Stress isn’t just “in your head.” It’s your body’s way of reacting to things that feel threatening or overwhelming. When you’re stressed, your body releases hormones like cortisol and adrenaline. These hormones prepare you to fight or run away (fight or flight). But if you’re always stressed, your body stays in this high-alert mode, which can make you feel tired, anxious, or even sick.
The Key Takeaway.
You don’t need to quit your job, move to the forest, or become a monk to feel less stressed. Small, changes like breathing better, laughing more, stretching your body, or even hugging a pet can lower your stress levels without flipping your entire life upside down.
6 Ways You Can Lower Stress Without Big Changes.
When You’re Stressed, Breathe.
Taking slow, deep breaths can help calm your body and mind. It tells your brain that you’re safe, which can lower stress hormones.
- Sit or lie down comfortably.
- Inhale slowly through your nose for 4 seconds.
- Hold your breath for 4 seconds.
- Exhale slowly through your mouth for 4 seconds.
- Repeat a few times.
Move Your Body.
You don’t need to run a marathon. Even a short walk, dancing to your favorite song, or stretching can help. Moving your body releases endorphins, which are natural mood boosters.
Laugh It Out.
Laughter isn’t just fun, it’s good for you. Laughing can relax your muscles and release feel-good chemicals in your brain.
- Watch a funny video.
- Call a friend who makes you laugh.
- Try laughter yoga, where you combine breathing exercises with intentional laughter.
Go Outside.
Being around trees, plants, or even looking at pictures of nature can help you feel calmer. This practice, known as “forest bathing,” (AKA touch grass) is known to reduce stress levels.
- Take a walk in a park.
- Sit under a tree and listen to the sounds around you.
- If you can’t go outside, look at nature photos or videos.
Connect with Animals.
Petting a dog or cat can lower your stress levels. Animals can provide comfort and help you feel less alone.
- Visit a local animal shelter.
- Volunteer to walk dogs or play with cats.
- Watch cute animal videos online.
Try Progressive Muscle Relaxation.
This is tensing and then relaxing different muscle groups in your body. It can help you become more aware of physical sensations and reduce tension.
- Start with your toes, tense them for 5 seconds, then relax.
- Move up to your feet, calves, thighs, and so on, until you reach your head.
- Focus on the feeling of relaxation in each muscle group.
Drop Your Phone.
Constant notifications and screen time can increase stress. Taking breaks from your phone or computer will help your mind relax.
- Set specific times to check emails or social media.
- Turn off unnecessary notifications.
- Have screen-free times, like during meals or before bed.
Try one of these tips today. Pick the one that sounds easiest or most fun to you. Notice how you feel afterward.
