5 Free and Fun Ways to Reduce Stress

5 Free and Fun Ways to Reduce Stress

When I ask my patients if they are stressed, invariably they say not more than usual and they tell me that they are handling it. Oftentimes they don’t realize the affect it is having on their physical and mental health. Stress can make any immune, hormonal or mental or physical symptom or illness worse. It has been implicated to the onset of autoimmune disorders, heart disease, diabetes, obesity, ulcers, gut issues and just about any other condition.

Many of my blogs and posts mention the most common ways to reduce stress such as deep belly breathing, meditation, and exercise. However, there are other ways to reduce stress that you may find are free, fun and relaxing.

1. Use Music to Modulate your Mood

Scientists recorded people’s physiologic response to music and came up with the 10 Most Relaxing Songs. You can try any of these or play the music you know makes you feel relaxed and at ease. I sometimes take a hot bath and play some classical music such as Debussy for Daydreaming or The Most Relaxing Classical Music.

• • Marconi Union, “Weightless”
  • Airstream, “Electra”
  • DJ Shah, “Mellomaniac (Chillout Mix)”
  • Enya, “Watermark”
  • Coldplay, “Strawberry Swing”
  • Barcelona, “Please Don’t Go”
  • All Saints, “Pure Shores”
  • Adele, “Someone Like You”

2. Commune with Community

Get together with people who are easy to be around or with whom you share a hobby, an activity, intellectual, spiritual or fun pursuit. It can be a good escape and lift your spirits, indulge your senses and perhaps laugh and have some fun. There may also be people with whom you can share your burdens without complaining or bringing everyone down. Others may have had or are having similar problems and may help you put things into perspective, and you won’t feel alone.

3. Spend Time in Nature

Being by the sea and listening to the sounds of the waves can be soothing. Hearing birds sing changes brain wave patterns to relaxing alpha waves. Walking or being in the woods or looking at greenery is very relaxing and has proven benefits. Within 5 minutes of walking into a forest your brain and bodies start to change. Your heart rate slows, facial muscles relax, and your brain wave patterns change. 5 hours a month in nature makes you happier overall.

4. Social Media Fast

It has been well established that being on social media and trying to keep up or comparing oneself with others can cause significant anxiety. It can be addictive, and people have a fear of missing out (FOMO). Instead try for more face to face gatherings to catch up. It’s more personal and fun and you will find new and better ways to use your free time. Michele Drouin, a psychologist and social media specialist said: “When you step away from social media, you are able to start attuning to the other social signals in your life, like social overtures from your friends, your partner, your children.” Don’t be afraid to unplug, even if it’s temporary.

5. An Anti-Cortisol DIY Program

If you want more strategies on how to reduce cortisol, the hormone of dis-stress, consider the DIY program, The Anti Aging Solution: Conquer Cortisol, “The Major Ager”, for Ideal Energy, Weight, Mood, Mental Clarity, Sleep and More! 

Get out and have some fun and try new ways to reduce stress, gain resilience, improve innovation, creativity and productivity and improve your overall health.

HOW TO REDUCE STRESS FAQs

What is the difference between stress and anxiety?

Stress is your body’s response to an external demand or pressure and can be physical, chemical or emotional. When stressed, you can feel an elevated heart rate, headaches, muscle tension, irritability, frustration, and/or trouble concentrating. Stress triggers can be things like work, exams, money issues, relationships,pain, hormone imbalance, toxin exposure, nutritional deficiency, etc. Stress is usually short-term and fades once the triggering situation is resolved. 

Anxiety on the other hand is a persistent feeling of fear or worry. There isn’t a singular triggering event. Triggers are not always obvious, and fall into the category of “what-ifs.” Symptoms are typically constant worrying, a feeling of dread, stomach issues, difficulty with sleep, racing thoughts and/or restlessness.

How does listening to music reduce stress?

Listening to music releases dopamine, a neurotransmitter partially responsible for the feelings of pleasure and motivation. Music also helps lower cortisol, which is the main stress hormone, and a reduction in cortisol levels means you experience less tension. 

Listening to calming, slow-tempo music can also lower your heart rate and blood pressure, steading your breathing rhythm and can help your muscles relax. 

Another way music helps reduce stress is that it redirects your attention – it can help keep your mind from looping and overthinking your worries by giving you something else to focus on. 

References:

1. Kamrava A. Top 10-Most Relaxing Songs According to Neuroscientists. Medium. November 9, 2016. Accessed November 7, 2025. https://medium.com/@DrAllenKamrava/top-10-most-relaxing-songs-according-to-neuroscientists-1e12922178c
2. de Witte M, Pinho A da S, Stams GJ, Moonen X, Bos AER, van Hooren S. Music therapy for stress reduction: a systematic review and meta-analysis. Health Psychol Rev. 2022;16(1):134-159. doi:10.1080/17437199.2020.1846580
3. Breit S, Kupferberg A, Rogler G, Hasler G. Vagus Nerve as Modulator of the Brain–Gut Axis in Psychiatric and Inflammatory Disorders. Front Psychiatry. 2018;9:44. doi:10.3389/fpsyt.2018.00044
4. Gerritsen RJS, Band GPH. Breath of Life: The Respiratory Vagal Stimulation Model of Contemplative Activity. Front Hum Neurosci. 2018;12:397. doi:10.3389/fnhum.2018.00397
5. Grassini S, Segurini GV, Koivisto M. Watching Nature Videos Promotes Physiological Restoration: Evidence From the Modulation of Alpha Waves in Electroencephalography. Front Psychol. 2022;13:871143. doi:10.3389/fpsyg.2022.871143
6. Hassan A, Tao J, Li G, et al. Effects of Walking in Bamboo Forest and City Environments on Brainwave Activity in Young Adults. Evid Based Complement Alternat Med. 2018;2018:9653857. doi:10.1155/2018/9653857
7. Chen H, Meng Z, Luo J. Is forest bathing a panacea for mental health problems? A narrative review. Front Public Health. 2025;13:1454992. doi:10.3389/fpubh.2025.1454992
8. White MP, Alcock I, Grellier J, et al. Spending at least 120 minutes a week in nature is associated with good health and wellbeing. Sci Rep. 2019;9(1):7730. doi:10.1038/s41598-019-44097-3