De stress products

13 Best Stress Relief Products of 2022

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process.

The world is stressful these days, to say the least. Thankfully, there’s a range of products that may support you on your self-care journey.

In small doses, stress can be a good thing. But if unmanaged, it can lead to a range of mental, emotional, and physical complications. These days, we could all use a little more “chill.”

According to a recent survey by the American Psychological Association, 67% of U.S. adults have increased stress from the COVID-19 pandemic. To add to that, 49% say their behavior has been affected, from snapping at loved ones to more rapid shifts in mood.

While there’s no one-size-fits-all to combat stress, we hope some of our favorite products can help you find little doses of relief throughout your day.

When to seek help

You may find that stress-relief products help your situation temporarily, but it’s always a good idea to check in with a professional, especially if anxiety and stress are interfering with your everyday quality of life.

While we love each of the products on this list, they simply can’t replace a professional treatment plan.

A doctor or mental health professional can help you with a diagnosis and guide you toward important resources and medications that may help.

If you want to jump directly to the section for each platform, you can click the links below.

  • Best meditation app: Calm
  • Best face mask: FOMI Lavender Scent Facial Eye Mask
  • Best desktop accessory: Enso Sensory Matsu Zen Garden
  • Best stress ball: MindPanda Empowering Stress Balls
  • Best foot bath: Zircon Pediprime Foot Spa Massager
  • Best coloring book: Joyful Inspirations Artist’s Coloring Book
  • Best oil diffuser: ASAKUKI 500 mL Premium Essential Oil Diffuser
  • Best essential oil: UpNature Calm Essential Oil Roll-On Blend
  • Best drink: Natural Vitality Calm
  • Best art set: The Original Buddha Board
  • Best card deck: Sunny Present Less Anxiety Affirmation Cards
  • Best workbook: A Mindfulness-Based Stress Reduction Workbook

Google “stress relief products” and you may be so overwhelmed with options that it’s hard to know where to look first. But never fear: We’ve got your back and took care of the research for you, so you have one less thing to worry about on your to-do list.

Here’s how we chose our favorites:

  • ratings
  • reviews
  • features
  • price
  • scientific research

A note on price

General price ranges with dollar signs ($ to $$$) are indicated below. One dollar sign means the product is considered rather affordable, whereas three dollar signs indicate a higher price range.

Keep in mind that the article features a variety of products, so a direct comparison isn’t possible.

Pricing guide:

  • $ = under $15
  • $$ = $15–$30
  • $$$ = over $30

Best meditation app


Price: $–$$$ (options include per month, per year, or for a lifetime membership)

Sitting in silence may not sound very enticing, but the benefits may change your mind.

Research from 2021 shows that meditation can:

  • decrease your blood pressure
  • lower your heart rate
  • reduce a stress hormone called cortisol
  • disrupt cytokine levels, which are inflammatory proteins in your brain

There’s some research to support the Calm app, specifically, with its range of stress-reducing features, from guided meditations to stretching programs. Don’t forget the library of sleep stories narrated by well-known voices like Matthew McConaughey.

Why we chose it

Calm is considered #1 in the sleep, meditation, and relaxation category. To date, it has been given a 5-star rating more than 1.5 million times.

What we like
  • free trial for 7 days
  • intuitive, well-organized app design
  • some features are available without a membership
What to look out for
  • free trial requires payment details

Get the Calm App

Best face mask

FOMI Lavender Scent Facial Eye Mask

Price: $

When you don’t have the time or the budget for a professional facial, this at-home version might just be the next best thing.

Depending on your mood, this mask can be placed in the freezer or the microwave for hot or cold relief on your face. You can use it for a few minutes during your day or try it right before bed to promote restful sleep.

Plus, it’s scented with lavender, which is well known for increasing relaxation and reducing stress in a range of populations, from students to older adults.

Why we chose it

The adjustable strap helps hold the mask into place, so you can actually see out the eye holes and get on with your day.

