10 Habits That Can Naturally Reduce Stress

Stress Is becoming an everyday part of life for many people. Life's pressures, including work, money and family obligations, not to mention how much time you are spending in front of a screen, gradually deplete your mind and body of energy. The good news is that you do not always have to rely on something expensive or take medication to manage your stress levels. Practicing simple, healthy habits on a daily basis can greatly reduce the effects of stress on your body and mind and allow you to be more calm, happy and in control.

The following are evidence-based, practical habits that you can begin doing today.

1. Take Your Time In The Morning

The way you start your morning affects how well you will do for the rest of the day. If you wake up and hurry to get out of bed and check your phone right away, you will have already increased your levels of cortisol (the stress hormone).

Ways to have a healthy morning routine:

• Get up earlier: Set your alarm 10-15 minutes earlier than usual.
• Before getting out of bed, take several deep, cleansing breaths.
• Avoid looking at social media upon awaking
• Stretch or sit quietly for a few minutes

Your first few moments in the day, before chaos sets in, will give you a foundation for a balanced and focused mind for the rest of your day.

2. Perform Deep Breathing Exercises Daily

Deep breathing is one of the quickest and easiest methods of calming the nervous system. By slowing your heart rate, relaxing your muscles and relieving anxiety, deep breathing creates an environment in which your body feels safe and calm. 

How to Perform Deep Breathing:

• Inhale through your nose for 4 Seconds
• Hold Your Breath For 4 Seconds
• Exhale Slowly Through Your Mouth (6 Seconds)
• Repeat This For A Total Of 5 Minutes

Perform this exercise at least 1-2 times per day.

3. Regular Movement Is Important

Moving your body releases endorphins (the "happy" hormone) and provides you with emotional benefits. You do not have to participate in vigorous exercise to receive the benefits of exercise.

Some examples of stress-reducing forms of movement:

• Exercising outdoors by going for a walk
• Going for a light jog
• Doing yoga or stretching
• Simply dancing at home
• Riding a bicycle

You can improve your mood and reduce stress levels in 20 - 30 minutes a day.

4. Eating Foods That Reduce Stress Is Important

Your diet has a large effect on your ability to deal with stress, and you should avoid processed foods and added sugars, as they may contribute to your anxiety level.

Some foods that may help reduce stress are:

• Fresh fruits and vegetables
• Whole grains
• Nuts and seeds
• Yogurt and other fermented foods
• Herbal teas (restorative teas like chamomile, green tea)

Drinking a sufficient amount of water is equally important for maintaining mental clarity.

5. Getting Sleep That Is Restorative and Healthy

Stress, irritability, and disrupted emotional balance can all be caused by sleep deprivation. Healthy sleep is a crucial part of your overall mental health.

Some good practices for better sleep include:

• Same time going to bed and getting up in the morning
• Limiting screen time to at least 1 hour before bed
• Keeping your bedroom dark and quiet
• Limiting caffeine intake in the late afternoon/evening

It is important for adults to aim for 7 - 9 hours of restorative sleep each night.

6. Decrease Exposure to Screens and Digital Overload

Your brain is in a constant state of alertness due to the continuous flood of notifications and the mindless act of scrolling endlessly.

Healthy habits relating to technology:

• Designate times to be screen free
• Turn off notifications that aren’t necessary
• Don’t look at your phone during mealtime
• Take breaks from screens throughout the day

Having less screen time will give you more mental tranquility.

7. Enjoy Nature

Nature has a calming influence on the mind. Being in nature and exposing yourself to clean air and sunlight will help your body produce less of the stress hormone cortisol.

Ways to connect with nature easily: 

• Go for a walk in the park
• Get some sunshine while sitting outside
• Take care of your plants
• Listen to sounds of nature

Even just a few minutes spent outside can improve your mood.

8. Practice Gratitude Every Day

Being grateful will help you decrease the amount of time that you spend dwelling on the problems in your life and increase the amount of time that you are focused on the good things (i.e., good memories) in your life each day; therefore, developing the habit of being grateful will improve your emotional health and decrease your stress.

How to practice being grateful:

• Write down 3 things that you are thankful for
• Think about good things that you experienced that day before you go to sleep
• Let other people know that you are grateful to them

Over time, when you practice being grateful, you will train your brain to remain calm.

9. Stay Connected to & Talk to Supportive People

Talking to someone you trust can help relieve emotional burdens. You don’t have to deal with stress by yourself!

Healthy ways to connect socially:

• Call a friend, family member, or both.
• Share feelings honestly
• Spend time with positive people
• Ask people for help when necessary

One important factor that impacts your ability to reduce the level of negative emotions you are experiencing is having an emotional connection with people.

10. Create Little Things That Make You Happy

Having enjoyable experiences in your life can help reduce stress. Even the smallest amounts of enjoyment can help reduce stress.

Some examples of things that may bring you joy include:

• Reading a book
• Listening to music that is soothing to you.
• Writing in a journal
• Making your favorite foods
• Engaging in a hobby of yours.

All these moments allow your brain to relax, recover, and gain energy.

You don't need to make major changes in your life to decrease your level of stress through naturally occurring means! By developing small healthy habits and repeating them on a regular basis, you can create a better physical and emotional state through consistency. Start out with one or two habits, continue doing them consistently, and eventually you'll establish the type of life that promotes peace and balance.

Your mind and body will be grateful for what you've done!