Prolonged stress is a modern day phenomenon that has been affecting all of us in one way or the other. We all have our own ways to beat stress, but what if we could share some time-tested and easy to implement tips in this article for all of us?

Some of the tips in this article will help you to calm down after a stressful day, while others will help you prepare yourself from being stressed out by your work or other stressful events in your life.   The best thing is, they are all free and you can do them all in the comfort of your own home.

10+ free and simple ways to beat stress in the comfort of your own home

There are many ways that you can work to beat stress at home. These 10+ ways can make your life easier and your stress levels go down.

Many people don't realise the toll that stress takes on their lives until they start feeling it in their body. Stress is a normal part of life for everyone, but it can become unhealthy when the stress becomes unmanageable and starts to affect our physical health.

When we experience stress, our body releases adrenalin and cortisol. These hormones trigger a fight or flight response, which can cause high blood pressure, heart disease, headaches and more.  

Other symptoms can be insomnia, difficulty focusing and concentrating, increased hunger, or reduced appetite.  You may also become more irritable and have less patience than usual, snapping and becoming angrier than usual at things that may previously not have bothered you so much.

Stress may also cause your heart to race, make you more compulsive, cause anxiety and more.  Basically, prolonged stress is not good for you mentally, physically or emotionally, so it's a good idea to learn ways to reduce stress and cope when you are under a lot of stress.

Beating stress doesn't have to involve expensive techniques or the need to travel anywhere. However, there are also lots of simple ideas that you can do for free at home that are self-caring, de-stressing and relaxing.  Finding ways to de-stress yourself and soothe yourself to prevent stress from taking over your life is a vital skill to learn.  Find what works for you and practice it regularly to keep stress at bay.

Here are more than 10 of the best ways to beat stress at home: 

 1) Stretch 

Yoga is not just a physical activity. It can also help you manage stress levels and improve your overall health through various techniques.

Yoga reduces stress levels by focusing on breathing, which allows you to enter into a relaxed state of mind. It’s important to learn how to control the breath because it will enable you to stay focused on the present moment and keep anxiety at bay.

Yoga has been proven to lower cortisol and reduce the risk of getting heart diseases. It has also been known to relieve insomnia and mood swings. Furthermore, it can help improve your immune system function, increase lung capacity, and lower blood pressure.

 2) Take a cold shower 

A cold shower can reduce your body’s stress levels.

A recent study has found that taking a cold shower for just five minutes, a couple of times a week, can reduce the levels of stress hormones in your body. The study found that people who take cold showers have lower levels of cortisol, which is the hormone that increases blood pressure and heart rate, than those who take warm or hot showers.

The takeaway is clear - you should never skip the cold water!

According to Healthline:  'Another way cold showers may work is by increasing endorphins, or the feel-good hormones in your brain. Endorphins can ease symptoms of depression and anxiety. Cold water may also decrease cortisol, a stress-inducing hormone.'

 3) Listen to calming music 

Music can reduce stress in many ways. It can help us to forget the problems that we have or just to relax by listening to it. Moreover, music also helps us to feel better and be more productive during work. In addition, it’s a perfect solution for those who have trouble sleeping as well as those who want to wake up feeling refreshed.

Different music genres have different effects on our mood and emotions. For example, classical music is a good choice for those who were grieving because it has a calming effect on people. On the other hand, rock is a better choice for those who are stressed out because of its energetic sound which makes you feel more active and lively.

Listening to music can reduce stress by up to 65%, which is a much higher rate than any other type of activity.  In a study, the track called Weightless made people drowsy and reduced anxiety levels by 65%.

Here’s the track so you can listen to it yourself to calm down and de-stress:

Just don’t listen to this track when driving!  ‘Weightless was so effective, many women became drowsy," revealed Dr. Lewis-Hodgson. "I would advise against driving while listening to the song because it could be dangerous.” - DJ Mag

Music has the power to significantly reduce an individual's heart rate, blood pressure, and levels of cortisol in the body. These are all indicators that show how stressed someone is.

The right music can energize you or calm you down, and it can even help with feelings of loneliness and social isolation.

 4) Play classic online games 

Playing games often, and within reason, has a therapeutic effect on players. This is especially true for classic online games, which are now making a comeback to the internet.  It has been proved that playing classic games like Tetris and Snake can help reduce stress.

How? Researchers found that these games can help the player to feel more relaxed and they are likely to experience less anger, anxiety, and impatience. This is mainly because these games make players focus on the game's objective instead of their own thoughts.

The rise of these games is attributed to many reasons. For one, these retro-style games are designed in such a way that they are easy to play even for people who have never played video games before. The other reason is that these classic online games offer players the chance to experience the nostalgic feeling of playing video game all over again - something that many people can’t get from modern day gaming consoles because they have grown too accustomed to the new features and functionality offered by them.

Classic online games are not just for fun. They are also designed to relieve stress.  Ultimately, these games are easy to play for any skill level, aren’t complicated and can give your mind a break from fast paced modern life and the stresses that come with it.  

Best of all, these games don’t have to cost a penny.  One of my favourite classic games to play is Solitaire at https://www.solitaire.org/.  You can play for free on the homepage, or click around the website to find even more classic free games to enjoy.  

When you’re ready for a new challenge then check out their other classic card games or Cookie Monster which is basically Pacman but the ghosts turn into cookies you can eat!