What we like
  • easy to clean
  • leakproof design
  • snug Velcro strap
What to look for
  • don’t leave in the microwave for longer than intended

Get at Amazon

Best desktop accessory

Enso Sensory Matsu Zen Garden

Price: $$$

If a relaxing getaway isn’t in the cards anytime soon, bring the ancient Japanese tradition of Zen gardening home to you.

This starter kit has everything you need to make a serene desktop version, with sand, stones, and an artificial bonsai tree, a sacred symbol of spirituality in Zen Buddhism.

When you’re feeling stressed, enjoy the calming, meditative effects of raking the white sand in any design that feels intuitive.

Why we chose it

The sand tray is bigger than other products in the same price category. A bigger space means more space to play — and melt that stress away.

What we like
  • container for tool storage
  • looks great in any room
  • endless ways to decorate the sand tray
What to look for
  • keep small parts away from pets and children

Get at Amazon

Best stress ball

MindPanda Empowering Stress Balls

Price: $$

Stored-up anxiety in the body is no fun. All of that energy needs to be released somewhere — and that’s where stress balls come in.

Instead of biting your nails or chewing on the back of your pens, squeezing a stress ball may help when you’re having a tough moment. In fact, research from 2020 shows that stress balls can have a positive impact on anxiety symptoms.

Along with motivational words to help keep you calm, these balls from MindPanda have an aromatherapy element. Each one has a different scent:

  • jasmine
  • rosemary
  • lemon
Why we chose it

Unlike similar products, these are made with tear-resistant fabric, an absolute must when you’re handling the stress balls during times of stress.

What we like
  • multiple color options
  • different strengths and ball sizes
  • tear-resistant fabric
What to look for
  • may not be suitable if you’re sensitive to smells while stressed

Get at Amazon

Best foot bath

Zircon Pediprime Foot Spa Massager

Price: $$$

Rather than splurge on a spa day, recreate the experience at home as often as you like.

Grab your favorite bathrobe, a good book, and maybe your go-to soothing beverage, then dip your feet into this warm foot bath. The raised nodes and bubbles will gently massage your feet after a long, hard day.

If stress makes it hard for you to get some quality Zzz’s, a 2016 study suggests that a foot bath can promote more restful sleep.

Why we chose it

The complimentary tea tree soak adds a little something extra to the whole experience. Plus, the water heats up quickly, so you don’t have to wait very long to indulge.

What we like
  • can be used with Epsom salts
  • digital temperature control
  • heats water and keeps it warm
What to look out for
  • you must move your feet back and forth to get a massage

Get at Amazon

Best coloring book

Joyful Inspirations Artist’s Coloring Book

Price: $

Stress relief doesn’t have to be complicated, and coloring is a perfect example of that.

Though it may seem a little far-fetched, coloring has science-backed benefits. One 2020 study showed that coloring can lower anxiety and reduce heart rate. A 2017 study showed that anxiety symptoms may improve within just 1 week of daily coloring.

In this coloring book, the intricate designs are paired with calming words and phrases like “breathe,” “awaken,” and “shine on.” All you need now are some colors.

Why we chose it

For the price of a cup of coffee, this little book can provide hours and hours of art therapy that you can take with you wherever you go.

What we like
  • durable paper, so there’s no bleed-through
  • perforated sheets so you can hang up your work
What to look out for
  • some may find that these detailed designs are too time-consuming

Get at Amazon

Best oil diffuser

ASAKUKI 500 mL Premium Essential Oil Diffuser

Price: $$

Bring the smell of the yoga studio home with you.

Research from 2021 shows that aromatherapy with essential oils like lavender and rosemary can promote relaxation, called an anxiolytic effect. In addition, research from 2015 suggests that aromatherapy can be a great compliment to other lifestyle adjustments, like nutrition and exercise.

With more than 23,000 ratings and 4.6 stars, this minimalist essential oil diffuser may just be your new favorite accessory for stress relief.

