15 simple methods to reduce daily stress
Stress is a part of life. But when it becomes too prevalent, it can seriously impact mental and physical health. Fortunately, there are many simple and natural ways to feel better, without medication. Here are 15 easy methods to adopt to ease stress.
1. Move more
Doing even a little exercise helps release tension. A study conducted with students showed that engaging in physical activity twice a week is enough to reduce perceived stress. You don't need to become a marathon runner: walking, cycling, or dancing in your living room can already make a difference. The important thing is to find an activity you enjoy.
2. Eat a balanced diet
Diet plays a major role in stress management. A diet high in ultra-processed foods and added sugars is associated with higher stress levels. Conversely, whole foods (vegetables, fruits, fish, legumes, seeds, etc.) help stabilize mood. Also consider foods rich in magnesium and B vitamins, which are essential for the proper functioning of the nervous system.
3. Reduce screen time
Spending too much time on your smartphone or computer can increase anxiety. Furthermore, prolonged screen time disrupts sleep quality, which exacerbates stress. Try to limit screen time in the evening and schedule some technology-free moments during the day.
4. Taking care of yourself
Self-care isn't a luxury, it's a necessity. It's about taking time to do things that make you feel good: a warm bath, a soothing book, a walk, a stretching session, or a relaxing moment with a scented candle. Simple gestures that recharge your batteries.
5. Write down your thoughts
Keeping a journal can help you process your emotions and gain clarity. It allows you to externalize tensions and take a step back from your experiences. Even a few lines each evening can be beneficial.
6. Reduce caffeine
Coffee can be stimulating, but in excessive amounts, it increases irritability and stress. Try not to exceed 4 to 5 cups per day, and opt for alternatives such as green tea, herbal infusions, or energizing smoothies.
7. Spend time with loved ones
Human relationships are a natural shield against stress. Chatting with a friend, laughing with family, or sharing a moment with a trusted person helps to release tension. If you feel isolated, joining a group or getting involved in volunteer work can also help create connections.
8. Learn to say no
Trying to do everything, accepting everything, can quickly lead to burnout. Setting boundaries, saying no to certain requests, or simply postponing an appointment is also a way to take care of yourself. Protect your energy.
9. Avoid procrastination
Procrastinating creates unnecessary stress. By better organizing your tasks, setting priorities, and making progress little by little, you'll feel more in control. Even a simple list can help ease your mind.
10. Try yoga
Yoga is known to reduce stress and improve mental well-being. It works on both the body and mind, reducing muscle tension, blood pressure, and heart rate. Even a short session can be enough to soothe.
11. To hug (or to hug someone)
Physical contact – like a hug or snuggling – triggers the release of oxytocin, a hormone that calms the nervous system and reduces stress. This simple gesture has a real impact on mood.
12. Go outside in the fresh air
Nature has an immediate effect on stress. Even 10 minutes in a park, garden, or green space is enough to improve your mood. If you have the opportunity, go for a hike, a walk in the forest, or visit a botanical garden.
13. Breathe deeply
Breathing exercises are very effective for calming the body. Try abdominal breathing, square breathing (inhale for 4 seconds, hold for 4, exhale for 4, hold for 4), or alternate nostril breathing. A few minutes are enough to soothe the mind.
14. Spending time with an animal
Pets can be true stress relievers. Cuddling a cat, walking a dog, or even just watching them provides a feeling of well-being. Their presence is reassuring, brings joy, and gives a sense of purpose.
15. Consider dietary supplements
Certain deficiencies (in magnesium, B vitamins, etc.) can make the body more vulnerable to stress. Supplements can help, provided they are tailored to your needs. Before taking any, it is always advisable to consult a healthcare professional.
