20 Activities for Stress Relief - Ones You Know and Some You May Not

Did you know that adding a fun activity or hobby to your life can be a fantastic way to incorporate stress relief into your week? A study published online Sept. 11, 2023, by Nature Medicine suggests that having a hobby is good for your health, mood, and more. 

Unfortunately, as we get older and often busier, activities or hobbies are one of the first things that we drop. Our to-do lists are long, tech has a bigger role in our lives and we are often juggling work, family, or personal commitments and feel that it might be “selfish” to spend time doing an activity we enjoy. The reality is though that we will be in a much better physical and mental place to tackle our to do list and commitments if we are regularly incorporating stress-relieving activities into our routines.

If you haven’t been dedicating to time to activities or hobbies you enjoy, it can be difficult to know where to start, so to help you we have create a list of 20 activities for stress relief and/or fun. The first 11 are pretty standard and you most likely would have heard, tried or thought about adding them to your life. We have kept them on the list because they are evidence backed ways to manage stress.

But we know that you may be looking for something different. Looking for alternative ways to have fun and relieve stress so the remaining activities are something a little different - we hope you find something that appeals to you and you can incorporate into your weekly routine.

Popular Stress Relieving Activities

1. Gratitude Journaling

Keeping a gratitude journal has many benefits. Studies have shown that individuals who engage in this practice report higher levels of positive emotions and greater life satisfaction over time.

By focusing on positive aspects of life, gratitude journaling helps shift attention away from negative thoughts and emotions, leading to lower levels of anxiety and stress. This cognitive shift can help you manage overwhelming feelings more effectively.

2. Yoga

Yoga involves physical postures, breathing techniques, and often incorporates elements of mindfulness. This practice promotes relaxation, flexibility, and strength, helping to reduce tension and stress. Engaging in yoga, even for just a few minutes each day, can lead to significant improvements in both physical and mental well-being. You can find some short yoga practices aimed at relaxation here.

3. Meditation

Meditation focuses on quieting the mind and cultivating a state of mindfulness. Through techniques like guided imagery and breath awareness, meditation helps you manage stress and anxiety. A regular practice can enhance your emotional regulation and promote a sense of inner peace, making it a powerful tool for stress relief. You can find some short guided meditations designed to help you destress here.

4. Gardening

Spending time in nature and tending to plants can be very therapeutic for those thate enjoy it. A key stress relief benefit of gardening is its ability to significantly reduce cortisol levels ( a hormone associated with stress). Research has shown that engaging in gardening activities can lead to a notable decrease in cortisol, resulting in improved mood and relaxation.

5. Cooking and Baking

For those that enjoy cooking and baking it can be a great activity to help relieve stress. It requires attention to detail, such as measuring ingredients and following the recipe steps, which can create a meditative state. Focusing on the task at hand can help clear our mind of distractions and leading to a sense of accomplishment and satisfaction when we have our finished product. Cooking and baking is also a very sensory experience. Through the sights, smells, and textures it can evoke positive memories and emotions, further enhancing our mood and reducing feelings of stress.

6. Drawing and Colouring

Research has shown that colouring and drawing can lower cortisol levels and activate the brain's relaxation response, helping to alleviate feelings of tension and anxiety. Engaging in these creative activities allows you to shift your thoughts away from stressors and on to the page, having a calming effect similar to meditation.

7. Puzzles and Strategy Games

A key stress relief benefit of puzzles and strategy games is their ability to provide a calming effect through focused engagement, which helps alleviate stress and anxiety. The process of solving puzzles requires concentration and mental effort, allowing individuals to temporarily escape from daily stressors and worries.

Research indicates that the repetitive nature of puzzle-solving can create a soothing rhythm, promoting relaxation and reducing feelings of tension.
2024 Olympic Gold Medalist in the kayak single, Jessica Fox, used playing a puzzle game to help her manage the pre final nerves:

“Because I was last off for the semi and one of the first off in the finals, I just had to chill out…I just kind of did the Wordle of the day for 10 minutes.” 

Source - The 10-minute game that helped Jess Fox calm her nerves before elusive gold

8. Swimming

The rhythmic movements and deep breathing involved in swimming promote relaxation and can trigger the body's rest and relaxation response. This not only helps reduce feelings of anxiety but also enhances overall mood by releasing endorphins, which are natural mood elevators. Also, swimming offers a meditative quality due to its repetitive nature, allowing you to focus on your breath and movements, distracting you from daily stressors outside of the pool.

9. Reading

Research from the University of Sussex found that just six minutes of reading can lower stress by up to 68%, making it more effective than other relaxation methods such as listening to music or taking a walk. Reading allows you to escape into different worlds and narratives, which helps distract you from anxious thoughts and provides a sense of calm.