If you need to stop thinking about something that is stressing you out, then playing classic online games is the perfect solution to distract your mind and thoughts.

 5) Take deep breaths 

Deep breathing techniques are one of the most effective ways to reduce stress for long-term relief. They are easy to do and they require no equipment or expensive materials.

You know how it feels when you're in a stressful situation and your heart is beating fast and your breathing is shallow.  Breathing is a self-regulated behaviour that can be used to calm down in moments of stress.

When we breathe deeply, the body's natural relaxation response can be triggered.  Taking deep breaths can reduce stress and in some cases make you feel better. This is because when we take in oxygen, the brain gets more oxygen and it also releases hormones.

In order to prepare for this, the anticipation of deep breaths should be done before stressful situations arise. This way, when the body needs to reduce stress levels it will already know what to do.

You can also practice deep breathing as a mindfulness technique in combination with other methods on this list.  For example, when listening to calming music you can take deep relaxing breaths at the same time, or when in a soothing bath.

 

 6) Write in a journal   

Journaling has many benefits and can be a beautiful way to relieve stress.   It has been used as a tool for reducing stress for many decades. It is a very therapeutic way of venting emotions and has been proven to have positive effects on your mental health.

Journaling can be done in any format that you prefer - with or without words, with or without drawings, etc. The important thing is that you are writing down your thoughts and feelings, no matter how jumbled they may be. Journaling helps us learn more about ourselves and come to terms with our emotions.

It provides an outlet for our thoughts and feelings, lets us share emotional struggles with somebody, and can be a form of self-care.  You may not always be honest when speaking in person to others about your stresses, struggles and even thoughts, but keeping a private journal for yourself allows you to speak freely, be open and accept who you are.  being truthful to yourself can help you find solutions to your problems and overcome the stresses in your life.

VeryWellMind expand on this: ‘Journaling allows people to clarify their thoughts and feelings, thereby gaining valuable self-knowledge. It’s also a good problem-solving tool; oftentimes, one can hash out a problem and come up with solutions more easily on paper.

Journaling about traumatic events helps one process them by fully exploring and releasing the emotions involved, and by engaging both hemispheres of the brain in the process, allowing the experience to become fully integrated within one’s mind.‘

 7) Take a hot bath 

The process of bathing is a natural way of reducing stress. It allows you to relax and have some time for yourself, so that you can forget about the pressures of the world.

The warm water will help the muscles relax, while taking a bath provides a sense of calm and reduces muscle tension.  It can be a great way to unwind and clear your head. Decreasing your stress levels in this kind a natural way is good for both your mental and physical health.

It’s also very easy on your wallet too! It helps you to relax your mind and body, and be in your own thoughts and even sleep better.

This technique is very simple and quick because it doesn’t require much effort from you after a long day at work or school. It can be done in just 10 minutes. Fill up your bathtub with water that is about it!

 8)  Read a book

Reading can be a great way to deal with stress. This is because we can find time to immerse ourselves in the story completely and escape the real world. It helps us forget about everything else and focus on what we're reading, making it much easier to relax.

Reading also stimulates your brain's synapses, which can help you sleep better at night.

Reading is proven to improve the mood, reduce stress and help people sleep better, according to various studies. It can also increase empathy and understanding of other cultures and characters by exposing readers to new perspectives.

It's always good to take a break from the busyness of daily life and read, even if only for a few minutes.

 9)  Talk to a friend

Talking to a friend can be a great stress reliever. It allows you to vent, share experiences, and say things that you wouldn't normally say in public.  

Being able to talk your stress away is a great option when you've had a stressful day and want to relax. This is because you can do it right in the comfort of your own home and in whatever clothing you want.

There are many ways to relieve stress, but talking to a friend is one of the best. Friends are always there for you with an ear to listen, a shoulder to cry on, and a good friend is someone who understands you.

 10)  Get a good night's sleep

It's a well-known fact that a good night’s sleep is essential for our health and well-being.

Most of us know that sleep deprivation can reduce our productivity, but it can also increase stress levels, which in turn can lead to more sleep problems.

Scientific research has shown that poor-quality sleep is associated with increased levels of the stress hormone cortisol (a hormone released by the body in response to physical or psychological stress) and decreased levels of growth hormone (which helps to build muscle tissue and boost immune system function).

'A good night's sleep makes you able to tackle the day's stress more easily. When you're tired, you're less patient and more easily agitated, which can increase stress. Most adults need 7 to 9 hours of sleep each night.' - WebMD

 11)  Go outside

It's no secret that spending time outdoors in the fresh air, in nature, can make us feel happier and less stressed.  If you have an outside space at home then utilise it.  Spend time in natural light as much as possible.

If you don't have a garden or balcony, then go for a walk around the block or to your nearest green space to stop being cooped up in the home.

Being outdoors can make people less stressed. Our minds are constantly working, so it is nice to take a break and let our minds rest. Being outdoors can be calming and it is a way of getting away from our daily lives.

Try these simple techniques to reduce the stress in your life 

There are many ways to work on your stress levels. Whether it's through meditation, working on your breathing, taking a long warm bath or listening to calming music, there are so many ways to relieve the stress in your life.  The best thing is there are plenty of simple stress-relieving methods you can try at home yourself for free.  Bringing some of these self-care habits into your daily routine will help you reduce your stress levels in no time.

If you are suffering with prolonged stress and cannot resolve it yourself, speak to a professional who will be able to offer the support you need.