More Than Our Story

10 Ways to Reduce Daily Stress

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Practical Strategies for a Calmer Life

Stress is a normal part of modern life, but when it becomes a daily occurrence, it can affect your mood, sleep, energy, and long-term health. The good news is that small, consistent habits can significantly reduce your stress and help you feel more balanced, focused, and resilient. Here are ten simple, practical ways to reduce stress and bring more calm to your daily routine.

Start Your Day with Intention

Your morning routine influences your whole day. Instead of rushing to check emails or social media, consider starting with a short grounding exercise.

Short grounding exercise:

  • Take 10 slow, deep breaths while reflecting on what you’re grateful for
  • Do some easy stretching, yoga, or go for a walk
  • Create a list of your day’s priorities

START ON THE RIGHT FOOT:
Starting your day with intention helps calm and relax your nervous system, channeling your energy positively into the day ahead.

Practice Deep Breathing

When stress rises, your breathing becomes shallow and rapid. Slow, controlled breathing signals your body to relax.

A simple ‘Box Breathing’ technique:

  1. Sit upright in a comfortable, supported chair with your feet flat on the floor and your back straight.
  2. Inhale through your nose for 4 seconds.
  3. Hold your breath with full lungs for 4 seconds.
  4. Exhale through your mouth for 4 seconds.
  5. Hold your breath with empty lungs for 4 seconds.
  6. Repeat for 1-2 minutes. As you get more comfortable, you can progress to longer intervals and durations.

THE BENEFITS OF DEEP BREATHING:
Deep breathing can help you cope with panic and stress when you feel overwhelmed, allowing you to refocus during a stressful day.

Move Your Body

Physical activity is one of the most effective stress relievers. Movement releases endorphins, improves mood, and reduces muscle tension.

You don’t need intense workouts. Try incorporating any of the following into your daily routine:

  • A 10-20 minute walk outdoors
  • Stretching or yoga
  • Short movement breaks between tasks
  • Light strength or mobility exercises

MOVEMENT MATTERS:
Start moving - you’ll feel less stressed, and remember, consistency matters more than intensity.

Set Healthy Boundaries For Your Time

Overcommitment is a major source of daily stress. Protect your energy by:

  • Prioritizing your most important tasks
  • Saying ‘no’ when your schedule is full
  • Scheduling buffer periods between meetings or tasks
  • Limiting multitasking

THE IMPORTANCE OF BOUNDARIES:
Establishing clear start and end times for your workday helps create boundaries between work and personal life.

Take Breaks

Working nonstop increases mental fatigue and stress. Instead, build short recovery breaks into your routine.

Every 60-90 minutes:

  • Stand up and stretch
  • Look away from screens
  • Step outside for fresh air
  • Drink some water

BURNOUT PREVENTION TIP:
Incorporating these small pauses improves focus and reduces your risk of burnout.

Prevent Digital Overload

Digital overload occurs when the brain is overwhelmed by excessive information and constant digital input, such as notifications, social media, and emails, leading to cognitive fatigue, anxiety, and reduced productivity.

Try these tactics to reduce digital overload:

  • Turning off non-essential notifications
  • Checking email at set times
  • Creating tech-free periods (especially in the evening)
  • Keeping devices out of the bedroom

DIGITAL OVERLOAD:
Constant notifications and information overload keep your mind in a constant state of alertness. Less digital noise allows your mind to rest.

Hydrate and Eat Well

A well-fueled body handles stress more effectively. Blood sugar crashes and dehydration can also increase irritability and fatigue.

Stress-reducing eating habits include:

  • Eating balanced meals with protein, fiber, and healthy fats
  • Limiting excessive caffeine (especially later in the day)
  • Drinking water consistently throughout the day
  • Including magnesium-rich foods like leafy greens, nuts, and seeds

FEED YOUR BODY, FUEL YOUR MIND:
A varied, healthy diet can improve memory and concentration and protect against depression.

Get Quality Sleep

Sleep is essential for emotional regulation and resilience. Poor sleep makes everyday challenges feel more overwhelming.

Try these tactics for improving your bedtime routine: 

  • Keeping a consistent sleep schedule
  • Limiting screens 60 minutes before bed
  • Creating a cool, dark, quiet environment
  • Developing a relaxing evening routine
RELATED ARTICLE:
Check out our article on The Importance of Sleep.
View article >>

Practice Mindfulness or Meditation

Mindfulness helps you stay present rather than worrying about the past or the future.

Try these mindful practices:

  • 5 minutes of guided meditation
  • Paying full attention to your breath
  • Mindful walking or eating

THE HEALTH AND PSYCHOLOGICAL BENEFITS OF MINDFULNESS:
Regular practice strengthens your ability to stay calm under pressure. It can also help improve your mental and physical health by alleviating symptoms of anxiety and depression, improving sleep quality, and enhancing cognitive functions such as focus, attention, and memory.

Stay Connected

Isolation is not healthy. Your social network is a powerful stress buffer. Sharing your thoughts with people you trust may provide helpful insights and perspectives.

To avoid isolation, make time to:

  • Call or meet a friend
  • Talk with a family member
  • Join a community or group activity

DON’T BE AFRAID TO ASK FOR HELP:
Seek professional support if your stress feels overwhelming.

Final Thoughts

Reducing daily stress isn’t about eliminating all challenges; it’s about developing habits that help your body and mind recover and respond more calmly. Begin with one or two techniques and practice them regularly. Over time, these small adjustments can increase your energy, lift your mood, and enhance your sense of control in everyday life.

Calm isn’t something you find; it’s something you build, one habit at a time.

SOURCES

Picture of Daniel

Daniel

Daniel is an extremely curious person, a wealth of random knowledge and facts. Extremely passionate about a vast array of interests ranging from health to history, science to athletics, everything culinary and the list goes on. Trust us, you would want to be on his team for Trivial Pursuit. Daniel is also years into his battle with brain cancer. He experienced a seizure while on a Zoom call at work in late 2020 and quite literally, his life changed within minutes. After his operation he started to talk about his story but had always known it was more than just him. From then, More Than Our Story became a PROJECT that has evolved into the starting point it is today.

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