Why we chose it

This diffuser can hold 2 cups of water, so you can have long lasting aromatherapy without the need to keep refilling the tank.

What we like
  • powered by remote control
  • seven rotating or fixed color modes
  • automatic shutoff to prevent overheating
What to look out for
  • some may find the sound of the motor distracting

Best essential oil

UpNature Calm Essential Oil Roll On Blend

Price: $

When you’re on the go, it can be helpful to have a stress-buster in your pocket.

Wherever you are, you can grab the roll-on, apply it to your wrists, take a deep inhale, and enjoy a quiet moment of calm before you move on with the rest of your day.

This relaxing blend contains:

  • cardamom
  • ginger
  • peppermint
  • Spanish sage
  • sweet fennel

Plus, if you’re ever in the mood to branch out, UpNature has a whole range of essential oil roll-ons you can try, like “Dream” and “Breathe.

Why we chose it

The essential oil roll-on is free of additives, leaving you with only essential oils and a gentle carrier oil on your skin.

What we like
  • portable
  • cruelty-free
  • safe for wrists, temples, neck, and feet
What to look out for
  • for some, essential oils may irritate skin

Get at Amazon

Best drink

Natural Vitality Calm

Price: $$

Magnesium may help with anxiety symptoms.

A 2018 study found that this important mineral may have a role in managing neurotransmitters in the brain, though more research is still needed.

This Nature Vitality blend tastes like raspberry lemonade with magnesium sourced from the Pacific Ocean. It doesn’t take much to do the trick (start with half a teaspoon), and it can even be mixed with chamomile, should you want extra relaxation support.

Just be sure that before you add any supplement to your diet, like magnesium, you talk with a doctor first.

Why we chose it

It’s the leading magnesium brand in the United States. Plus, we think it’s easier and more enjoyable than magnesium pills. Simply pour your dose into a glass of water, let it fizz and settle, then enjoy.

What we like
  • flavored with stevia
  • tastes great warm or cold
  • may support bowel movements, as a bonus
What to look out for
  • start with a low dose to avoid digestive distress

Get at Amazon

Best art set

The Original Buddha Board

Price: $$$

The Zen way of living is all about appreciating the present moment.

As this blank canvas becomes filled with your art, then you watch it fade away to blank again, you’ll be reminded that all things are temporary — including stress.

Your task here is simple. Dip the bamboo brush into water, draw whatever you’re feeling, then watch your inkless design disappear within 3 to 10 minutes. You can truly let your creative side loose, knowing that there’s no such thing as a finished product.

Why we chose it

To get started, all you need to do is fill up a cup with water, dip in your brush, and create designs on the blank canvas. There’s virtually no clean-up.

What we like
  • minimalist design
  • reservoir for water
  • suitable for kids and adults
What to look out for
  • no storage case

Get at Amazon

Best card deck

Sunny Present Less Anxiety Affirmation Cards

Price: $

We could all use a little pep talk from time to time.

Whether you pick one card a day, or shuffle and draw whenever you’re feeling stressed, this 45-card deck has a positive affirmation ready to support you at any moment.

Each card provides comforting words you can read out loud to yourself, or a loving message to reflect on in your journal or meditation practice. You can even hang these cards up in high-traffic areas, like your bathroom or near your door.

Why we chose it

The affirmations are well-written. The author has a background in wellness coaching and neurolinguistic programming, so each card is infused with effective messaging.

What we like
  • portable
  • beautiful artwork
  • suitable for adults and children
What to look out for
  • bigger than playing cards

Get at Amazon

Best workbook

A Mindfulness-Based Stress Reduction Workbook

Price: $$

Would you expect to build a house without the proper tools? Of course not.

A calm life is no different. It takes skills, many of which can be learned through this workbook. Through various exercises, you’ll be able to identify the root causes of your stress and replace unhelpful habits with more mindful ones.

This book material is centered around mindfulness-based stress reduction, which is clinically proven to reduce symptoms of stress, anxiety, panic, and depression.

