need to be told, but we’ll talk about some signs that scream, “it’s time to see a doctor!” just to leave every stone turned.

You should see a doctor when:

  • Stress is causing a significant decline in school or work. 
  • You find it difficult to carry on with day-to-day activities.
  • You begin to develop sleeping, or eating disorders or both. 
  • You become withdrawn.
  • You start abusing drugs or alcohol
  • You are engaging in harmful behavioural patterns.

These symptoms clearly state that your stress is taking a great toll on you. And you shouldn’t hesitate to seek out professional help.


We all suffer from stress; it is quite normal, but one has to pay keen attention to know when stress has gone from the burst of adrenaline that gets you pumped and ready to take action to something that will cause damage if not managed. 

We have discussed how to reduce stress and tension in this article, you can try them all out and figure out which works best for you. So, when next you need an escape route from good ol’ stress, don’t forget to practice the techniques discussed in this article to get you rejuvenated and ready to kickstart your day or simply pick up from where you stopped.

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