10. Spending Time in Nature

Like a number of these activities spending time in nature has been shown to significantly lower cortisol levels. Research shows that even short durations, as little as 10 to 30 minutes, spent in natural settings can lead to notable reductions in cortisol, promoting relaxation and improving overall mood.

11. Exercise

Exercise has the ability to trigger the release of endorphins, which are the body's natural mood lifters. This biochemical response not only helps to alleviate feelings of stress and anxiety but also promotes a sense of well-being and relaxation.
Research has shown that regular physical activity reduces levels of stress hormones like cortisol and adrenaline, contributing to a calmer mental state. For many people, exercise also serves as a form of active meditation, allowing them to disconnect from daily stressors and focus on the present activity. This combination of hormonal regulation and mental distraction makes exercise an powerful activity for managing stress and enhancing overall emotional health.

Alternative Stress-Relieving Activities

So we have gone over the key popular stress relieving activities and now we will take you through some stress relieving activities that are more like hobbies you can add into your weekly routines. For each activity we will not briefly how it helps with stress relief and include a reference for you to find out more about the stress-relieving impacts it has.

12. Bird watching

Bird watching is a peaceful and meditative activity that promotes mindfulness and relaxation. As noted above, research shows that spending time in nature, including bird watching, can significantly reduce stress and anxiety levels. Engaging with birds helps individuals connect with their surroundings and fosters a sense of calm.

Reference: Birdwatching Has Big Mental-Health Benefits. Here's How to Start (Time) 

13. Knitting or Crocheting

The repetitive motions involved in knitting and crocheting can be incredibly soothing. These activities not only provide you with a creative outlet but they also help to reduce anxiety and promote relaxation through their rhythmic nature.

Reference: The Calming Benefits of Knitting The Joy Of Knitting (The Positive Psychology People) 

14. Pottery

Working with clay can be therapeutic, allowing you creative expression while also providing a calming effect. The tactile experience of shaping and molding clay can help lower your stress levels and promote mindfulness.

Reference: From mud to mindfulness: The therapeutic benefits of pottery (CBC Television) 

15. Origami

The focused nature of origami requires concentration and precision, which can help you to calm the mind and reduce anxiety. Engaging in this art form allows for a meditative experience that promotes relaxation.

Reference: 5 Ways Origami Boosts Mindfulness (Psychology Today) 

16. Astronomy

Stargazing and learning about the cosmos can provide a sense of wonder and awe. Feelings of awe have been shown to reduce inflammation, lower the heart rate and increase the presence of the hormone oxytocin, boosting positive emotions.

Reference: Mental health benefits of stargazing and astronomy (BBC Sky at Night Magazine) 

17. Fish Keeping

A 2015 study showed that viewing aquarium displays led to noticeable reductions in blood pressure and heart rate. They also noted that higher numbers of fish helped to hold people's attention for longer and improve their moods.

Reference: Aquariums deliver health and wellbeing benefits (Science Daily) 

18. Model Building

Building models requires focus and patience, which can be very relaxing. This hobby allows for a deep sense of accomplishment and mental engagement, helping to distract from everyday stressors.

Reference: The Therapeutic Benefits of Building Scale Model Kits (House of Hobbies) 

19. Calligraphy

The art of beautiful writing can be a meditative practice that improves concentration and reduces stress. One study showed that there was a significant difference in respiratory rate, heart rate, and electromyographic scores between the group that was assigned calligraphic handwriting compared to a control group.

Reference: Calligraphy and meditation for stress reduction: an experimental comparison (National Library of Medicine) 

20. Playing Musical Instruments

Engaging in music-making activities has been shown to lower cortisol and promote the release of endorphins and dopamine, which enhance feelings of happiness and relaxation. Studies have shown that when we play instruments it has a calming effect on our brains, leading to decreased anxiety and improved mood. Playing musical Instruments not only helps us manage stress but it also contributes to our overall emotional well-being by providing an outlet for expression and a means to achieve a flow state. Flow state is, where we become fully immersed in our activity and this lets us temporarily escaping our worries and negative thoughts.

Reference: The Connection Between Art, Healing, and Public Health: A Review of Current Literature (National Library of Medicine) 

This is by no means the complete list of stress relieving activities. There are plenty more out there that might suit you better or be fun to try and see if you like. The list was aimed to show you that there are many different strategies and activities that you can use to help you manage the daily stressors of life and you don’t need to limit yourself just to the well-known activities of gratitude journaling, meditation, or yoga.