Why we chose it

With meditation as a cornerstone to this approach, this book makes the concept far less intimidating with step-by-step instructions and guided meditations.

What we like
  • therapist recommended
  • audio files to support book material
  • rooted in science-backed techniques
  • available as paperback and Kindle
What to look for
  • electronic version doesn’t include logs and worksheets

Get at Amazon

Calm app* • 7-day free trial
• $69.99 annual
• $399.99 lifetime
• sleep support
Lavender Scent
Facial Eye Mask
$11.99• functional relaxation
Zen Garden$37.99• mindfulness
Stress Balls$19.99• grounding
Foot Spa Massager$79.99• tension relief
Artist’s Coloring Book$4.99• art therapy
Essential Oil Diffuser$27. 99• aromatherapy
Essential Oil$11.99• topical wellness
Magnesium Drink$26.02• supplement
Buddha Board$37.95• catharsis
Anxiety Affirmation
$14.35• positive self-talk
Stress Reduction
$17.99• meditation exercises

*available on web, ioS, and android

There’s no shame in reaching out for support when you need it. If stress is taking away from your overall quality of life, or negatively impacting your work, school, or relationships, you may find it useful to work with a therapist.

A licensed professional can help you:

  • receive an accurate diagnosis
  • devise a treatment plan
  • develop coping skills
  • open up about your feelings
  • learn more about stress with psychoeducation

If you’re ready to start therapy, you may find it helpful to use our search tools to vet a therapist.

If you didn’t find the right products on our list, that’s OK. There are many wonderful options out there to choose from. We recommend that you look for products that are:

  • available for a trial period
  • made with pure ingredients
  • used by many
  • portable
  • science-backed
  • rated highly
  • recommended by mental health experts

In addition, the last thing you need during a moment of stress is a product that’s overcomplicated. You may find it helpful to gravitate toward products that are simple and straightforward to use.

The more you know, the better prepared you’ll be to counter stress.

What products are good for stress relief?

Since stress can surface anywhere, you may find it helpful to opt for products that are portable and easy to use, like calming scents, a yoga mat, or books on anxiety.

When your amygdala gets hijacked by stress (the fire alarm in your brain), it can create a number of physical symptoms related to anxiety. You may find it helpful to look for products that have a physical element to them as well, so you can release that nervous energy and tension, like stress balls or fidget toys.

How can I reduce stress naturally?

There are many natural options that promote relaxation.

These include:

  • aromatherapy with essential oils
  • brewing herbal tea
  • listening to music
  • neuroplasticity exercises
  • positive affirmations
  • regular exercise
  • vitamins and herbs

For more specific information, read our article on natural remedies for dealing with stress and anxiety.

How can I reduce anxiety fast?

If you’re having a panic attack or feeling overwhelmed by stress, there are many things you can do right now to feel better.

The 5-4-3-2-1 coping technique, for example, may help you feel more grounded. It works like this:

  • Name 5 things you can see
  • Name 4 things you can touch
  • Name 3 things you can hear
  • Name 2 things you can smell
  • Name 1 thing you can taste

You may also find it helpful to try:

  • deep breathing
  • grounding exercises
  • journaling
  • yoga

If possible, try to change your environment. Even a 5-minute walk around the block or a time-out in nature may help you feel a bit calmer.

Stress is on the rise, particularly with the pandemic and other global issues.

While these stress-relief products can’t replace therapy and medication, you may find that they can effectively complement your overall treatment plan.

If stress is interfering with your everyday life, please know that you don’t have to go through this alone. Support is available and healing is possible. By taking the first step to finding professional help, you’ll be better equipped to handle life’s many challenges.

18 stress relief products you need in your life

With just once glance at the news these days, it's easy to get stressed out. In a new era full of social distancing, staying in quarantine and trying to stay as healthy as possible, it's essential to take a few moments a day to step back and decompress.

According to the American Psychological Association, stress can cause everything from stomach pain to long-term heart problems, which is why it's so important to take a moment for yourself once in a while.

