Feeling stressed? You’re not alone. A recent Gallup poll revealed that 49% of Americans—nearly half—frequently report feeling stressed. This number has increased by 16 points over the past two decades, indicating that our lives are becoming increasingly overwhelming. Globally, the situation isn’t much better; a Gallup survey from 2022 found that 40% of adults around the world feel stressed. Factors such as daily work and school pressures, political unrest, and financial concerns contribute to our stress levels.
But it doesn’t have to be this way! By stepping back and assessing your daily habits, you can identify ways to invite calm into your life. Whether it’s improving your physical health, strengthening social connections, or simply taking time to slow down, you can regain control and reduce stress. Here are 12 habits to help you relax:
1. Connect with Others
Stress can feel isolating. It’s vital to reach out and connect with others to gain perspective and support. Spend time with family and friends, whether over coffee or a quick phone call. If you’re busy, invite loved ones to join you in tackling daily tasks, like grocery shopping. Science shows that cuddling can boost oxytocin, the “happy hormone,” which helps reduce stress. If you don’t have someone to cuddle with, consider adopting a pet, but be sure you’re ready for that responsibility. Pets are known to alleviate anxiety just by being their adorable selves!
2. Practice Mindfulness
Mindfulness helps balance emotions and quiet anxious thoughts. By focusing on the present moment, you can reduce anxiety related to past regrets or future worries. Techniques such as meditation or yoga can ground you. In meditation, acknowledge your negative feelings and let them go. Yoga combines mindfulness with physical movement, releasing calming hormones.
3. Get Enough Exercise
Physical and mental health are closely connected. Regular exercise improves circulation, builds resilience, and regulates negative feelings like stress and anxiety. Aim for at least 20 to 30 minutes of moderate activity daily. If the gym isn’t your thing, opt for a daily walk, bike ride, or swim. Choose stairs over elevators and lift items at home for strength training. Whenever possible, exercise outdoors to soak up Vitamin D, which is linked to mood improvement.
4. Reduce Your Screen Time
The constant barrage of negativity from news and social media can be destabilizing. Limit your screen time to combat feelings of stress and anxiety. Blue light from devices can also cause vision issues and disrupt sleep patterns. Try to set aside your phone at least an hour before bedtime for better rest.
5. Breathe Deeply
Shallow or rapid breathing can trigger a fight-or-flight response, contributing to stress. Deep breathing slows your heart rate and centers your mind. Try square breathing: inhale for a count of four, hold for four, exhale for four, and hold again for four. This technique helps regulate your breath and focus your thoughts.
6. Get Some Sleep
Sleep is crucial for both your body and mind. It allows for rest and rejuvenation, resulting in sharper focus, stronger memory, and an improved mood. Most adults should aim for 7 to 9 hours of sleep each night. Create a restful bedroom environment and try to stick to a consistent sleep schedule.
7. Start Journaling
Journaling helps you process and release negative emotions. Write down your thoughts and feelings to recognize and deal with them. You can also make daily lists to stay organized, reducing feelings of overwhelm. Set aside specific times to jot down worries and engage in free writing to unlock hidden anxieties.
8. Practice Positive Thinking
A shift in attitude can dramatically impact your day. Focus on what you’re grateful for, whether it’s a supportive partner or a delicious cup of tea. Consider keeping a gratitude journal, writing down a few things you appreciate each day, or expressing thanks to someone verbally or through a note.
9. Eat a Healthy Diet
Certain foods help combat stress, particularly those rich in magnesium (like leafy greens and nuts) and zinc (like eggs and lean meats). Stay nourished—hunger and dehydration can lead to confusion and irritability. Meal prepping can ensure you have healthy options ready, even during busy times.
10. Try Calming Exercises
Exercises designed to relieve anxiety can be very effective. Squeezing a stress ball can help regulate your nervous system, while holding an ice cube or splashing your face with cold water can halt a panic spiral. The 5-4-3-2-1 sensory technique is also beneficial: identify five things you see, four you can touch, three you hear, two you smell, and one you taste.
11. Read or Listen to Music
Engaging in hobbies like reading or listening to music can provide a great escape from daily stress. Music can elevate your mood or help you process emotions, while reading offers quiet calm and new perspectives.
12. Take a Step Back
If you feel overwhelmed, pause to reflect on your feelings. Practice self-compassion; your emotions are valid. Acknowledge them and consider re-evaluating your priorities. Make two lists: one for today’s priorities and another for your long-term goals. Ensure that your daily actions align with what truly matters to you.
By incorporating these habits into your daily routine, you can create a more relaxed and balanced life. Remember, it’s okay to seek help if you need it, and taking small steps can lead to significant changes in your overall well-being.