Stressed out and searching for relief? You’re not alone, and you’re not doing anything wrong. In the rush to feel better, many of us turn to quick fixes like scrolling through our phones, indulging in comfort food, or pouring a glass of wine. While these habits may seem harmless or even helpful, some can quietly increase anxiety, disrupt sleep, and worsen your mental health over time. The truth is, not all coping strategies actually relieve stress the way we think they do. If you’ve been feeling stuck or drained, it might be time to rethink your routine. According to several studies, these are the seven stress-relief habits that may be doing more harm than good.
Are your stress relief habits actually making things worse?
Doomscrolling
Mindlessly scrolling through your phone might feel like an easy escape, but it’s not doing your mental health any favours. Studies show that spending too much time on social media can actually increase stress, anxiety, and even feelings of loneliness. The constant flood of negative news and curated images of others’ “perfect” lives can leave you feeling more drained than before. Instead of scrolling, try limiting screen time and replacing it with relaxing activities like reading, stretching, or taking a short walk—anything that genuinely soothes your mind.
Overthinking Everything
It’s easy to believe that if you think about a problem long enough, you’ll figure it out. But overthinking often turns into rumination, a mental loop of replaying worries and what-ifs. This can increase stress and contribute to anxiety, depression, and insomnia. Practising mindfulness or grounding techniques, such as naming five things you can see or hear, can help break the cycle. Journaling or talking to someone you trust can also provide perspective and relief.
Stress Eating
Reaching for snacks during a rough day is common, but emotional eating tends to offer only temporary comfort. Over time, it can lead to guilt, weight gain, and even worsen your mood, creating a cycle of stress and unhealthy habits. Instead, keep healthy snacks accessible and build in non-food ways to cope, like taking a brisk walk, calling a friend, or diving into a hobby you enjoy.
Avoiding the Problem
Avoiding stressors, whether it’s an overdue bill or a tough conversation, may provide short-term relief, but it adds to your mental load and often worsens the issue. Taking action, even small steps, is key. Try breaking the task into manageable parts and reward yourself after completing each one to stay motivated and reduce anxiety.
Turning to Alcohol
A drink might seem like an easy way to unwind, but alcohol acts as a depressant and can disrupt your brain’s ability to handle stress. While it may numb emotions temporarily, it often increases anxiety and affects sleep quality. Replacing alcohol with calming routines like sipping herbal tea, taking a warm shower, or listening to soothing music can offer better long-term relief without side effects.
Venting Nonstop
Talking about your problems can be healing, but when venting becomes repetitive or negative, it can raise stress levels and emotionally exhaust both you and the listener. Instead of dwelling, aim to share your feelings within limits, focusing on solutions or ending conversations with a positive takeaway or moment of reflection.
Too Much or Too Little Sleep
Stress can push people to either oversleep or lie awake for hours. Both extremes disrupt your natural sleep cycle, leaving you groggy, irritable, and more susceptible to stress. Establishing a consistent bedtime routine, avoiding screens before bed, and aiming for 7–9 hours of quality sleep each night can dramatically improve your resilience and mental clarity. Before bed, try relaxation techniques like deep breathing or gentle stretching.
Healthier ways to manage stress
Instead of these backfiring habits, try building long-term strategies that are backed by science:
- Mindfulness: Simple practices like breathing exercises or guided meditation can reduce stress hormones and improve focus.
- Exercise: Even a short walk can release endorphins and help your body manage stress more efficiently.
- Nature time: Spending just 20 minutes a day in a natural setting, like a park or garden, can calm the nervous system and elevate your mood.
Stress is an unavoidable part of life, but it shouldn’t control you. If your stress feels constant or overwhelming, interferes with your daily routines, or causes you to withdraw from things you usually enjoy, it may be time to seek support from a mental health professional.Not all stress-relief habits are helpful. Swapping quick fixes for mindful, lasting strategies can have a powerful impact on your mental well-being. By choosing healthier ways to cope, like movement, connection, or relaxation, you can regain a sense of calm and resilience. Remember, your stress doesn’t have to define your life. You can take back control, one small step at a time.Also Read: Loneliness is the new silent killer: WHO warns of a global health crisis in a hyperconnected world
