7 Daily Habits That Help Reduce Stress

 

Here are some easy ways to keep stress in check so you stay happier and healthier.

Stress is a normal part of life, but too much of it can take a serious toll on your health. When stress builds up, it can leave you feeling overwhelmed, anxious or exhausted. Over time, it contributes to physical health problems like high blood pressure, heart disease and a weakened immune system. Stress can also affect your mental well-being, making it harder to focus, sleep or enjoy daily activities.

The good news is that small daily habits can help keep stress in check. Here are 7 simple ways to ease stress:

1. Get moving. Physical activity releases endorphins, chemicals in the brain that help boost your mood and lower stress levels. Activities like walking, jogging, biking or dancing can serve as a healthy outlet for tension. You don’t need to spend hours at the gym. Just 30 minutes of movement a day can make a difference. Even stretching or a quick walk around the block helps when you're feeling overwhelmed.
2. Eat healthy foods. A diet full of processed foods, sugary snacks and caffeine leaves you feeling sluggish and irritable. On the other hand, eating whole, nutrient-rich foods helps balance your mood and energy levels. Focus on meals with lean proteins, whole grains and plenty of fruits and vegetables. Drinking enough water is also important. Dehydration can add to feelings of stress and fatigue.
3. Set boundaries. Learning to say no when you're overwhelmed is an important part of stress management. Prioritize what’s truly important and don’t be afraid to set limits on work, social commitments or obligations that drain your energy. Taking time for yourself isn’t selfish—it’s necessary for maintaining balance in your life.
4. Practice deep breathing. This calming practice can help you relax almost instantly by lowering your heart rate, reducing muscle tension and making you feel more in control of your emotions. Find a quiet place, sit comfortably and take a slow, deep breath in through your nose. Hold it for a few seconds, then exhale slowly through your mouth. Repeat this for a few minutes.
5. Laugh more. Laughter releases feel-good hormones and reduces the level of stress hormones in your body. Watching a funny movie, reading a humorous book or sharing jokes with friends can lift your mood. Even if you don’t feel like laughing, sometimes faking a chuckle can turn into the real thing and brighten your day.
6. Connect with others. Humans are social beings and spending time with others can help relieve stress. Whether it's a deep conversation with a close friend, a family game night or simply texting someone who makes you smile, social connection is essential for emotional health.
7. Get enough sleep. Your body needs time to recharge and when you’re running on too little rest, your mood, focus and energy suffer. To improve sleep quality, establish a bedtime routine. Turn off screens, dim the lights and do something relaxing, like reading or stretching, before bed. Prioritizing sleep can make a noticeable difference in how you handle daily stressors.

By adopting these habits, you can take small but meaningful steps toward reducing stress and improving your mental and physical health.

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Date Last Reviewed: February 18, 2025

Editorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. Contact Editor

Medical Review: Perry Pitkow, MD

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