In honor of Stress Awareness Month this April, we've rounded up the best stress relief products to help you stay zen during these hard times.

1. Pottery Barn Teddy Bear Faux Fur Robe

It’s hard not to feel comfortable and supported when you’re wrapped up in a cozy robe. This super-soft one from Pottery Barn gives you that luxurious feeling, even if you are stress-eating cheese puffs while in your fourth hour of a Netflix binge-fest.

2. Himalayan Salt Lamp

Creating a serene ambiance can help with stress relief. This is the reason you don’t see harsh florescent lights in spas. A soft table lamp like this one can provide just the right amount of soothing light for some great zen in your home.

3. Google Nest Audio Smart Speaker

Researchers have found that music can help reduce stress, so crank up the tunes when you’re feeling anxious. The Google Nest is great because you can control it with your voice — getting up and turning it on manually is one less thing to have to worry about (this is especially convenient if you’re taking a bubble bath or working on some yoga poses when you remember you want music).

4. Pillowfort Bean Bag Chair

Sometimes you just want to plop down after a long hard day, and this bean bag chair from Target is perfect for that. Use it to read a favorite book, meditate or just daydream.

5. Belmint Shiatsu Neck Massager

If you've been working from home for the last few weeks, you've probably been suffering from at least a little bit of back and neck pain. One way to help reduce those aches is with this neck massager from Belmint. You can use this heated massager on your upper and lower back, as well as your shoulders, neck and even your legs!

6. Secret Garden Coloring Book

The adult coloring book trend isn’t going anywhere soon thanks to the books’ calming effects, and this one is made for helping you unwind. Channel your anxiety into creating a beautiful picture (staying in the lines is encouraged but not required).

7. Lavender Yankee Candle

Lavender has been scientifically proven to produce calming effects when it’s inhaled, so have a candle like this one from Yankee Candle on hand for those times you need a quick aromatherapy fix.

8. SpaRoom Aromatherapy Oil Diffuser Helix

Since it's not safe to keep candles lit throughout the night, using an oil diffuser with relaxing essential oils like this one is perfect for your nightstand.

9. doTERRA Lavender Essential Oil

There is a variety of essential oils you can use for aromatherapy, but lavender is excellent for its soothing and calming properties. While doTerra is definitely on the more expensive side, they're a brand known for producing completely natural and safe products.

10. Lift Assist Power Reclining Full Body Massage Chair

If you're willing to splurge and love a good massage, this full-body massage chair is a great option. Unlike so many other massage chairs, this one won't be a complete eyesore in your home, thanks to its sleek faux leather design.

The chair offers two massage settings for a customizable relaxing experience. It also has an adjustable footrest, wide armrests with a curved shape and an upgraded headrest with two cup holders for your beverage of choice.

11. Dr. Teal’s Foaming Bath with Pure Epsom Salt & Lavender

Bubble baths don't just have to be for kids! This soothing Epsom salt and lavender foaming bath products from Dr. Teal's will help revitalize tired achy muscles and any tension throughout the body. Plus, you can't beat the price!

12. Bath Bombs

Another great way to relax after a long day is by popping one of these bath bombs in your bathtub. Since bath bombs made by other brands can be up to $10 apiece, this 12-pack of homemade bath bombs is quite the steal!

13. MindWare Sensory Genius Stress Balls

Sometimes you just don't have the time to take a long warm bath with lavender scented bubbles or glittery bath bombs. One small way you can help yourself decompress throughout the day is by using stress toys like these MindWare Sensory Genius Stress Balls. No matter how busy your day gets, these squishy stress balls allow your hands to stay active so the mind can focus.

14. Baoding Balls

These stainless steel Baoding balls are another great stress toy. At just one pound each, they're not too light and not too heavy. Among many benefits, Chinese Baoding balls are said to help improve circulation and increase concentration.

