How to Lower Stress: Five Simple Practices to Implement Every Day
- WPA Therapy
- 27 minutes ago
- 4 min read
April is Stress Awareness Month, a time dedicated to understanding the impact of stress and finding effective ways to manage it.
Stress may be a common part of your life, but chronic stress can take a serious toll on both mental and physical health. The good news is that small, simple changes can make a big difference when it comes to helping you reduce stress. From basic self-care to connecting with others, there are simple and effective ways to incorporate stress management practices into your routine.
In this article, we’ll explore easy, everyday practices that can help you understand how to lower stress, improve resilience, and create a more balanced lifestyle.
1. Prioritize Self-Care
When life gets busy, it’s easy to neglect basic needs, but taking care of yourself should be a priority—not an afterthought. By making time for key simple self-care habits, you can build resilience and create a sense of balance in your daily life.
Here are a few self-care practices that can help you reduce stress:
Get enough sleep: While the ideal amount of sleep can vary from person to person, the average person should aim for 7-9 hours of quality sleep each night. Poor sleep increases stress levels and affects mood, focus, and overall health.
Eat nutritious foods: Fueling your body with healthy, whole foods can help stabilize your energy and make you feel better overall. As much as you can, reduce processed foods and caffeine, which can contribute to increased stress and anxiety.
Stay hydrated: Dehydration can cause fatigue and irritability, making stress feel even worse. Find ways to drink plenty of water throughout the day to reduce stress.
Engage in relaxing activities: Whether it’s reading a book, taking a warm bath, journaling, or listening to calming music, make time for things that help you unwind.
2. Practice Mindfulness
Mindfulness encourages awareness of thoughts, emotions, and surroundings, helping to break the cycle of stress and overthinking. Studies show that mindfulness can reduce stress, improve focus, enhance emotional resilience, and promote a sense of balance in everyday life. Even just a few minutes a day can make a noticeable difference in how you feel.
Here are a few simple techniques to try:
Deep breathing: Focus on slow, deep breaths. Inhale through your nose for four seconds, hold for four seconds, and exhale through your mouth for four seconds. Repeat for a few minutes to calm your nervous system.
Body scan meditation: Close your eyes and bring awareness to different parts of your body, starting from your toes and moving up to your head. Notice any areas of tension and consciously relax them.
Mindful walking: Take a slow, intentional walk, paying attention to each step, the rhythm of your breath, and the sensations around you. This practice can be grounding and stress-relieving.
Guided meditation: Use apps like Headspace or Calm for short, guided sessions that help you focus, relax, and reset.
Five senses exercise: Pause and engage with your surroundings by identifying five things you see, four things you feel, three things you hear, two things you smell, and one thing you taste. This helps bring immediate awareness to the present moment.
3. Move Your Body
Physical movement is one of the most effective stress management tools we have at our disposal. Any type of movement—whether stretching, walking, running, dancing, or even cleaning—can help lower stress levels and improve overall well-being.
It doesn’t have to be intense or structured—what matters most is consistency and finding ways to move that feel enjoyable and sustainable.
Here are some easy ways to stay active:
Take short walks: A five-minute walk outside or around your home can refresh your mind and reduce tension.
Stretch or do yoga: Gentle stretching or yoga poses help release physical stress stored in the body.
Dance to your favorite music: A few minutes of dancing can instantly boost your mood and reduce stress.
Do household chores: Activities like vacuuming, gardening, or washing dishes can keep you moving while accomplishing daily tasks.
Use movement breaks: Set a reminder to stand up, stretch, or move for a few minutes every hour, especially if you sit for long periods.
4. Get Outside
Being outdoors has been shown to reduce anxiety and improve overall mood. Fresh air, natural light, and greenery can have an immediate calming effect, helping to relieve tension and promote relaxation. Even a few minutes outside can make a noticeable difference in how you feel.
You don’t need to take a long hike to experience the benefits of nature. Here are some simple ways to get outside:
Take a walk outside: Whether it’s in a park, around your neighborhood, or just stepping outside your office, fresh air and movement can help clear your mind.
Sit in the sun: A few minutes of sunlight can boost mood and energy levels by increasing vitamin D.
Practice grounding: Walk barefoot on grass, sand, or dirt to connect with the earth and reduce stress.
5. Stay Connected
Strong social connections play a crucial role in stress management. Spending time with friends, family, or even supportive communities can provide comfort, encouragement, and a sense of belonging—helping reduce stress and improve emotional well-being.
Here are some ways to stay connected:
Call or text a loved one: A quick check-in can provide comfort and remind you that you’re not alone.
Schedule quality time: Set aside time for coffee, a meal, or an activity with someone who makes you feel good.
Join a group or community: Whether it’s a book club, support group, or hobby class, shared interests help foster meaningful connections.
Express gratitude: Let the people in your life know you appreciate them. A heartfelt message or simple "thank you" can strengthen relationships.
Seek support when needed: If stress feels overwhelming, talking to a therapist or counselor can provide valuable guidance and coping strategies.
Stress Management Support Through Therapy
If figuring out how to lower stress feels overwhelming or difficult to manage on your own, working with a therapist can provide the support and tools you need. At Westmoreland Psychotherapy Associates, our expert therapists can partner with you to navigate stress, develop healthy coping strategies, and create a personalized plan for well-being
Managing stress doesn’t have to be overwhelming. Don’t wait to take the next step towards a happier and healthier you. Contact us today to get started.