Assessment
7 Simple Stress Busters to Try Today
Ease tension and anxiety — and help support your brain health — with these science-backed tips
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Stress is a normal part of the human experience — and under the right circumstances, it can be a good thing. The surge of adrenaline can help you dodge a road hazard or ace an important work presentation.
When stress becomes a problem is when it won’t let up, lasting for weeks or longer. This is known as chronic stress, and it can be caused by everything from divorce to illness to money problems. Chronic stress and the negative emotions that comes with it are “bad for both mental well-being and cognitive health,” wrote AARP’s Global Council on Brain Health (GCBH) in its report “Brain Health and Mental Well-Being.” This is why managing stress is one of Staying Sharp’s six pillars of brain health.
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Lasting stress harms your brain health in many ways. It can trigger inflammation that, in turn, accelerates cognitive decline. Chronically elevated cortisol, the body’s primary stress hormone, can impair memory and weaken the hippocampus — a brain area important for learning and memory, according to a review of research published in 2024 in Policy Insights from the Behavioral and Brain Sciences.
Chronic stress was also linked with a higher risk of mild cognitive impairment and Alzheimer’s disease in a study of more than 1.3 million people ages 18 to 65 in Sweden, published in 2023 in Alzheimer’s Research & Therapy. People experiencing depression also had higher risk. And those with stress coupled with depression had even higher risk.
Fortunately, there are many effective stress-busting techniques you can use when you feel overwhelmed. Here are seven simple strategies to try today.
- Head outside. Spending time in nature relieves tension, improves mood and increases feelings of calm. Gardening can boost your mental well-being, too. In a study that reviewed data from 136,748 people ages 45 and older, published in Nutrition Journal in 2024, gardeners had a lower risk of depression and cognitive decline compared with those who didn’t garden.
- Watch a funny video. A good belly laugh can relax muscles, lower blood pressure, reduce cortisol levels and release natural painkillers. Even a few minutes of laughter is a terrific stress reliever.
- Do some gentle yoga. In a randomized controlled trial with 160 adults ages 65 to 80, published in Complementary Therapies in Clinical Practice in 2022, those who took 80-minute Hatha yoga classes online twice a week for eight weeks had much less stress, anxiety and depression at the end of the trial compared with the control group. Their sleep quality also improved.
- Lean on a loved one. “Spending time with friends and beloved family members can help combat negative emotions and stress,” according to the GCBH. People who reported having close relationships had lower levels of cortisol than those who didn’t feel as connected to their social circles, according to a study of 179 adults ages 56 to 96 published in Comprehensive Psychoneuroendocrinology in 2021.
- Reach out and volunteer. People who engage in meaningful and purposeful activities — such as helping others — tend to have greater mental well-being and life satisfaction. Volunteering can also help you make new friends.
- Pet your pet. Stroking a furry friend can reduce blood pressure and stress levels. In addition, cat and dog owners showed slower cognitive decline over time than people without pets, according to a study of more than 1,600 adults ages 50 and older published in Scientific Reports in 2025. No pets at home? Your local animal shelter may need volunteers.
- Pull out the colored pencils. Coloring books for adults are a trend for a reason: They’re fun, they can ease anxiety and they don’t require any artistic ability.
Discover more ways to find your calm and learn about Staying Sharp's other pillars of brain health: Eat Right, Be Social, Restorative Sleep, Engage Your Brain and Ongoing Exercise.
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