We all deal with stress. It’s part of being human. Whether it’s work pressure, relationship tension, parenting demands, or simply the pace of daily life—stress can leave us feeling overwhelmed, exhausted, and stuck.
But here’s the good news: stress doesn’t have to control you. With the right tools, you can manage it in healthy, sustainable ways. Backed by psychological research, here are several evidence-based strategies to reduce stress and build resilience.
1. Name What You’re Feeling
According to research from UCLA, simply labeling your emotions—“I feel anxious,” “I’m overwhelmed”—can reduce activity in the amygdala (the brain’s fear center) and help you feel more in control.
Try this: Take a moment to check in. What’s going on inside right now? Naming the feeling is the first step to managing it.
2. Breathe with Intention
Deep, slow breathing helps activate the parasympathetic nervous system, your body’s natural “rest and digest” mode. Studies show that even just a few minutes of diaphragmatic breathing can reduce cortisol levels and lower heart rate.
Try this: Inhale through your nose for 4 counts, hold for 4, exhale slowly for 6 counts. Repeat for 2–5 minutes.
3. Move Your Body
Physical activity is one of the most effective ways to reduce stress. Exercise increases endorphins (natural mood lifters) and helps metabolize stress hormones. The American Psychological Association (APA) notes that regular movement—even walking—can significantly improve mood and reduce anxiety.
Try this: Take a brisk 10-minute walk. Stretch. Dance. Just move.
4. Practice Mindfulness
Mindfulness—focusing your attention on the present moment without judgment—has been shown to decrease stress, reduce rumination, and improve emotional regulation. According to a 2016 meta-analysis in Psychological Bulletin, mindfulness practices significantly reduce anxiety and depression symptoms.
Try this: Use a simple grounding technique like 5-4-3-2-1: notice 5 things you see, 4 you feel, 3 you hear, 2 you smell, and 1 you taste.
5. Connect with Others
Social connection is a powerful buffer against stress. According to research from the Harvard Study of Adult Development, strong relationships are one of the best predictors of long-term well-being.
Try this: Reach out to someone who makes you feel safe. A quick chat or shared laugh can shift your emotional state.
6. Get Enough Sleep
Chronic stress disrupts sleep, and poor sleep worsens stress. It’s a cycle. Prioritizing sleep hygiene—such as limiting screen time before bed and keeping a consistent schedule—can improve your resilience to stress.
Try this: Create a calming bedtime routine. Aim for 7–9 hours of quality sleep per night.
7. Talk to a Therapist
Sometimes stress becomes too much to manage alone. That’s when therapy can help. Working with a trained professional provides a safe space to process your experiences, learn coping skills, and build long-term strategies to handle life’s challenges.
You Don’t Have to Handle Stress Alone
Stress is a normal part of life—but you don’t have to let it run the show. With small, consistent steps and the right support, you can take back control and feel more grounded, present, and capable.
Looking for support?
Our compassionate therapists are here to help. Whether you’re facing burnout, anxiety, or life changes, we’re ready to walk alongside you.
Review therapist bios to find the right fit for you and schedule an appointment today
