Ways to Reduce Stress and Anxiety in Daily Life

Stress and anxiety affect many people every day, making it hard to focus, sleep, or enjoy life. Finding simple, effective ways to manage these feelings can improve your well-being and help you feel more in control. This post shares practical steps you can take to reduce stress and anxiety in your daily routine.

A peaceful corner with natural light and greenery, perfect for relaxation

Practice Mindful Breathing

One of the easiest ways to calm your mind is through mindful breathing. Taking slow, deep breaths helps lower your heart rate and reduces tension. Try this simple exercise:

• Sit comfortably with your back straight.

• Breathe in slowly through your nose for a count of four.

• Hold your breath for a count of four.

• Exhale slowly through your mouth for a count of six.

• Repeat this cycle for a few minutes.

  
  

Doing this several times a day can help you feel more grounded and less overwhelmed.

Create a Daily Routine

Having a predictable schedule can reduce anxiety by giving your day structure. Include time for work, rest, and activities you enjoy. For example:

• Wake up and go to bed at the same time every day.

• Set aside time for meals without distractions.

• Schedule breaks to stretch or take a short walk.

• Plan at least 30 minutes for a hobby or relaxation.

  
  

A routine helps your brain know what to expect, which lowers stress levels.

Move Your Body Regularly

Physical activity releases endorphins, natural chemicals that improve mood and reduce anxiety. You don’t need intense workouts; even light exercise counts. Consider:

• Walking in a nearby park.

• Doing gentle yoga or stretching.

• Dancing to your favorite music.

• Gardening or other outdoor activities.

  
  

Aim for at least 20 minutes most days. Moving your body can clear your mind and boost energy.

Limit Screen Time and News Intake

Constant exposure to screens and negative news can increase stress. Try to:

• Set specific times to check emails and social media.

• Avoid screens at least one hour before bedtime.

• Choose reliable news sources and limit how often you check updates.

  
  

Reducing screen time helps your mind rest and lowers anxiety caused by information overload.

Connect with Others

Talking to friends, family, or support groups can ease feelings of isolation. Sharing your thoughts and feelings helps you process stress and gain perspective. If you feel comfortable, try:

• Calling or meeting a close friend regularly.

• Joining a local club or class.

• Participating in online communities with shared interests.

  
  

Social connection is a powerful tool to reduce anxiety and build resilience.

Practice Gratitude and Positive Thinking

Focusing on positive aspects of your life can shift your mindset away from worry. Try keeping a gratitude journal where you write down three things you appreciate each day. This habit helps you notice good moments and reduces negative thinking patterns.

If you're struggling, always remember; you're not alone. We are here for you. Feel free to reach out to set up an appointment to see any of our amazing therapists!

Take care,

Alishia Ebel, LMSW

Owner/Founder, Plymouth Mental Health