How to relieve stress: what research says works, and what does not

The World Health Organization (WHO) defines stress as a state of worry or mental tension caused by a difficult situation, and describes it as a natural response that prompts us to deal with challenges and threats. A little stress helps us get through daily tasks, but too much can lead to physical and mental health problems (WHO, 2026). The Korean national mental health portal likewise notes that stress itself is not a diagnosis, and that while a moderate amount sharpens focus, severe or chronic stress drains the body’s and mind’s resources (National Mental Health Information Portal, 2020).

Stress from a one-off event such as an exam or an argument usually goes once the situation is resolved, but some stressors repeat over a long time (NIMH). Nerves before and during exams have their own guide: test anxiety. In observational studies, lasting stress was linked to a higher risk of heart disease: people with work stress had about 1.3 times the risk of coronary heart disease (Steptoe & Kivimäki, 2013). That is an association, not proof that stress is the cause.

In Korea’s 2024 Social Survey, among people aged 13 and over, 38.4% said they had felt stress in daily life overall in the past 2 weeks, answering “very much” or “somewhat”. Compared with 2022 (44.9%), that was 6.5 percentage points lower; the rate was higher among women (40.1%) than men (36.7%), and highest among people in their 40s (45.2%). Only 3.6% answered “very much” (Statistics Korea, 2024).

mind.io does not offer a stress test. This guide draws on research and public health sources to cover how to calm down in the moment, the habits that help when you keep them up, what feels like relief but is not, and when to get professional help. If work has worn you out, see also burnout recovery.

Stress shows in the body, the mind and behaviour together. The UK’s National Health Service (NHS) lists physical signs such as headaches or dizziness, muscle tension or pain, stomach problems, and chest pain or a faster heartbeat. Mental signs include difficulty concentrating or making decisions, feeling overwhelmed, constant worry and forgetfulness, and changes in behaviour include irritability, sleeping or eating too much or too little, avoiding certain places or people, and drinking or smoking more (NHS, 2026). WHO adds that stress makes it hard to relax, can bring anxiety and irritability, and can disturb sleep or make us eat less or more than usual (WHO, 2026).

The Korean national mental health portal lists not only signs of anxiety such as restlessness and poor sleep but also lethargy: loss of motivation, fatigue and spending time in a daze. It also counts getting absorbed in stimulating activities such as games or the phone as a sign (National Mental Health Information Portal, 2020). People react in different ways (WHO, 2026). In Korea, long-suppressed anger that shows in the body as chest tightness or a feeling of heat is sometimes called hwabyung. Sudden or spreading chest pain or tightness should not be put down to stress or hwabyung: contact your local emergency services straight away (NHS, 2023). If these signs last for weeks and disrupt daily life, see “When to get professional help” below.

Slow breathing has evidence behind it. In a meta-analysis of 12 randomised controlled trials (785 people), people who did breathing exercises had lower stress than control groups, a small-to-medium effect (effect size 0.35). Most studies, however, had a moderate risk of bias, and the authors warned against hype (Fincham et al., 2023). In a small trial (108 people) comparing 5 minutes a day of breathing exercises with meditation for a month, the breathing groups, especially the one that lengthened the out-breath, improved in mood slightly more than the meditation group, while anxiety fell similarly in both. It was an exploratory study that was not pre-registered, so read it with care (Balban et al., 2023). No particular ratio has been shown to be best, so simply make the out-breath a little longer than the in-breath. Fast, forceful breathing has not been studied enough for safety, so it is not recommended for stress relief (Fincham et al., 2023).

WHO’s self-help guide Doing What Matters in Times of Stress describes “grounding”: when an emotional storm hits, slow your breathing and bring your attention back to the here and now by noticing five things you can see and three or four things you can hear. The guide explains that the aim is not to make difficult thoughts and feelings disappear but to keep you steady until the storm passes (WHO, 2020). It is free in Korean, Japanese and French as well as English.

In a trial that split 60 university students into four groups, those who did 20 minutes of progressive muscle relaxation (tensing and releasing muscle groups in turn) with recorded instructions felt more relaxed on the spot than the control group (Toussaint et al., 2021). Listening to music also lowered physical and psychological markers of stress by a small-to-medium amount in a meta-analysis of 104 randomised controlled trials (de Witte et al., 2020).

When you are angry, calming down works better than letting it out. In a meta-analysis of 154 studies, activities that lower arousal, such as deep breathing, mindfulness and meditation, reduced anger and aggression (effect size 0.63), while activities that raise arousal, such as venting or going for a run, did not calm anger in the moment (Kjærvik & Bushman, 2024). In an earlier experiment, people who hit a punching bag while thinking about the person who had angered them became angrier and more aggressive (Bushman, 2002). This is about cooling anger on the spot; regular exercise helping with stress over weeks is a different matter.

