We all experience stress. It’s a natural part of being human, and it’s just actually a natural response to our difficulties in life. Stress can come from many things. Maybe from our job, finances, health, relationships, or sometimes just our own negative thinking.
Stress can already make our lives heavy. Yet, Ongoing stress can tire out our brains, mess with our hormones, lower our defenses, and slowly raise our chances of anxiety, depression, and sickness.
But with the right healthy changes, stress can be eased and take back the balance of your life.
1. Move your body intentionally
Not only is exercise good for weight and physical health, it also reduces cortisol (stress hormone), improves our sleep, mood, and mental focus (1) (2). Aside from that, exercise also makes your body release the natural feel-good chemicals (Endorphins) that make you feel better and hurt less.
Our body produces more cortisol when stress builds up. And too much of it for too long can destroy or weaken your immune system, add pounds to your body, and it will become harder to sleep. Then again, gentle exercise, like walking or light cardio, can help lower cortisol and calm your body without pushing it too hard.
Best stress-reducing activities:
- Walking 30 minutes
- Yoga/Tai Chi
- Dancing
- Moderate strength training
Those are perfect exercises to help de-stress. Even short breaks, such as taking a 5-minute work break every 30 minutes, can lower blood pressure and blood sugar levels. Stress can also cause muscle tension. It can show in the neck, shoulder, or back. Exercise can help with this. (4).
A lot of people (62%) become less stress when they stick with exercise, according to the American Psychological Association (APA) (5). Still, your body needs kindness, too. Don’t overdo it. Overdoing workouts even when you are exhausted can just make things worse. The real goal is to choose a movement that feels gentle and healing. Exercises that make your mind calmer and your body at ease.
2. Value long, peaceful sleep
Adults need at least 7to 9 hours of sleep. And getting less than 6 hours of sleep can cause mood disorders, heart disease, and immune troubles (6).
So, to get better sleep, you might need to:
- If possible, set a regular sleep routine.
- Use blackout or dark curtains to block light.
- Don’t drink coffee, tea, or energy drinks after noon ( 7).
- Don’t drink alcohol at night every day. It’s not good for REM sleep.
- Keep your room comfortably cool. Around 60–67°F is ideal.
Sometimes, stress is not the reason why you’re having bad sleep. Having ongoing insomnia can also mean depression, anxiety, or a sleep disorder. It is best to seek help from a sleep specialist or a sleep doctor.
3. Try slow, steady breathing
Knowing how to breathe properly is the quickest and most reliable way to calm stress. All you need is a few quiet minutes and your attention. Do this at your desk, heading into a meeting, or just in bed. The important part is doing it regularly.
When you breathe too fast and shallow, your body thinks you’re stressed out. But when it is calm and slow, you are telling your brain that you are safe. It helps your body loosen up and slows your heartbeat.
Give this easy routine a go:
- Breathe in through your nose for 4 counts
- Hold your breath for 4 counts
- Slowly breathe out through your mouth for 6–8 counts
- Pause for 2 counts
- Repeat for 2–5 minutes
Do this regularly when you can. When you slow your breathing, stress eases and anxious feelings fade. Your body uses oxygen better, so you feel clearer and more present.
4. Eat in a way that supports relaxation
Desserts after eating are like a reward. Coffee in the morning can help you start the day better, but consuming too much sugar and caffeine can make you feel wobbly, anxious, and tired. There will be an “on edge” feeling. Giving your body steady, nourishing food, we feel calmer and more balanced. Whole grains, protein, and healthy fats are solid everyday choices.
And don’t forget hydration. The slightest dehydration can be bad for your focus, mood, and energy. We don’t like that to happen during an exam or an important meeting. Just a little over 1% of body weight can sap your energy, make you tense and anxious, while hurting memory and alertness (9)
Nutrients that can help your body handle stress more easily:
- Get magnesium-rich foods like leafy greens and pumpkin seeds
- Omega-3s from salmon, chia, or flaxseeds are also good
- Tryptophan in turkey, eggs, and oats for serotonin
- B vitamins in whole grains, legumes, and meats
- Fermented foods like yogurt or kimchi for digestive health
But also try to go easy on junk food, sweet treats, fake sugars, too much coffee, and drinking too much alcohol. You don’t want your stress to get worse with those.
