7 Ways to Reduce Stress and Improve Your Health

Stress is part of life, but when it builds up or lasts for a long time, it can affect your physical and mental health. Learning how to manage stress can help you cope with everyday challenges and support your overall well-being. 

You do not need to overhaul your routine. Start with one small change, notice how you feel and build on what helps. 

“Some stress is unavoidable but you can do plenty to prevent it from taking a toll on your health, including exercising regularly, eating healthy, staying hydrated and getting the right amount of sleep,” says Paul Brydon, DO, a family medicine physician at Scripps Clinic Rancho Bernardo. 

Physical activity can help improve your mood and lower stress levels. Take a short walk, stretch between tasks or put on music and dance. If you can, spend some of that time outdoors. 

Choose an activity you enjoy, start small and build a routine that helps you stay consistent with exercise.

Invite a friend along or use a walk as a break between stressful tasks. Even short period of movement can benefit your well-being.

Busy days can make it easy to skip a meal or eat while rushing through another task. Keeping a simple meal or snack on hand can make it easier to care for yourself when your schedule changes. 

Aim for a variety of foods, including fruits, vegetables, whole grains and protein, and drink water throughout the day. Planning ahead for busy days can help you maintain regular meals without expecting your eating routine to be perfect.

Stress can make it harder to sleep, and poor sleep can make it harder to cope with stress the next day.

Try going to bed and waking up at about the same time each day. Give yourself time to wind down and consider putting away screens before bed and build healthy habits that help you get a better night's sleep.

Most adults need at least seven hours of sleep each night. Sleep needs vary by age.

Write down what is adding to your stress. Seeing it on paper may help you separate problems you can act on from those that are outside your control. 

Then choose one practical step: ask for help with a task, adjust a commitment or break a large job into smaller parts. If a problem cannot be resolved right away, decide what support you need while you work through it. You do not have to solve everything today. 

Deep breathing can be a convenient way to pause during a stressful moment. Find a comfortable position and take a few slow breaths, paying attention to the air moving in and out. You can also try meditation or gentle yoga if those practices appeal to you. 

“Stress can put your body on high alert,” says Dr. Brydon. “Taking a few slow, deep breaths can help you pause and settle your body’s stress response. It’s a simple technique you can use almost anywhere.” 

A calming practice does not need to take much time. Try it for a few minutes during a break or as part of your bedtime routine.  

Text a friend, call a family member or make plans with someone you enjoy spending time with. You can talk about what is bothering you, ask for help or simply enjoy a conversation. 

Think about the people who leave you feeling heard and supported. If meeting in person is difficult, a phone or video call can still give you time to connect. Supportive relationships can help people cope with stressful times.  

Staying informed matters but checking upsetting news or social media throughout the day may leave you feeling overwhelmed. Notice whether certain accounts, topics or times of day seem to increase your stress levels. 

Consider turning off unnecessary alerts, setting aside specific times to catch up and finding ways to reduce screen time. Use the break for something that helps you unwind, such as listening to music, stepping outside or talking with a friend.

Setting healthy boundaries can help you stay informed without adding unnecessary stress.

Frequent headaches, muscle tension, irritability and difficulty concentrating may be signs of chronic stress.

If stress persists, becomes difficult to manage or interferes with daily life, consider talking with your primary care doctor or a mental health professional.

“You don’t have to wait until stress feels overwhelming to ask for help,” says Dr. Brydon. “Your doctor can help you understand what may be contributing to your stress and find strategies and support that fit your needs.”