15. Tranquility Weighted Throw Blanket

Weighted blankets are becoming a popular way to reduce anxiety and snooze more soundly. This well-rated 12-pound option from Target is available in two neutrals — gray or ivory — and is a small throw size, making it a great option to snuggle up with on the couch or use while sleeping in your bedroom.

16. Brookstone Shiatsu Foot Massager with Heat

This foot massage machine will make all the difference in your journey to reducing stress. After a walk around the neighborhood, there probably isn't any better feeling than getting a nice warm foot massage.

17. HoMedics Foot Spa Machine

If you want a little bit extra pampering when it comes more to your feet. Relax in this HoMedics foot spa machine for half an hour or so and then give yourself an at-home pedicure!


Relaxation Fountain

Being one with nature is a great way to zone out. And there's nothing like the soothing sound of running water to help you relax. A small fountain is an excellent option for creating a serene setting at home without having to leave the comfort of your room.

For more relaxing recommendations, check out:

  • In need of some self-care? These products will help you relax at home
  • Soothe dry skin and boost radiance with these dermatologist-approved face masks
  • 7 expert-approved weighted blankets for some much-needed relaxation

To discover more deals, shopping tips and budget-friendly product recommendations, download the new TODAY app and subscribe to our Stuff We Love newsletter!

Camryn La Sala

Julie Pennell is a regular contributor to and author of the novels “The Young Wives Club” and “Louisiana Lucky.” She currently lives in Philadelphia with her husband and two young sons. You can connect with her at 

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Stress makes us chew chips, buy cookies and sweets, which will certainly increase body fat. But there are foods that fight stress and improve your mood without harming your figure! Feel sorry for yourself. Eat a pie / cake / candy to cheer up. And then regret it. We live in an age where stressful situations are all around us, treading water in circles, eating junk food, and getting depressed due to self-blame and weak willpower. We have prepared for you a list of products that will help reduce stress levels without increasing your weight and harming your health.
1. Berries Berries are sweet and healthy Raspberries, strawberries, blackberries and blueberries are the best low-calorie dessert and snack filled with fiber and vitamins. Antioxidants in berries help prevent aging caused by chronic stress. Berries curb spikes in blood sugar by reducing sugar cravings between meals. Unlike other sweeter fruits, they do not cause fermentation in the stomach, but on the contrary, they normalize digestion.
2. Chamomile Chamomile - Regulator of Mood and Stomach Function Chamomile decoction is not only excellent for reducing nervous system tension before sleep, but also contains hippuric acid, a substance that reduces inflammation that occurs during times of stress. If you drink chamomile tea after eating, you can reduce colic, eliminate constipation - symptoms that accompany irritable bowel syndrome in people with stress.
3. Dark chocolate Dark chocolate - and the mood is 70% higher! Dark chocolate with 70% or more cocoa beans helps fight stress by releasing beta-endorphins. Chocolate is a healthy sweet that suppresses cravings for unhealthy foods (sweets, chips, sausages). The substance phenylethylamine in the composition of chocolate causes a feeling of euphoria.
4. Nuts Nuts are the best metabolism aid Nuts balance blood sugar levels, reduce sugar cravings, regulate appetite and stimulate metabolism. Under stress, certain substances are consumed faster. Nuts contain magnesium, zinc, B vitamins and omega-3 fatty acids, which are essential for a chronically stress-weary body. The vegetable fats in nuts are beneficial, unlike fats from sausages and pork.
5. Celery Celery - satiety and calmness Celery contains tryptophan, which helps the body produce the substance serotonin, which is necessary for maintaining a good mood and sound sleep. A few celery stalks with peanut butter as a snack before bed will help you fall asleep faster and not wake up hungry.
6. Licorice (Liquorice) Licorice (Licorice) - Aid to the Hormonal System 1 cup of licorice root tea will help you relieve stress. Licorice modulates levels of the stress hormone cortisol. On the one hand, it supports the body with hypofunction of the adrenal glands, that is, when there is too little cortisol, and on the other hand, it helps to reduce and normalize its amount in excess.
7. Oily Fish Oily Fish - Fuel for the Nervous System Fatty fish such as salmon, sardines and trout contain omega-3 fatty acids, B vitamins, magnesium and zinc, substances the body needs in stressful situations. Fatty acids improve mood, reduce inflammation and reduce sugar cravings.
8. Garlic Garlic - Antibacterial Seasoning Garlic has powerful antibacterial, antiviral, and antifungal properties that help support the immune system during times of stress. It also reduces joint inflammation, which increases with stress. Two cloves in a vegetable stew with lemon juice, oregano and olive oil will give a bouquet of flavors and relieve stress.
9. Kale Family Kale Family - Liver Helpers Nutritious member of cruciferous vegetables contains glucosinolates, which relieve symptoms of stress, premenstrual syndrome, remove toxins, excess cortisol and adrenaline from the blood. Cabbage leaves can be consumed in any form, but raw - they improve thyroid function, which is disturbed by stress.
10. Olive oil Olive oil - vascular and heart health Stress gradually destroys the cardiovascular system, is a source of hypertension and heart failure. Olive oil, rich in anti-inflammatory substances, reduces the level of inflammation in cells and protects blood vessels. Remember that heating olive oil in a pan destroys the beneficial