5. Write things down
Get a piece of paper or your own notebook, and write everything that’s bothering you. Anything that keeps you thinking and worrying. Your mind will slowly clear.
Writing has the power to organize the messy brain, helps with chaotic emotions that even you cannot understand, it gives your brain a space to figure things out.
Do this like 15 to 20 times a week. Expressive writing is helpful with anxiety, mood, and even overall health (10, 12). Writing regularly can help those struggling with depression and stress (10)
Writing may really feel uncomfortable at first, because it pushes emotional exposure. But, for those who naturally share emotions, writing from time to time takes the weight off (11). A reward that brings comfort.
You could write about things like:
- A chat or argument that still worries you, keeps you thinking, constantly replaying in your mind
- Worries that keep you awake at night
- Situations that make you feel really emotional. This may be challenging, but it will benefit in the process.
- Patterns in how you usually react
- New ways you might want to respond in the future
Just be honest. It doesn’t have to be the best and perfect. Do it a few times a week and see the results. Sort out your feelings and feel at ease.
6. Don’t feel guilty about setting boundaries
You can say no to extra work. You can limit social interactions if it is draining you. Turn off that work notification after hours. Choose rest over social events. If that’s all you want, then that’s okay.
Use those invisible lines called “boundaries” to show them what you are comfortable with and what you are not. If setting boundaries will make you feel less stressed, then that’s okay. Protect your time, energy, and well-being. Boundaries mean limiting obligations, preventing burnout, and improving self-esteem.
Boundaries are a form of self-care. You might think you are being selfish, but you are really not. It keeps you healthier, calmer, and more present.
7. Talk to someone before stress takes over
To help with stress, emotions, and thought patterns, therapy is a safe space. Cognitive Behavioral Therapy, or CBT one of the most effective and trusted types of therapy that people go to when they are having trouble mentally. Ongoing stress, panic, and anxiety are some of the problems CBT can help with (13).
CBT teaches you to notice the unhelpful thoughts that keep you stuck, then challenge them, and practice thinking in healthier ways. It takes the edge off big emotions and makes daily stress feel lighter.
It works really well for anxiety, depression, and stress. In fact, even virtual sessions can be just as effective (14, 15).
Stress does not always fade on its own. Some deeper stress needs to be checked. If not, it may grow into deeper problems like Generalized Anxiety Disorder, depression, or PTSD. Consulting with a trusted professional or centers is advisable.
Signs That Your Stress Isn’t Normal Anymore
There are signs that you need to watch out for if stress is getting worse and you think it is affecting your daily life.
Look out for things like:
- Trouble sleeping or always waking up tired
- Snapping at people or feeling easily upset
- No energy or motivation
- Headaches, stomach aches, or tight muscles
- Hard time focusing or remembering things
- Getting sick more often
- Feeling tired all day, no matter what
Stress sometimes turns into burnout, where you just feel numb. Don’t mak eit worse. Support is out there.
People Choose Us for TMS Therapy
Stress may turn into depression and anxiety. And there’s an effective and well-reviewed type of therapy that can help you. Transcranial Magnetic Stimulation (TMS) therapy is an effective option.
At our TMS Institute of Arizona center, every treatment is guided by certified TMS doctors.
How we care for you:
- We design a treatment plan just for you
- Our doctors are with you from start to finish
- We track your progress and make tweaks along the way
- Stay with you for support, even after TMS ends
Our Scottsdale location is easily accessible near Loop 101 and Shea. We serve North Scottsdale, Paradise Valley, Fountain Hills, and nearby areas.
Most insurance covers TMS. Here, you’ll always know you’re in caring, qualified hands. Message us!
