Top 8 Effective Stress-Relief Methods Used by Psychologists

Psychologist Martin Seligman recommends a simple and widely used technique to clear your mind. Clap your hands and shout: 'Stop! I'll think about this later!' Alternatively, wear a bracelet or clip it to your wrist as a reminder to halt any unhelpful thoughts when they arise. These tricks break the cycle of overthinking and help you delay a problem for a set time. Afterward, try redirecting your focus to something enjoyable or engage in an exercise.

Psychologist Susan Krauss Whitbourne doesn't resist stress. She has a special mantra she repeats when faced with a stressful situation: 'I can't change the situation, but I can change my response.'

Responding positively to a negative situation helps reduce stress and even turn the situation into a learning experience if you view it as a challenge. You can also learn from your mistakes.

American therapist Kevin Chapman uses the progressive muscle relaxation technique developed in the 1920s. The concept is simple: after intense stress, a corresponding deep relaxation is necessary. This involves tensing muscles for 10 seconds and then focusing on the relaxation for 20 seconds. There are 200 exercises for all muscle groups. Just remember to pay attention to each muscle group carefully.

Therapist, writer, and teacher Jeffrey Sumber uses techniques like these to cope with stress: 'When I feel down, I enjoy eating. But it must be healthy food or a dish I've never cooked before. I spend a lot of time browsing the store, picking ingredients, then preparing them carefully. I get dressed and eat slowly. I often post my creations on Facebook to make my friends envious!'

John Duffy, a clinical psychologist and author of a book on raising teenagers, shares: 'To relieve stress, I often jot things down. Thoughts, situations, relationships with others, ideas for writing. I write them out and create structure for everything in my mind. This creative process is incredibly helpful because it clears my mind and reduces stress. Afterwards, I can look at everything from a different perspective.'

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There are certainly classic methods for effectively relieving stress. Deborah Serani, a clinical psychologist and author of the book Living with Depression, aims to provide her body with everything it needs. 'I use anything that can connect with my emotions. For example, I might sit in the car and listen to jazz on the radio, draw, relax in a hot bath, or enjoy fine, delicate tea.'

Therapist Joyce Marter also employs a popular method among AA members: to clear your mind, you need to do something productive. For instance, tidying your workspace, washing dishes, etc. The key principle is that it helps redirect your focus and pulls you away from stressful thoughts.

Psychologist Susan Newman believes there’s no antidepressant better than our friends. Dr. Stephanie Sarkis also turns to yoga, exercise, or simply resting and sleeping.

The most important thing for relieving stress is to step away from any mentally taxing issues for a while. If you manage this, you’ll recover faster and be ready for new challenges.

Toni Bernhard suggests a unique yet effective method based on physiology: gently stroke your lips with your index finger. This motion stimulates the nerves on the lip's surface, activating the parasympathetic nervous system and helping you feel more calm.

Therapist Amy Przeworski advises setting aside time to do whatever you enjoy. Whether it's reading, drawing, cooking, or exercising—anything that brings you happiness. No work, no responsibilities, no negative thoughts—nothing to frustrate you.