Source: Top 10 Stress Relief Foods!, ©

Products from stress - A blog about healthy food.

Stress is a common problem that everyone has to deal with at some point in life. There are many factors that cause stress in the body: external pressure, such as work, and internal pressure, what we eat and how the digestive, immune and nervous systems function. Especially with the arrival of spring, serious biological changes begin due to the process of human adaptation. Therefore, in this season, more than ever, you need to monitor the daily routine and nutrition.

Food can be one of your biggest allies or enemies in dealing with stress. Therefore, it is very important to pay attention to what you eat when you feel depressed. Not to mention that overexertion increases the need for certain substances such as vitamin C, B and magnesium.

The good news is that there are many simple lifestyle changes we can make to manage our stress levels.

Stress reducing products

Balanced and proper nutrition is the key to helping the body cope with the physiological changes caused by stress.

Leafy green vegetables

Leafy greens like fresh kale and spinach contain, in addition to B vitamins, folic acid, which helps produce dopamine and serotonin, which promotes well-being and calmness.

Spinach is rich in magnesium, which reduces the risk of depression. This trace element is washed out of the body during severe stress, so it is important to get enough of it.

Whole grains

If you already love carbohydrates, it's likely that nothing can come between you and a muffin. But instead of reaching for sweets, switch to complex carbohydrates. Unrefined carbohydrates (such as cookies, cakes, and white bread) cause blood sugar levels to spike and fall quickly, while complex carbohydrates (whole grain bread, non-instant oats, rice, buckwheat and chickpea products) contain vitamins and minerals , as well as fiber, so they take longer to digest and have less of an impact on your body's glucose levels.

Also eat foods that contain both carbohydrates and fibre, this combination is very helpful in relieving stress. It can be boiled potatoes and brown rice.


Avocado is an excellent source of key vitamins and minerals needed by the body: vitamins C, E, K and B-6, as well as riboflavin, niacin, folic acid, magnesium and potassium. It also contains polyunsaturated acids, which reduce stress and anxiety and increase concentration and mood.

Oily fish

Oily fish is a great way to fight stress and prevent heart disease. Oily fish include tuna, halibut, salmon, herring, mackerel, sardines, and trout. These are excellent products for stress and nerves.

For those who don't like fish, there are other whole and fortified options. First of all, these are walnuts and eggs, farm and soy milk. As well as seaweed, chia seeds, flaxseed. You can also try omega-3 supplements in the form of fish oil, which is easy to find at the pharmacy.


Stress depletes our vitamin B stores, and snacking on nuts helps replenish them. The potassium in nuts also plays a key role: a couple servings of pistachios, almonds, or walnuts a day lowers blood pressure and stress on the heart.


