Stress is a normal part of life but when it becomes constant, it takes a toll on both body and mind. Chronic stress increases the risk of anxiety, depression, heart disease, and even weakened immunity (American Psychological Association [APA], 2020). The good news is that evidence-based strategies can help you reset your nervous system, reduce overwhelm, and build resilience.
The Stress Response: Why It Matters
When you encounter stress, your body activates the “fight or flight” response, releasing cortisol and adrenaline. While helpful in short bursts, long-term activation keeps your nervous system on high alert. This can lead to muscle tension, poor sleep, digestive issues, and difficulty focusing.
Learning to calm the stress response helps bring your body back into balance protecting both physical and mental health.
1. Mindful Breathing
Deep, slow breathing is one of the fastest ways to signal safety to your body. Research shows that diaphragmatic breathing lowers cortisol and increases parasympathetic (rest-and-digest) activity (Ma et al., 2017).
Try this: Inhale through your nose for a count of four, hold for four, exhale slowly for six. Repeat for 2–3 minutes whenever stress builds.
2. Movement and Exercise
Physical activity is a proven stress reliever. Exercise helps metabolize stress hormones, boosts endorphins, and improves mood regulation. Even moderate activity, such as walking 30 minutes a day, has been shown to significantly reduce anxiety and stress symptoms (Stubbs et al., 2017).
Tip: Choose activities you enjoy yoga, dancing, jogging, or even gardening so movement feels like self-care rather than a chore.
3. Mindfulness and Meditation
Mindfulness practices train the brain to stay in the present, reducing rumination and emotional reactivity. Studies show that mindfulness-based stress reduction (MBSR) programs can lower stress and improve emotional wellbeing across diverse populations (Khoury et al., 2015).
Practice idea: Spend five minutes noticing sensations in your body, sounds in your environment, or simply observing your breath.
4. Sleep and Rest
Stress and sleep are closely linked poor sleep increases stress, while stress disrupts sleep quality. Prioritizing rest helps regulate cortisol levels and improves resilience (Walker, 2017).
Tip: Keep a consistent bedtime routine, dim lights in the evening, and avoid screens an hour before bed to allow your body to wind down.
5. Social Connection
Humans are wired for connection. Supportive relationships buffer the impact of stress by releasing oxytocin, which helps calm the stress response. Even brief conversations with a friend can lower blood pressure and improve mood (Uchino et al., 2018).
Idea: Schedule regular check-ins with friends, join a support group, or simply share your feelings with someone you trust.
6. Reframing Stress
Strategy: When stress arises, remind yourself: “My body is preparing me to handle this situation.” This mindset shift can make stress feel more manageable.
How you think about stress matters. Research suggests that seeing stress as a challenge rather than a threat reduces its negative impact on health (Crum et al., 2013).
The Takeaway
Stress is unavoidable, but suffering doesn’t have to be. By practicing mindful breathing, moving your body, building connections, and changing your perspective, you can train your nervous system to respond with balance instead of burnout. Start small, stay consistent, and notice how your mind and body begin to shift.
References
American Psychological Association. (2020). Stress effects on the body. APA. https://www.apa.org/topics/stress/body
Crum, A. J., Salovey, P., & Achor, S. (2013). Rethinking stress: The role of mindsets in determining the stress response. Journal of Personality and Social Psychology, 104(4), 716–733. https://doi.org/10.1037/a0031201
Khoury, B., Sharma, M., Rush, S. E., & Fournier, C. (2015). Mindfulness-based stress reduction for healthy individuals: A meta-analysis. Journal of Psychosomatic Research, 78(6), 519–528. https://doi.org/10.1016/j.jpsychores.2015.03.009
Ma, X., Yue, Z. Q., Gong, Z. Q., Zhang, H., Duan, N. Y., Shi, Y. T., … Li, Y. F. (2017). The effect of diaphragmatic breathing on attention, negative affect and stress in healthy adults. Frontiers in Psychology, 8, 874. https://doi.org/10.3389/fpsyg.2017.00874
Stubbs, B., Vancampfort, D., Rosenbaum, S., Firth, J., Cosco, T., Veronese, N., … Schuch, F. B. (2017). An examination of the anxiolytic effects of exercise for people with anxiety and stress-related disorders: A meta-analysis. Psychiatry Research, 249, 102–108. https://doi.org/10.1016/j.psychres.2016.12.020
Uchino, B. N., Bowen, K., Carlisle, M., & Birmingham, W. (2018). Social support and physical health: Models, mechanisms, and opportunities. Health Psychology, 37(5), 407–417. https://doi.org/10.1037/hea0000598.
Walker, M. P. (2017). Why we sleep: Unlocking the power of sleep and dreams. Scribner.