10 Healthy Habits for Coping with Stress

Stress is an unavoidable part of life, but when it becomes overwhelming, it can impact our well-being and daily functioning. 

In the U.S. alone, around 34% of adults report feeling completely overwhelmed by stress on most days, with an additional 27% reporting that stress hinders their ability to function.¹

If you’re among those grappling with the weight of stress, know that there are healthy and effective ways to cope with and manage stress to reclaim your peace and productivity. 

1. Regular Exercise

Engaging in physical activity like walking, running, or dancing releases endorphins, natural mood boosters that can alleviate stress. Exercise also promotes better sleep, which is crucial for stress management.

2. Mindfulness Meditation

Mindfulness involves paying full attention to the present moment without judgment. Regular meditation can help you become more aware of your stress triggers and develop healthy responses to them.

It promotes relaxation and reduces anxiety.

3. Spend Time in Nature

Spending time outdoors, even for short periods, has a calming effect on the mind and body. The sights, sounds, and smells of nature can reduce stress hormones and promote a sense of well-being.

4. Connect with Loved Ones

Social support is a powerful stress buffer. Talking to friends, family, or a therapist can help you process your feelings, gain perspective, and receive encouragement.

5. Healthy Diet

Eating a balanced diet rich in fruits, vegetables, and whole grains provides your body with the nutrients it needs to function optimally under stress. Avoid excessive caffeine and processed foods, which can exacerbate stress.

6. Get Enough Sleep

Adequate sleep is essential for stress management.^(ref) Aim for seven to eight hours of quality sleep each night. Establish a regular sleep schedule and create a relaxing bedtime routine to improve sleep quality.

7. Engage in Hobbies

Engaging in activities you enjoy, whether it’s reading, painting, or playing music, can provide a healthy outlet for stress. Hobbies can distract you from your worries, promote relaxation, and foster a sense of accomplishment.

8. Deep Breathing Exercises

Taking slow, deep breaths activates the body’s relaxation response, lowering stress hormones and promoting calmness. Try box breathing (inhale for a count of 4, hold for a count of 4, exhale for a count of 4, hold for a count of 4) or alternate nostril breathing for quick relief.

9. Progressive Muscle Relaxation

This technique involves tensing and relaxing different muscle groups in your body, helping to release physical tension and promote relaxation.

Start with your toes and work your way up, tensing each muscle group for a few seconds and then releasing.

10. Limit Caffeine & Alcohol

While caffeine and alcohol may provide a temporary sense of relief, they can actually worsen anxiety and disrupt sleep patterns in the long run.^(ref) Opt for calming beverages like herbal tea or water and prioritize quality sleep for better stress management.

Finding the right stress management techniques is a personal journey. Experiment with these and other healthy coping mechanisms to discover what works best for you.

Source:

1. American Psychological Association