Exercise. An overview that gathered 97 systematic reviews found that physical activity reduced symptoms of depression and anxiety by a medium amount (median effect sizes 0.43 and 0.42), though of the 97 reviews, 77 were rated critically low in quality (B. Singh et al., 2023). A meta-analysis of 25 randomised controlled trials in university students (2,127 people) found that those who exercised also had lower stress scores (effect size 0.45), though results varied widely between studies (Zhao et al., 2026). WHO recommends that adults get 150 to 300 minutes of moderate-intensity or 75 to 150 minutes of vigorous-intensity physical activity a week, adding that some activity is better than none (Bull et al., 2020). The Korean portal suggests about 30 minutes a day, hard enough to sweat a little (National Mental Health Information Portal, 2020). In a survey of 1.2 million people, more exercise was not always better (Chekroud et al., 2018).

Sleep. In a meta-analysis of randomised controlled trials that improved sleep quality, better sleep also reduced stress (effect size 0.42), though only 6 comparisons looked at stress (Scott et al., 2021). Conversely, experiments that cut sleep found more negative mood and much less positive mood (Tomaso et al., 2021). If sleep problems persist, see insomnia: what helps.

Nature and news. Time in nature still lowered stress after correction for publication bias in a meta-analysis, though the studies carried a considerable risk of bias (Sparacio et al., 2023). There are many studies of nature-based activities, but most compare them with doing nothing, so it is hard to say they beat other methods (Saeedy Robat et al., 2026). Start with something easy, such as a walk in a nearby park. WHO notes that following the news for too long on television and social media can increase stress, and advises cutting down if it does (WHO, 2026).

Mindfulness. In a meta-analysis of 136 randomised controlled trials (11,605 people) in non-clinical settings, mindfulness programmes reduced distress compared with doing nothing (effect size 0.45). But there was no evidence that they beat other active approaches, and the certainty of the evidence ranged from moderate to very low (Galante et al., 2021). An analysis of the 8-week mindfulness-based stress reduction (MBSR) programme in healthy adults also found a medium effect across outcomes combined (effect size 0.53; Khoury et al., 2015). With mindfulness apps, stress was lower at the end of the trials (effect size 0.46), but later effects were not shown, there were few studies and their risk of bias was uncertain (Gál et al., 2021). Types of meditation, side effects and how to start are covered in more detail in meditation and mindfulness.

Writing. Expressive writing originally means writing your deepest thoughts and feelings about a stressful event for 15 to 20 minutes a day over 3 to 4 days (Lee et al., 2023). A meta-analysis of 146 studies found that it helped, but only very slightly (Frattaroli, 2006). In 29 Korean studies, the effect size after correcting for publication bias was a small 0.16, and effects were larger when the writing followed a structure or lasted more than 15 minutes (Lee et al., 2023). It is worth trying because it costs little, but keep your expectations modest.

Talking and asking for help. WHO, the NHS and the Korean portal all advise sharing your worries and feelings with people you trust (WHO, 2026; NHS, 2026; National Mental Health Information Portal, 2020). In the 2025 Korea National Health and Nutrition Examination Survey, among adults aged 19 and over, 94.5% said they had someone to lean on or get help from when things were hard (Korea Disease Control and Prevention Agency, 2026). In experiments, however, the effect of emotional support on stress disappeared after correcting for publication bias (Sparacio et al., 2023). Even if talking does not ease stress at once, the NHS points out that most people feel stressed at some point and that support is available (NHS, 2026).

Tackling the causes. The NHS advises not trying to do everything at once but setting small targets you can easily reach, putting your energy into what you can change rather than what you cannot, and planning ahead for stressful days (NHS, 2026). Structured online stress-management programmes, many based on cognitive behavioural therapy, reduced stress (effect size 0.43), and worked better with guidance from a person (0.64) than without (0.33) (Heber et al., 2017). WHO’s free guide teaches skills like these, but programmes built on it have had small or mixed effects (Tol et al., 2020; Riello et al., 2021). For stress that comes from work, see how to adjust working conditions in burnout recovery.

Alcohol and smoking. In a meta-analysis of 229 studies, drinking to cope with stress was among the motives most strongly linked to drinking problems (Bresin & Mekawi, 2021). People who quit smoking had slightly lower stress afterwards (effect size 0.19); the evidence is observational and of low certainty, but it runs against the belief that smoking relieves stress (Taylor et al., 2021). The NHS advises against using alcohol, cigarettes, gambling or drugs to relieve stress (NHS, 2026), and the Korean portal warns against getting through it with stimulating activities such as drinking or gambling (National Mental Health Information Portal, 2020). How alcohol affects sleep is covered in insomnia: what helps.

