Ways to Reduce Stress and Anxiety

Written By Nina Pliakos

This post is for educational purposes only and is not medical advice. Please consult your healthcare provider for personalized guidance.

Stress and anxiety are part of life—we all experience them at different times. But when stress becomes chronic or anxiety feels overwhelming, it can start to impact your body, mood, sleep, and even your physical health. Stress is most times unavoidable- you can’t always get rid of it, but you can manage how your body and mind respond to it! Small changes can make a big impact.

How Stress Affects Your Body

Stress activates your body’s "fight or flight" response, releasing cortisol and adrenaline. While this can be helpful in short bursts (like avoiding danger), long-term stress can lead to:

  • Tension headaches

  • Fatigue and poor sleep

  • Digestive issues

  • Weakened immune system

  • High blood pressure

  • Anxiety and depression

  • Emotional eating or substance use

So let’s talk about real-life, evidence-based ways to calm your nervous system and reduce stress and anxiety naturally.

1. Deep Breathing (Yes, It Really Works)

When you slow your breath, you signal your brain that you’re safe.
Try this:

  • Box breathing: Inhale for 4 seconds → Hold 4 → Exhale 4 → Hold 4

  • Do this for just 1–2 minutes when you feel overwhelmed.

2. Move Your Body

Exercise doesn’t have to mean the gym. A 20-minute walk, yoga, stretching, or dancing in your kitchen can:

  • Release endorphins

  • Improve your sleep

  • Reduce cortisol (the stress hormone)

  • Distract you from anxious thoughts

3. Set Healthy Boundaries with Technology

Constant alerts, emails, and social media can raise anxiety. Try:

  • A daily “tech break” or social media limit

  • Turning off non-urgent notifications

  • Avoiding screens an hour before bed

4. Journal or Brain Dump

Writing things down helps get thoughts out of your head and onto paper.

  • Try a “worry list” before bed

  • Or journal 3 things you’re grateful for each night
    Gratitude has been shown to boost mood and reduce stress.

5. Nourish Your Body

Stress and anxiety can feel worse when your body is off balance. Support your system by:

  • Eating regular, balanced meals (protein + healthy fats + fiber)

  • Limiting caffeine and sugar spikes

  • Staying hydrated

  • Trying calming herbal teas like chamomile, lemon balm, or tulsi

6. Prioritize Sleep

Sleep and stress go hand-in-hand. Aim for 7–9 hours per night.
Create a calming bedtime routine, avoid late-night screens, and try relaxing music, lavender, or a warm shower before bed.

7. Connect with Others

Don’t isolate. Even brief positive social interactions can lower stress hormones.
Call a friend, talk to your partner, or spend time with a pet.
If you need to, don’t be afraid to say: “I just need someone to listen right now.”

8. Let Go of Perfectionism

Chronic stress often stems from trying to “do it all” or “do it perfectly.”
Give yourself permission to:

  • Say no

  • Do B+ work when that’s enough

  • Rest without guilt

9. Know When to Ask for Help

If stress or anxiety is starting to interfere with your daily life—sleep, work, relationships—it’s time to talk to your provider. Therapy, medication, lifestyle tools, or supplements can be incredibly helpful. Mental health is health.

You don’t have to wait until you’re burnt out to take care of your stress.
Try choosing just one calming practice and building from there.

Your mind and body will thank you.

-Nina

Nina Pliakos
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