Few things affect the whole person—body, mind, and spirt—like chronic stress. Some degree of stress is an unavoidable part of life. We each carry different burdens, and some of us encounter more stress than others. For example, you may be struggling with a relationship or dealing with a particularly challenging job. How we respond to the stressful events can make all the difference. The good news is that small, consistent habits can help reset your nervous system, calm your mind, and strengthen your body’s ability to bounce back.
Here are 5 simple, research-backed habits that can help you reduce stress and restore your sense of peace:
- Move your body daily (Exercise). If you’re used to packed days with high levels of stress, you might think that you don’t have time to exercise. After a long day of work and handling family responsibilities, your sole desire may to sit in a corner somewhere and relax. But committing some time to exercise is just the thing you may need to help take the edge off and truly unwind.
Regular physical activity lowers stress hormones, boosts mood-enhancing endorphins, and clears mental fog. It’s one of the most powerful natural stress-relievers available. Try some stretching to loosen those tense muscles or do a workout with a short exercise video. You could also take the family on a brisk walk. Aim for at least 20 minutes of physical activity most days of the week.
- Keep a gratitude journal. If you are plagued with stress (or even if you’re not) you may tempted to think that this is a pointless exercise. However, you may be pleasantly surprised to know that regularly writing down what you’re thankful for is a game changer for reducing stress.
Focusing on what’s going right trains your brain to shift away from fear and feeling overwhelmed. Gratitude helps rewire your thoughts, increase optimism, and improve sleep. Consider writing down 3 things you’re thankful for each evening. In fact, why not get a journal just for this purpose and keep it by your bed. Reflect on the many blessings you have daily.
- Practice deep breathing. Intentional deep breathing ensures a greater exchange of oxygen and carbon dioxide, which can help calm your mind and body. Deep breathing shifts the body from “fight or flight” response, which calms the nervous system and signals the body to relax. The great news is that deep breathing is easy to do, yet powerfully effective, and can be performed several times throughout the day. Try this simple 4-7-9 method: Inhale for a count of 4, hold for a count 7, and exhale for a count of 9. Repeat 4 times. Whenever you feel tense, take a moment to do some deep breathing.
- Unplug regularly (Digital Detox). Intentionally choosing to refrain from using technology like smart phones, tablets, computers, etc. has become known as a digital detox. Constant screen time overstimulates the brain and adds to stress. Stepping away offers several benefits for relief, including reduced stress and anxiety, improved focus and productivity, better quality of sleep, and enhanced mental health. Choose to turn off screens 30-60 minutes before bed, and have one screen-free hour per day.
- Spend time in nature. Well recognized for its positive impact on reducing stress, spending time in nature offers several physical, mental and emotional benefits. These include lower cortisol levels, reduced heart rate, improved mood, ability to focus, and reduced anxiety. Even short times outside have been shown to reduce stress and improve emotional well-being. A few suggestions may include taking a daily nature walk, starting your day by looking at the sunrise, and going to the park at least once a week.
These habits may seem simple, but together they create a powerful foundation for greater calm, clarity, and resilience. Why not start small—commit to performing one of these habits on a regular basis. As you add more and make these habits a regular part of your life, you’ll experience a stress reset.
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