We all get stressed out from time to time.

Stress is a normal (and sometimes even helpful!) physical reaction that allows us to tackle difficult situations. However, when stress becomes overwhelming (acute stress) or constant (chronic stress), it can have negative effects on our wellbeing and overall satisfaction.

Many individuals experience worry or stress, which can negatively impact their health. Chronic stress has been linked to various psychological and physical problems such as hypertension, metabolic syndrome, depression, and anxiety.

The good news is that you have some control over it.

Here are 7 practices and activities that can help you manage stress and build resilience. And the best part? They’re all supported by science.

7 ways to lower stress

Try deep breathing

Harness the power of your breath to calm your mind.

When stress seems overwhelming, try deep breathing to naturally release tension and anxiety.

Just five minutes of this practice has been proven to reduce stress and elevate your mood.

Methods such as diaphragmatic breathing and paced breathing use the link between your breath and the autonomic nervous system.

By taking deliberate deep breaths, you can shift out of fight-or-flight mode (SNS arousal) and into a rest-and-digest state (parasympathetic).

So take a moment to breathe deeply, and let yourself relax.

Try it now:

Develop a meditation practice

The above video is a great start to developing a meditation practice. If you enjoyed it, maybe try breathing and meditating with it every day this week.

Meditation is a wonderful way to quiet the mind.

With thousands of thoughts popping up in our heads every day, it’s no wonder we often feel stressed!

While we can’t completely turn off our thoughts, meditation helps us get as close as possible.

There are different styles of meditation that have been proven to effectively reduce stress. I’ve written about some of them here, here, and here.

You can try guided meditations. There’s lots on YouTube. You can also try searching wherever you listen to podcasts.

Or try the one below:

Move joyfully

Finding joy in movement is my SECRET to a consistent movement practice.

I’ve written about joyful movement here and here.

When you work out, your body releases endorphins, neurotransmitters, and other happy molecules like brain-derived neurotrophic factor (BDNF). These natural mood boosters do a great job at fighting stress.

Plus, physical activity gives you a productive way to release built-up energy and tension, helping you take your mind off whatever is stressing you out.

Finding the motivation to exercise when life gets overwhelming can be tough.

But here’s some good news: even just a few minutes of any kind of movement counts towards your well-being. So go for it!

Short on time? Try this 10-minute morning yoga stretch at any time of day.

Or try this 15-minute dance party:

Spend time in nature

Studies repeatedly show that being in nature has a positive impact on our mental health. Despite this, activities such as forest bathing, earthing, and ecotherapy are often viewed as unscientific.

However, there is strong evidence to support their effectiveness in relieving stress.

Just being outside can have restorative effects on our psyche.

Whether it’s taking a walk through the forest or simply spending time in a park, being in nature can lower stress hormones like cortisol and help ease anxious thoughts.

Even just 10 minutes outdoors can improve your mood and activate your body’s natural relaxation response.

You don’t have to go to extreme measures like walking barefoot or hugging trees to reap the benefits of nature. Simply immersing yourself in a natural environment for even a short amount of time can have significant benefits for reducing stress levels.

So go ahead and take that leisurely stroll in the park—your mind will thank you for it!

Challenge yourself

At first, it might seem unproductive to take on more tasks, but trying something fresh and difficult can actually boost your confidence and sense of competence. This can then help you handle stressful situations better.

In psychology, this is known as having a growth mindset.

Having a growth mindset can build resilience against stressors and change the way you view stress.

Have fun

Relax and let loose!

While your list of tasks may seem never-ending, taking a quick break to engage in an activity you love can help alleviate stress.

It’s natural to want to listen to sad music or watch somber movies when feeling stressed, but consciously choosing happier options can greatly impact your stress levels and lift your spirits.

Try yoga nidra

Not getting a good night’s sleep may not be the only reason for your stress, but it can definitely make it worse.

When you don’t get enough rest, your body’s stress response system gets turned on. This leads to an increase in cortisol and adrenaline levels, which in turn causes more stress and anxiety.

If you didn’t get enough sleep last night—or are feeling particularly stressed—try yoga nidra. It gives you the benefits of a quick nap.

Yoga nidra, also called yogic sleep, is when you reach a state of awareness that falls between being awake and sleeping. This is usually achieved through a guided meditation.

Try the yoga nidra session below or find one on YouTube:

Conclusion

Stress is a natural and unavoidable part of life, but we shouldn’t let stress to keep us down.

The trick is to address stress before it overwhelms us. This makes managing it much simpler.

So try:

1. Try deep breathing
2. Develop a meditation practice
3. Move joyfully
4. Spend time in nature
5. Challenge yourself
6. Have fun
7. Try yoga nidra

Whichever of the above tips you choose, strive to stick with them for a few weeks to notice their positive effects.

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If you’d like support in implementing any of these health practices (or others), I’d love to be your coach. Schedule a discovery call so we can check if we’re a good fit.