How Exercise Reduces Stress and Supports Mental Health
If you’re looking for a natural and effective way to relieve stress, incorporating exercise into your daily routine (with a doctor’s approval) can be a powerful place to start. Exercise is widely recognized as a stress reliever, but many people wonder how moving the body actually impacts stress levels and mental health.
Research consistently shows that regular physical activity can reduce stress, improve mood, and support emotional resilience. Below are several evidence-based ways exercise helps regulate stress and improve overall well-being.
How Exercise Helps Reduce Stress
1. Increases Endorphin Production: Exercise stimulates the release of endorphins—chemicals produced by the pituitary gland and hypothalamus that act as natural pain relievers and mood boosters. Endorphins help reduce the perception of stress and promote feelings of calm and well-being. This “feel-good” response is one reason people often notice improved mood after physical activity.
2. Lowers Stress Hormones: Physical activity has been shown to reduce levels of stress hormones such as cortisol and adrenaline. Over time, regular exercise can help regulate the body’s stress response, making it easier to recover from daily stressors.
3. Improves Sleep Quality: Chronic stress and poor sleep often go hand in hand. Research shows that exercise can help people fall asleep faster, sleep more deeply, and wake feeling more rested. Improved sleep, in turn, helps reduce emotional reactivity and lowers overall stress levels.
4. Supports Emotional Regulation: Exercise improves the brain’s ability to regulate emotions by increasing blood flow and supporting neurotransmitter balance. This can lead to better mood stability and increased resilience during stressful situations.
5. Provides a Mental Reset: When you’re feeling stressed, your thoughts can become repetitive and overwhelming. Exercise naturally redirects attention toward physical movement, breathing, and coordination. This shift can function as a form of moving meditation, helping quiet racing thoughts and reduce rumination.
6. Builds Confidence and a Sense of Control: Maintaining an exercise routine—even a modest one—can increase feelings of accomplishment and self-efficacy. Feeling capable and in control can significantly reduce stress and improve self-esteem.
Getting Started With Exercise for Stress Relief
If you’re not used to exercising, it’s important to start slowly and listen to your body. Overexertion or injury can create additional stress rather than relief. The goal is consistency, not intensity.
Remember that exercise doesn’t have to look a certain way to be effective. Any movement that raises your heart rate and feels enjoyable can support stress reduction.
Examples include:
Walking or hiking
Stretching or yoga
Dancing
Swimming
Strength training
Biking
Choosing an activity you enjoy makes it far more likely you’ll stick with it long-term.
Exercise Is Helpful—But Not Always Enough
While exercise can significantly reduce stress, it isn’t a cure-all. Ongoing stress related to work, relationships, trauma, anxiety, or depression may require additional support.
If you’ve incorporated regular movement into your routine and still feel overwhelmed, therapy can help address the underlying causes of stress. A therapist can work with you to develop coping strategies, improve emotional regulation, and create a more balanced approach to managing stress.
Get Support for Managing Stress
Our experienced therapists understand the toll stress can take on your mental and physical health. We provide personalized support to help you manage stress more effectively and improve overall well-being.
If you’re ready to take the next step, Contact us today to learn more and schedule an appointment.