Let me be honest—I never thought stress and anxiety would play such a big role in my day-to-day life. But between work deadlines, family responsibilities, and the constant ping of notifications, I found myself feeling overwhelmed almost all the time.
It wasn’t until I started dealing with sleepless nights, chest tightness, and general burnout that I realized I couldn’t just “power through” anymore. Something had to give.
I didn’t go off the grid or do a complete lifestyle
overhaul. Instead, I started making small, realistic changes to how I approach
each day. It’s been a journey, but here are the habits that have helped me
manage stress and anxiety—without needing a vacation or a total reset.
1. Starting the Morning Without a Screen
This one surprised me. I used to wake up and immediately
grab my phone—scrolling through emails, news, and social media before I even
got out of bed. That instant rush of information (and stress) set the tone for
the whole day.
Now, I give myself the first 30 minutes of the morning
tech-free. I drink water, do a quick stretch, and take a few deep breaths
before I dive into the day. It’s simple, but it’s been powerful.
2. Practicing Deep Breathing (Yes, It Really Works)
When people used to suggest breathing exercises, I’d roll my
eyes. But then I actually tried it.
Whenever I feel anxiety creeping in—tight chest, racing
thoughts—I pause and do the 4-7-8 breathing technique:
- Inhale
for 4 seconds
- Hold
for 7 seconds
- Exhale
slowly for 8 seconds
Doing this even just 3–4 times calms my nervous system. It’s
like hitting the “reset” button on a spiraling mind.
3. Moving My Body Daily (Even for 10 Minutes)
I don’t always have time (or energy) for a full workout. But
I make a point to move every day—whether that’s walking around the block,
stretching between meetings, or dancing in the kitchen while I cook.
Physical activity helps burn off the anxious energy that
builds up throughout the day. And on days when I feel especially low, moving my
body—even a little—helps lift my mood.
4. Limiting Caffeine and Sugar
I love coffee. But I’ve learned (the hard way) that too much
caffeine spikes my anxiety. Same goes for sugar.
Now, I stick to one cup of coffee in the morning and make
sure I’m not relying on sweet snacks to power through the afternoon. I also
drink more water and keep snacks like nuts or fruit nearby. Balanced blood
sugar = more stable moods.
5. Keeping a “Worry Journal”
This might sound odd, but it’s helped me tremendously.
When my mind starts racing with “what ifs,” I write them
down in a notebook. Getting the thoughts out of my head and onto paper gives me
perspective. It also helps me notice patterns—things I worry about that never
actually happen.
Sometimes I even schedule a “worry time” each day, where I
give myself 10 minutes to write down everything bothering me. Once that time’s
up, I move on.
6. Setting Boundaries with Work
One of the biggest sources of stress for me was never truly
being “off.” I’d check emails late at night, respond to texts during dinner,
and constantly feel like I was behind.
Now, I’ve set clearer boundaries. I log off work at a
specific time, turn off notifications, and give myself permission to
disconnect. My evenings feel more restful, and my sleep has improved because of
it.
7. Practicing Gratitude (Even When It’s Hard)
It’s easy to focus on what’s going wrong. But every night
before bed, I write down three things I’m grateful for—even if they’re small.
It could be a hot cup of tea, a smile from a stranger, or a
good conversation. This simple practice shifts my focus and helps rewire my
brain to look for positives, even on tough days.
8. Talking to Someone I Trust
Sometimes the best way to manage stress is simply to say
things out loud.
Whether it’s a friend, family member, or therapist, having
someone I can talk to—without judgment—makes a huge difference. Just knowing I
don’t have to carry everything alone helps lighten the load.
9. Creating a “Calm Down” Toolkit
I have a few go-to tools I reach for when stress hits hard:
- A
calming playlist
- A
weighted blanket
- A
lavender-scented lotion
- A
guided meditation app
- A cozy
corner to sit and breathe
Having these things ready helps me respond to stress instead
of reacting impulsively.
10. Accepting That Some Stress Is Normal
This was probably the hardest lesson. I used to believe that
if I was doing everything “right,” I wouldn’t feel anxious at all.
But the truth is, stress and anxiety are part of life. The
key is not to eliminate them completely, but to manage them so they don’t take
over.
Now, when stress shows up, I don’t panic. I acknowledge it,
use the tools I’ve learned, and trust that it will pass.
Final Thoughts
There’s no one-size-fits-all solution for stress and
anxiety. What works for me might not work for everyone. But by listening to my
body, being intentional with my habits, and asking for help when I need it,
I’ve been able to find more peace in my everyday life.
If you’re feeling overwhelmed, start small. Pick one habit
to try for a week. Give yourself grace. And remember—you’re not alone in this.
Stress might be part of life, but it doesn’t have to control
yours.
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