References
- Mahindru, A., Patil, P., & Agrawal, V. (2023). Role of Physical Activity on Mental Health and Well-Being: A Review. Cureus. https://doi.org/10.7759/cureus.33475
- Understanding the stress response – Harvard Health. (2011, June 15). Harvard Health. https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response
- Leota, J., Presby, D. M., Le, F., Czeisler, M. É., Mascaro, L., Capodilupo, E. R., Wiley, J. F., Drummond, S. P. A., Rajaratnam, S. M. W., & Facer-Childs, E. R. (2025). Dose-response relationship between evening exercise and sleep. Nature Communications, 16(1). https://doi.org/10.1038/s41467-025-58271-x
- Guildford, A. (2023, January 12). 5-minute walks every 30 minutes may help counter effects of too much sitting. Medicalnewstoday.com; Medical News Today. https://www.medicalnewstoday.com/articles/5-minute-walks-every-30-minutes-offsets-effects-too-much-sitting#Sitting-less-moving-more-promotes-well-being
- stress. (2014, January 20). Exercise: A healthy stress reliever. Https://Www.apa.org. https://www.apa.org/news/press/releases/stress/2013/exercise
- Colten, H. R., Altevogt, B. M., & US), M. (2025). Extent and Health Consequences of Chronic Sleep Loss and Sleep Disorders. Nih.gov; National Academies Press (US). https://www.ncbi.nlm.nih.gov/books/NBK19961/
- Caffeine & Long Work Hours | NIOSH | CDC. (2022, April 26). Cdc.gov. https://archive.cdc.gov/www_cdc_gov/niosh/emres/longhourstraining/caffeine.html
- Blum, J., Rockstroh, C., & Göritz, A. S. (2019). Heart Rate Variability Biofeedback Based on Slow-Paced Breathing With Immersive Virtual Reality Nature Scenery. Frontiers in Psychology, 10. https://doi.org/10.3389/fpsyg.2019.02172
- Ganio, M. S., Armstrong, L. E., Casa, D. J., McDermott, B. P., Lee, E. C., Yamamoto, L. M., Marzano, S., Lopez, R. M., Jimenez, L., Le Bellego, L., Chevillotte, E., & Lieberman, H. R. (2011). Mild dehydration impairs cognitive performance and mood of men. British Journal of Nutrition, 106(10), 1535–1543. https://doi.org/10.1017/s0007114511002005
- Guo, L. (2022). The delayed, durable effect of expressive writing on depression, anxiety and stress: A meta‐analytic review of studies with long‐term follow‐ups. British Journal of Clinical Psychology, 62(1), 272–297. https://doi.org/10.1111/bjc.12408
- Niles, A. N., Byrne, K. E., Mulvenna, C. M., Lieberman, M. D., & Stanton, A. L. (2013). Randomized controlled trial of expressive writing for psychological and physical health: the moderating role of emotional expressivity. Anxiety Stress & Coping, 27(1), 1–17. https://doi.org/10.1080/10615806.2013.802308
- Baikie, K. A., & Wilhelm, K. (2005). Emotional and physical health benefits of expressive writing. Advances in Psychiatric Treatment, 11(5), 338–346. https://doi.org/10.1192/apt.11.5.338
- Curtiss, J. E., Levine, D. S., Ander, I., & Baker, A. W. (2021). Cognitive-Behavioral Treatments for Anxiety and Stress-Related Disorders. FOCUS the Journal of Lifelong Learning in Psychiatry, 19(2), 184–189. https://doi.org/10.1176/appi.focus.20200045
- Curtiss, J. E., Levine, D. S., Ander, I., & Baker, A. W. (2021). Cognitive-Behavioral Treatments for Anxiety and Stress-Related Disorders. FOCUS the Journal of Lifelong Learning in Psychiatry, 19(2), 184–189. https://doi.org/10.1176/appi.focus.20200045
- Nakao, M., Kentaro Shirotsuki, & Nagisa Sugaya. (2021). Cognitive–behavioral therapy for management of mental health and stress-related disorders: Recent advances in techniques and technologies. BioPsychoSocial Medicine, 15(1). https://doi.org/10.1186/s13030-021-00219-w
- APA. (2007, October 25). APA survey finds rising stress takes a toll. Https://Www.apaservices.org. https://www.apaservices.org/practice/update/2007/10-25/stress-survey