Eating. In a meta-analysis of 54 studies, people under stress tended to eat more unhealthy food and less healthy food, though the shift was small (Hill et al., 2022). Eating more or less than usual is a common reaction to stress (WHO, 2026), so rather than blaming yourself, try to keep regular mealtimes (National Mental Health Information Portal, 2020).

Cortisol and “adrenal fatigue”. Stress makes the adrenal glands release cortisol, but because cortisol plays many roles in metabolism it is not artificially adjusted to treat stress (National Mental Health Information Portal, 2020). A systematic review concluded there is no evidence that “adrenal fatigue” is a real medical condition (Cadegiani & Kater, 2016). Be wary of supplements advertised as lowering cortisol, or of cortisol tests that claim to diagnose stress.

Beliefs about stress. Not all stress has to go: a little stress helps us get through daily tasks (WHO, 2026). Exercises that help people see stress as a challenge reduced how stressed they felt (with a wide margin of uncertainty), but did not change the body’s stress response (Liu et al., 2019). The popular claim that “only people who believe stress is harmful die early” comes from one observational study. People whose health had already suffered from stress may have been the ones to say so, so it cannot show cause (Keller et al., 2012).

See a professional if you are struggling to cope with stress or the things you have tried on your own are not helping (NHS, 2026). When stress symptoms persist and start to affect daily life, at work or at school, stress may have developed into a mental health condition such as anxiety or depression (WHO, 2026). The Korean portal notes that problems begin when anxiety and tension last for weeks, and advises first checking for other medical problems such as depression, sleep disorders or an underactive thyroid (National Mental Health Information Portal, 2020). If being preoccupied with a stressful event seriously disrupts daily life, it may be adjustment disorder (WHO, 2025).

Signs in the body. Contact your local emergency services at once, rather than putting it down to stress, if chest pain or tightness comes on suddenly and does not go away, if the pain spreads to your arm, neck, jaw or back, or if chest pain comes with sweating, nausea, light-headedness or shortness of breath (NHS, 2023). Palpitations that come with breathlessness can mean an irregular heart rhythm caused by another condition, so get them checked (National Health Information Portal, 2026). If chest pain comes with them, follow the emergency advice above first.

If your mood has sunk and you have lost interest, try the depression check-in (PHQ-9); if worry will not stop, the anxiety check-in (GAD-7); and if you feel worn out, the burnout self-check. Self-checks are not a diagnosis. The guide on burnout versus depression may also help. If you have thoughts of harming yourself, do not carry them alone: call or text 988 now in the US or Canada, call Samaritans on 116 123 in the UK or Ireland, or find a line at findahelpline.com elsewhere.

Q. If I could pick just one way to relieve stress, what should it be? A. There is no single answer. The evidence points to regular exercise, which eased depression and anxiety symptoms and, in studies of students, stress scores (B. Singh et al., 2023; Zhao et al., 2026), and good sleep (Scott et al., 2021) as the foundation, plus one quick calming skill such as slow breathing for tense moments (Fincham et al., 2023).

Q. Is there a score that tells me I am highly stressed? A. The lab behind the widely used Perceived Stress Scale (PSS) states that it is not a diagnostic instrument and has no score cut-offs (Carnegie Mellon University). So readings such as “above a certain score means high stress” have no basis. If your mood or worries concern you, the PHQ-9 or GAD-7 check-ins can help you take stock.

Q. Isn’t one drink fine? A. The habit of drinking to relieve stress is closely linked to drinking problems (Bresin & Mekawi, 2021), and the NHS advises against using alcohol to relieve stress (NHS, 2026).

Q. Is a meditation app enough? A. Stress was lower at the end of app trials, but the effect was small to medium and later effects were not shown (Gál et al., 2021). Online programmes worked better with guidance from a person (Heber et al., 2017). Rather than relying on one app, look after exercise, sleep and your connections with people too.

Q. How stressed are Koreans? A. In the 2024 Social Survey, among people aged 13 and over, 38.4% said they had felt stress in daily life over the past 2 weeks “very much” or “somewhat”, down from 2022 (44.9%) (Statistics Korea, 2024).

Q. It’s so hard I’m having thoughts of harming myself. A. Please do not carry them alone. Reach out to a crisis line right away: call or text 988 in the US and Canada, call Samaritans on 116 123 in the UK and Ireland, or find a line at findahelpline.com elsewhere. If you are in immediate danger, contact your local emergency services.

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