Stress is a normal part of life, but when it builds up it can affect your sleep, mood, health, and relationships. The good news is that small, steady habits can make a real difference. Here are simple, practical ways to ease stress and take care of yourself.
Take Care of Your Body
- Move a little every day. A short walk, stretching, or dancing in the kitchen all count.
- Protect your sleep. Try to go to bed and wake up at about the same time each day.
- Eat regular, balanced meals and drink plenty of water.
- Go easy on alcohol, caffeine, and tobacco, which can make stress and anxiety worse.
- Breathe slowly. Breathing in for a count of four and out for a count of six for a minute or two can help calm your body.
Take Care of Your Mind
- Take breaks from the news and social media, especially if they leave you feeling worse.
- Focus on what you can control. Write down your worries, circle the ones you can act on, and choose one small step.
- Make time for things you enjoy, even for just a few minutes: music, gardening, crafts, reading, or time outdoors.
- Be kind to yourself. Talk to yourself the way you would talk to a good friend.
Stay Connected
Talking with someone you trust can lighten the load. Call a friend, join a club or class, volunteer, or reach out to a faith or community group. Helping others is one of the most reliable ways to feel better yourself.
When to Get More Help
If stress is making it hard to get through the day for several weeks, talk with a doctor or counselor. If you are feeling overwhelmed or having thoughts of harming yourself, call or text 988 any time for free, confidential support. See our guide: Where to Get Help Right Now.
Everybody deserves a chance to feel calmer. Pick one idea from this page and try it today.