In today’s fast-paced world, stress has become an unwelcome companion for many of us. Whether it’s deadlines, financial worries, or juggling the demands of daily life, stress has a sneaky way of creeping in and taking a toll on our mental and physical well-being. The good news is there are simple, effective ways to manage stress and reclaim your sense of calm. Check out a few practical strategies to relieve stress and bring more balance into your everyday life—because you deserve to feel at ease, even when life gets hectic:
Deep Breathing:
This easy tool requires no equipment and very little time, making it a great option for anytime you feel stressed, no matter where you are. You start by closing your eyes and taking a deep breath in through your nose and out through your mouth. Focus on your breath as you continue in through your nose and out through your mouth. Allow your body to relax with each exhale. This can be done for one minute, or more if time allows.
Gentle Stretching:
This is another great tool if time is short and you are feeling some stress. Release any physical tension you might be feeling by stretching your neck from side to side. Relax your shoulders and your back with gentle movements. These movements help improve circulation and reduce stiffness.
Mindful Meditation:
For this reset, sit in a comfortable position and close your eyes. Try to bring your attention to the moment, if you notice it begins to wander simply acknowledge your thoughts and return to being present. Focus on a mantra, a memory, or a saying that you love or feel inspired by to help clear your mind. Continue this with breathing and reflecting with any amount of time you have.
Hydrate and Reset:
For this reset, grab a glass of water and enjoy it while taking a few deep breaths. Even a few minutes away from distractions can help you find a moment of peace, allowing you to focus on yourself and feel less stressed.
Taking just a few moments each day to practice these simple stress-relief techniques can have a powerful impact on both your mind and body. Research shows that practices like deep breathing and meditation can lower cortisol levels, the body’s primary stress hormone, and help regulate your nervous system. Gentle stretching improves circulation and flexibility while reducing physical tension, and staying hydrated supports brain function and mood regulation. By making these small resets a part of your routine, you’re not only managing stress, but you’re also building resilience, one calming breath at a time.
Written By:
Alisha Barton, Family and Consumer Sciences Educator, Ohio State University Extension, Miami County, barton.345@osu.edu
Reviewed By:
Zoie Clay, Family and Consumer Sciences Educator, Ohio State University Extension, Lawrence County, clay.256@osu.edu
Resource:
American Psychological Association. (2024, October 24). 11 healthy ways to handle life’s stressors. American Psychological Association. https://www.apa.org/topics/stress/tips