Simple habits to reduce stress
In a fast-paced world where many of us juggle multiple roles and expectations from moment to moment, stress can feel like a constant companion. Many of the people I work with express feelings of overwhelm and exhaustion. It makes sense. A lot is asked of us. Simple habits may not erase stress, but they can help us manage it, leading to a greater sense of resilience and wellbeing.
1. Start the day without your phone
Before diving into texts, news, or social media, consider giving yourself 10 to 15 minutes of tech-free time. Stretch, breathe, or simply enjoy a quiet moment. Starting the day without your phone may help your nervous system ease into the day instead of being jolted into reactivity.
2. Take three deep breaths
It sounds basic, but breathing can be incredibly powerful. When stress hits, pause and take three slow, deep breaths. Inhale for four counts, hold for four, and exhale for six. This simple reset can calm your mind and lower your heart rate.
3. Create a worry window
Instead of worrying all day, consider setting aside 10 to 15 minutes in the evening to process your worries. Write them down or talk them out. Knowing you have a space for your concerns can help keep them from hijacking the rest of your day.
4. Move your body
You don’t need a full workout to benefit from exercise and movement. A 10-minute walk, dancing to a favorite song, or stretching at your desk can release tension and increase feel-good hormones like endorphins. At my wife’s job, sit-stand desks have become the norm, allowing people to stand and stretch during meetings or even do a little yoga. She has benefitted from an under-desk walking pad that allows her to slowly walk throughout the day, while checking emails or writing reports.
5. Practice saying “no”
Protecting your time and energy is crucial to managing stress. It is often perfectly acceptable to say “no.” Consider declining a request that drains you or setting a boundary. If you are not sure where to start, the next time someone asks you to do something that is optional and unappealing for whatever reason, try a simple “No, thanks.” If there is something that works better for you, suggesting an alternative.
6. Name what you’re feeling
Instead of saying, “I’m stressed,” try identifying the exact emotion you are feeling. Are you feeling overwhelmed, frustrated, lonely, or pressured? Naming emotions often reduces their intensity and can be good first step to figuring out what you actually need to feel better.
7. End the day with a ritual
Whether it’s lighting a candle, writing down one thing you’re grateful for, or doing a 5-minute guided meditation, ending your day with intention tells your body it’s safe to rest.
Stress won’t disappear overnight, but small habits to curb the worry can add up.