5 Tips for Decreasing Everyday Stress
Sep 18, 2025Hot Mess Express is Leaving the Station:
Stress happens. We’re human. Whether it’s deadlines, dishes, or just dealing with life, stress can sneak up on us and steal our joy, energy, and focus. But here’s the good news: stress doesn’t have to win. With just a few simple shifts in your daily habits, you can take back control, protect your peace, and feel more grounded no matter what’s on your plate.
According to the American Psychological Association, more than 75% of adults report physical or emotional symptoms of stress, including headaches, fatigue, and sleep issues. Oof. But you don’t need a full-blown spa day or an expensive wellness retreat to find relief—just a handful of science-backed tools you can use anytime, anywhere.
- Move Your Body, Shift Your Mindset
Exercise is one of the most powerful stress relievers out there. Physical activity releases endorphins, aka your brain’s feel-good chemicals, and helps lower cortisol, the stress hormone. Whether it’s a strength training session, a walk around the block, or a quick 10-minute HIIT workout in your living room—movement matters. Studies from the Mayo Clinic show that regular exercise improves mood, increases self-confidence, and helps with better sleep—all of which fight stress head-on. - Breathe Like You Mean It
Sometimes the best tool is right under your nose—literally! Deep, intentional breathing activates the parasympathetic nervous system, telling your body it's safe to relax. Try box breathing: inhale for 4 counts, hold for 4, exhale for 4, and hold again for 4. Just a few minutes a day can reduce anxiety and calm racing thoughts. Bonus: you can do this anywhere! Your car, your desk, or even in line at the grocery store. - Create a "De-Stress" Routine
Routines aren’t just for mornings and workouts—they’re essential for mental wellness, too. Set aside 10–15 minutes a day just for you. That might be stretching before bed, sipping tea while reading, journaling your thoughts, or even putting your phone on Do Not Disturb and doing absolutely nothing (or maybe doing those breathing exercises, hmm?). Consistency is key. Research from Frontiers in Psychology found that regular relaxation practices significantly reduce perceived stress over time. - Fuel Your Body with Stress-Fighting Foods
Food is fuel, but it’s also a mood… literally. Nutrient-dense foods like leafy greens, salmon, berries, nuts, and avocados help support brain function and regulate hormones. Magnesium (found in spinach, bananas, and dark chocolate) is especially helpful in calming the nervous system. And don’t forget hydration! Dehydration can actually increase cortisol levels. So sip water throughout the day and aim to eat meals that keep your blood sugar stable. - Limit the Scroll, Maximize Real Connection
Let’s be honest—doom-scrolling is not self-care. Excessive screen time, especially on social media, has been linked to increased anxiety and decreased life satisfaction. Instead, call a friend, go for a walk without your phone, or simply spend time being present. Human connection and mindfulness both activate stress-reducing areas of the brain. Sometimes, unplugging is the best way to recharge.
Stress may be a part of life, but staying overwhelmed doesn't have to be your norm. These five tips—move, breathe, rest, nourish, and unplug—are small steps that create massive ripple effects. You’re in control more than you think, and every tiny habit counts. So go ahead, take a deep breath... you've got this!
Xo,
Coach Tatiana
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