Feeling overwhelmed? You’re not alone. But managing stress doesn’t have to mean a complete lifestyle overhaul.
Here are some science-backed, surprisingly simple ways to lower your stress levels and start feeling better — starting today.
Move your body regularly
Physical activity isn’t just good for your body — it’s a powerful stress reliever.
Research shows that just two sessions of aerobic exercise per week can noticeably reduce stress.
Whether it’s walking, cycling, or dancing in your living room, staying active helps regulate mood and clear your mind.
Eat whole foods
Highly processed foods and excess sugar are linked to higher stress levels.
On the flip side, whole foods like vegetables, fruits, fish, and legumes nourish your brain and body, making you more resilient to daily stressors.
Plus, meals made from whole ingredients support balanced moods and energy.
Cut down your screen time
Excessive screen use — especially smartphones — has been connected to increased stress and poor sleep.
Taking breaks from screens, especially before bed, can help you reset mentally and physically, leading to better focus and emotional balance.
Make time for self-care
Self-care doesn’t need to be fancy. It’s about doing small things that support your well-being.
Whether it’s lighting a candle, going for a walk, reading, or soaking in a warm bath, giving yourself this attention can improve quality of life and reduce stress over time.
Start a journal
Writing down your thoughts can help you release built-up emotions and gain clarity.
Journaling is a proven technique for managing stress and enhancing self-awareness.
You can go freestyle or use a guided journal if you need prompts to get started.
Watch your caffeine intake
While a cup of coffee might be comforting, too much caffeine can worsen anxiety and disrupt sleep — both of which elevate stress.
Experts recommend staying under 400 mg per day (roughly 4–5 cups of coffee). Try herbal teas or smoothies as gentler alternatives.
Connect with people who matter
Strong social connections are one of the best buffers against stress.
Spending time with friends, family, or romantic partners can boost your mood and make tough days feel a bit lighter.
If your circle is small, joining a group or volunteering can expand your support network.
Set healthy boundaries
Saying “no” is a powerful stress management tool. Overcommitting and people-pleasing can drain your energy.
Learning to protect your time and emotional space — especially around stress-inducing individuals — helps you stay grounded and in control.
Don’t let tasks pile up
Procrastination can lead to a vicious cycle of stress and guilt. If you regularly delay responsibilities, try using to-do lists with realistic goals and timelines.
Tackling one task at a time reduces anxiety and builds momentum, even when motivation is low.
Try yoga for mind and body
Yoga isn’t just stretching — it’s a full-body and mind practice.
Studies show it can lower cortisol levels, blood pressure, and heart rate, while boosting mood-stabilizing brain chemicals.
Even a short 15-minute session can make a big difference.
Practice mindfulness daily
Mindfulness — the act of being fully present — has been shown to ease stress and anxiety.
Meditation, mindful breathing, or simply observing your thoughts without judgment are great ways to cultivate calm and emotional resilience.
Embrace physical touch
Hugs, cuddles, and other forms of affectionate touch can trigger the release of oxytocin, the “feel good” hormone.
This helps decrease cortisol (the stress hormone), lower blood pressure, and slow your heart rate — all signs of stress melting away.
Get out into nature
You don’t need to go on a week-long hike to feel the benefits of nature. Just 10 minutes in a park, garden, or other green space can significantly lower stress levels.
Urban dwellers can find pockets of calm in local parks or even quiet tree-lined streets.
Focus on your breath
Deep breathing can reset your nervous system in minutes.
Techniques like box breathing, alternate nostril breathing, or belly breathing activate your body’s relaxation response, helping you feel more centered and calm almost instantly.
Spend time with pets
Pets are more than companions — they’re stress-busters. Petting your dog or cat can boost oxytocin, improve mood, and provide comfort.
They also encourage routines and physical activity, both of which support mental well-being.
Look into helpful supplements
Chronic stress can deplete key nutrients like magnesium, which plays a role in calming the nervous system.
Supplements may help, but it’s important to talk to a doctor first to ensure they’re safe and suited to your needs.
This article is based on information from Healthline.com.