5 Simple Daily Habits to Reduce Stress Naturally

Published on July 18, 2025

5 Simple Daily Habits to Reduce Stress Naturally

In the modern fast-paced race that life increasingly seems to be, stress is a familiar foe to almost everyone. Unfortunately, the impact of stress on mental and physical health is dramatic, and the effects it has on our bodies are clear. Stress activates your sympathetic nervous system (the system known for the fight-or-flight response) and keeps it on 24/7. While the sympathetic nervous system is evolutionarily useful for our own physical protection, your body and mind should not always be anticipating a physical fight. Being in a constant state of stress upsets your body’s natural state of homeostasis and harms your health. Fortunately, it is possible to reduce the impact of stress on your mind and body. Here are 10 simple daily habits that can help you reduce your stress levels.

1. Begin Your Morning Routine with Deep Breathing or Meditation

The practice of meditation has been around for thousands of years, and for good reasons. Meditation can bring a sense of calm to an otherwise overwhelming day. According to the Mayo Clinic (2023), “Meditation can give you a sense of calm, peace and balance that can benefit your emotional well-being and your overall health.” So how do you meditate correctly? Well, there is not just one way to meditate. Some types of meditation include Guided Meditation, Mantra Meditation (repeating a word or phrase that brings a feeling of calm and relaxation), Qigong, Tai Chi, and Yoga. Meditation is about what works for you.

Meditation provides a sense of calm and relaxation because it quiets your sympathetic nervous system (the system that is known for the fight-or-flight response) down. Meditation is not a pseudo-science. Breathing deeply, scanning your body, repeating a mantra, etc., all help calm your mind and body because you are refocusing on your body’s priorities. Instead of preparing to run or fight (what your body thinks it is doing), you are now taking a moment to rest and reflect. Spending just 5-10 minutes each morning meditating can lower your stress levels and set the tone for a calmer day.

Try guided meditation apps like Insight Timer or Headspace.

For more information visit the Mayo Clinic.

2. Move Your Body

The benefits of physical exercise consist of more than just physical. In fact, the mental benefits that come from exercise are numerous. The Harvard Medical School even says exercise has been used “to treat anxiety disorders and clinical depression” (2020). How does physical exercise have this much impact on mental health? Well, the answer has to do with your body’s natural neurotransmitters. Exercise directly boosts endorphin production, otherwise known as the “feel-good” neurotransmitter responsible for the runner’s high after working out. Endorphins are the body’s way of lessening pain and elevating your mood.

The best part about exercise is the fact that you can effectively engage in it without the need for a gym. In fact, just 30 minutes of moderate-intensity movement, such as mowing the lawn or dancing in your room, can produce noticeable and measurable effects.

3. Take Breaks From Screens Throughout the Day

Staring at digital screens for prolonged hours of the day strains your eyes and contributes to physical discomfort and vision problems. On top of this, electronic screens emit a special light referred to as “blue light” that disrupts your body’s natural circadian rhythm, otherwise known as your sleep cycle (Helmer, 2024). Blue light disrupts the body’s circadian rhythm because it tricks your brain into thinking you are outside during the daytime light. This means your body will not produce as much melatonin, the hormone responsible for helping us fall to sleep at night, as your brain thinks it is not night (therefore it is not time to sleep).

The good news is that the negative effects from prolonged exposure to screens can be avoided. The easiest way is by practicing the 20-20-20 method. You can do this by taking a 20 second break to look at an object 20 feet away every 20 minutes during screen use. Blue-light blocking lenses can also be worn in glasses that effectively block blue light exposure from screens.

4. Eat More Foods Rich in Magnesium

Magnesium is a naturally occurring nutrient in the body that supports the nervous system and helps reduce anxiety. It is an essential nutrient and is an important component of our body’s biological systems. However, according to the National Institutes of Health (2021), “The diets of many people in the United States provide less than the recommended amounts of magnesium.” This means many people are deficient in magnesium, potentially resulting in increased stress and anxiety levels among those with the deficiency.

Foods that contain naturally occurring magnesium include nuts, seeds, leafy greens, whole grains, legumes, and even dark chocolate for those with a sweet tooth. Magnesium can also be taken in supplement form and is available at most grocers that carry supplements. Consider incorporating more magnesium-rich foods or supplements into your daily food choices.

5. Incorporate a “Worry Session” into your day

A worry session is a specifically set 10-minute block of time each day you can use to write, mentally process, or talk about your worries. This method of stress reduction helps consolidate your daily stressors and gives them full attention, only for a moment. This allows you to set aside your worries for a specific time of the day and focus on things other than what is stressing you out when you are not in your worry session. When you find yourself ruminating or dwelling on stressors outside of your worry session, remind yourself that it is not your worry session and you can focus on other things.

Stress may be an inevitable part of modern life, but how we deal with it is within our control. By incorporating simple, intentional habits – like starting your day with deep breathing/meditation, moving your body, taking screen breaks, eating magnesium-rich foods, and scheduling a daily worry session – you can shift your body and mind toward a more balanced and resilient state. The key to all these tips is consistency. Start with just one or two of these suggested habits and build from there – your future self will thank you.

If you find any of these tips helpful, feel free to share this article with someone who could use a little less stress in their day. Sometimes, small changes make the biggest difference.