The adrenal glands use vitamin C to release cortisol, so the body needs more vitamin C during times of stress. Citrus fruits, as well as papaya, strawberries and mangoes, are excellent sources of vitamin C, which help to balance the body both on a biochemical and physiological level.

Fermented foods

The best way to support healthy gut hormones is with beneficial bacteria called probiotics. They strengthen the immune system, protect against harmful bacteria, improve digestion and absorption of nutrients. Gut health is directly linked to reduced anxiety and depression. One reason is that gut bacteria produce molecules with neuroactive functions, including serotonin and gamma-aminobutyric acid, which have a positive effect on mood. The most affordable and popular fermented foods are sauerkraut, pickled cucumbers and tomatoes, and kefir. When buying, you should carefully study the composition, because very often you can get into low-quality fermentation with a bunch of additives. In this case, it is better to choose farm products - there is definitely nothing superfluous.

Dark Chocolate

Dark Chocolate contains flavonoids, plant compounds with a range of amazing health benefits, including the ability to reduce cortisol. Choose chocolate that is 70-85% cocoa as it is rich in fiber and essential minerals.


Curcumin, an element found in turmeric, may be as effective as anxiety medications. The properties of turmeric improve neuronal health, reduce inflammation, and regenerate brain cells.

Herbal tea

Herbal tea contributes greatly to the reduction and elimination of anxiety. Substances present in herbs: relax, help sleep, and some prevent headaches.

The vitamins, minerals and antioxidants in tea are important for calming the mind and uplifting the mood. In addition, this hot drink improves blood circulation and speeds up the detoxification process in the body.

Stress Reducing Foods to Consider

High in B vitamins

B vitamins support adrenal function, cortex and hormone production.

The adrenal glands produce the main stress response hormones: epinephrine, norepinephrine and cortisol. Over time, the adrenal glands can overwork and have difficulty producing the right amount of these hormones.

  • Beef
  • Chicken
  • Nutritional yeast
  • Liver meat
  • Beans
  • Cheese
  • Buckwheat

With omega-3 fatty acids

These acids reduce the risk of stress and irritation.

  • Anchovies
  • Mustard seeds
  • Olive oil
  • Oysters
  • Walnuts
  • Kizhuch
  • Capelin

With Magnesium

Magnesium is extremely beneficial when it comes to reducing inflammation, metabolizing cortisol and relaxing the body and mind.

  • Bananas
  • Peaches
  • Raspberry
  • Sesame
  • Carrot
  • Broccoli
  • Pumpkin seeds

Rich in protein

Protein contributes to a balanced blood sugar level.

  • Almond
  • Chicken breast
  • Lean Beef
  • Lentils
  • Peanuts
  • Quinoa
  • Turkey breast
  • Shrimp

With probiotics

Foods rich in probiotics help balance the glycemic index and lower cholesterol levels.

  • Greek yogurt
  • Kefir
  • Kimchi
  • Kombucha (kombucha)
  • Sauerkraut

Foods to Avoid When Anxious

Highly Carbonated Drinks

The sugar in these drinks has no nutritional value. If you want a fizz, try mineral water with a drop of juice.


Concentration-enhancing coffee can help take your mind off stress, but high doses of caffeine cause nervousness and can ruin sleep. While caffeine is known to elevate mood by stimulating dopamine activity, the chemical blunts the absorption of key mood-regulating nutrients such as vitamin D and B vitamins.

Remember, caffeine isn't just found in coffee. But also in some types of tea and energy drinks.

Alcoholic beverages

Drinking alcohol can only make your mood worse. While a glass of wine purportedly calms the mind, studies show it backfires in the long run. A few drinks in the evening cause sleep problems, blood glucose fluctuations, and dehydration, all of which can further increase stress hormone levels.

Processed foods

Fried foods, chips, pastries, candy and fatty dairy products are not only harmful to the body, but cause anxiety and depression.

Other Ways to Reduce Stress

Yes, some foods reduce anxiety, but they won't make a big difference on their own unless you prioritize stress management in other ways.