Stress is a part of life, but when managed effectively, it doesn’t have to control you. Creating daily habits to maintain a low-stress lifestyle is essential for long-term mental and physical health. Here are five evidence-based habits you can incorporate into your day to keep stress at bay.
1. Start Your Day with Mindfulness
A mindful morning can set the tone for the rest of your day. Spend 5-10 minutes focusing on your breathing or practicing gratitude. Research shows that mindfulness practices reduce stress by promoting relaxation and increasing self-awareness (Mindful.org).
How to Do It:
. Try a guided mindfulness app like Calm or Headspace.
· List three things you’re grateful for each morning.
· Spend a few minutes visualizing a positive and productive day.
2. Stay Physically Active
Physical activity is one of the most effective ways to reduce stress. Exercise releases endorphins, the body’s natural stress relievers, and can improve your mood.
How to Do It:
. Commit to at least 30 minutes of movement daily, such as walking, yoga, or cycling.
· If you have a sedentary job, take short breaks to stretch or walk around.
· Find activities you enjoy – they will make exercise feel less like a chore.
3. Practice Healthy Time Management
Poor time management can increase stress by making you feel overwhelmed and out of control. Developing a structured routine helps you prioritize tasks and allocate time for relaxation.
How to Do It:
· Use a planner or digital tool like Notion or Google Calendar to organize your tasks.
· Break large projects into smaller, manageable steps.
· Learn to say “no” to non-essential commitments when your schedule feels overloaded.
4. Focus on Nutrition and Hydration
What you eat and drink significantly affects your stress levels. Consuming nutritious meals and staying hydrated can stabilize your mood and energy levels.
How to Do It:
· Incorporate whole foods, such as fruits, vegetables, lean proteins, and whole grains, into your diet.
· Avoid excessive caffeine or sugar, as they can contribute to stress and energy crashes.
· Drink at least 8 glasses of water daily.
5. Prioritize Sleep
Sleep is crucial for stress management. Without adequate rest, your body and mind are less equipped to handle daily challenges. Research shows that poor sleep quality is closely linked to increased stress (National Sleep Foundation).
How to Do It:
· Aim for 7-9 hours of sleep each night.
· Keep the same bedtime.
· Establish a calming bedtime routine, like reading or meditating.
· Stop looking at screens at least an hour before bedtime.
· Keep screens out of the bedroom to improve sleep quality.
· Buy a cheap alarm clock if you use your phone/device as an alarm clock.
Staying Stress-Free for the Long Term
While stress is inevitable, incorporating these habits into your daily routine can make a significant difference in how you manage it. Remember, even small changes can lead to big results over time. By practicing mindfulness, staying active, managing your time, eating well, and prioritizing sleep, you can maintain a low-stress lifestyle and improve your overall wellbeing.
Next Steps: If you’re looking for deeper insights into stress management, check out our next article: How to Manage Stress Before It Becomes Burnout. Learn actionable steps to handle moderate stress before it affects your life. [Read Here].
If stress is already overwhelming you, don’t hesitate to reach out for support. Book a complimentary call with our intake team to explore how we can help you. Schedule a Call Now.
If you haven’t done so already, check out our stress and burnout reflection tool.
