20 Simple Ways to Reduce Stress and Anxiety
You know that moment when your brain feels like it has 87 browser tabs open… and one of them is playing music but you can’t figure out which one? Yeah, that’s stress.
Anxiety? That’s when you finally find the tab, close it… and another one instantly pops up playing an even louder track.
I’ve been there—more times than I’d like to admit. Life can throw curveballs faster than you can duck, and some days, your “calm” button feels permanently broken. But here’s the good news: reducing stress and anxiety doesn’t require a magic wand or a yoga retreat in Bali (although… if you’re offering, I’m in).
So, grab a cup of tea—or coffee if you’re feeling rebellious—and let’s talk about 20 simple, real-life ways to chill out and feel like yourself again.
1. Breathe Like You Mean It
It sounds basic, but deep breathing is like hitting “reset” on your nervous system.
- Inhale for 4 seconds
- Hold for 4 seconds
- Exhale for 4 seconds
- Repeat 5–10 times
Ever notice how you forget to breathe properly when you’re stressed? Slow, mindful breathing tells your brain: “We’re safe. Chill.”
2. Go for a Walk (Yes, Even if It’s Just Around the Block)
Fresh air + movement = instant mood upgrade.
A quick walk boosts your endorphins (a.k.a. your brain’s happy chemicals) and gives your thoughts some space to settle. Bonus: you get to people-watch… which is basically free entertainment.
3. Say “No” More Often
Ever said yes to something and instantly regretted it? Yep, me too.
Saying no protects your time, energy, and sanity. Remember: “No” is a complete sentence. You don’t owe anyone a paragraph-long explanation.
4. Do a 5-Minute Declutter
Clutter = chaos for your brain.
- Clear your desk
- Make your bed
- Delete junk from your phone
Even tiny tidying wins can give your brain a sense of order and calm.
5. Listen to Music That Matches Your Mood
Not all stress relief needs to be spa music. Sometimes blasting 90s pop hits is exactly what you need.
Music changes your brain waves, and when you sync your tunes to your desired mood, your body follows.
6. Drink Water (and No, Coffee Doesn’t Count)
Mild dehydration can spike anxiety—wild, right? Keep a water bottle nearby. Drink before you feel thirsty.
Your body runs better when it’s hydrated, and your brain stops feeling like a dried sponge.
7. Stretch Like a Cat
Stress often hides in your shoulders, neck, and jaw. Loosen up.
- Roll your shoulders back
- Stretch your arms overhead
- Rotate your neck gently
You don’t have to be flexible; you just have to move.
8. Laugh on Purpose
Seriously. Watch a funny video, call your witty friend, or just laugh at your own bad jokes (guilty).
Laughter releases dopamine and serotonin—natural mood lifters. Plus, it’s free and has zero side effects.
9. Get Outside First Thing in the Morning
Morning sunlight sets your circadian rhythm, which helps regulate mood and energy.
Five minutes in the sun can feel like a mini vacation for your nervous system.
10. Write It Down and Dump It Out
Your brain isn’t a storage unit. If thoughts keep spinning, write them down.
- Journaling
- To-do lists
- “Brain dumps” before bed
Once it’s on paper, your mind can finally relax.
11. Practice Saying “It’s Fine” (and Actually Mean It)
You don’t need to fight every battle. Some stuff is not worth the emotional rent it charges in your head.
IMO, sometimes the most peaceful choice is to let it slide. 🙂
12. Eat Foods That Don’t Stress You Out
You know how too much caffeine or sugar can make you feel jittery? Yeah, skip that when you’re already stressed.
Focus on:
- Leafy greens
- Berries
- Nuts
- Lean proteins
Your gut and brain are besties, so treat both kindly.
13. Turn Off Notifications
Constant pings are basically anxiety alarms.
Switch off non-essential notifications for a day and notice how much calmer you feel. Spoiler: You won’t miss much.
14. Move Your Body in a Fun Way
If “exercise” sounds like a chore, call it “movement” instead.
Dance, hike, play a sport, or do 10 minutes of jumping jacks in your kitchen. No gym membership required.
15. Create a ‘Calm Down’ Playlist
Keep a playlist ready for moments when you feel overwhelmed.
It’s like having a mental first-aid kit—minus the band-aids.
16. Unfollow People Who Drain You
Social media can be inspiring… or exhausting. If someone’s posts spike your anxiety, unfollow without guilt.
Your mental space is prime real estate—guard it.
17. Try Aromatherapy
Lavender, chamomile, and bergamot oils are natural chill-pills (without the pill part).
Diffuse them, add to your bath, or put a drop on your pillow.
18. Do a Quick Gratitude Check
Gratitude shifts your brain from “What’s wrong?” to “What’s right?”.
Write down three good things—even small ones like “My coffee was perfect this morning.”
19. Limit Your News Intake
Staying informed is fine; doomscrolling is not.
Pick a set time for news updates, then move on. Constant exposure = constant stress.
20. End the Day with a Wind-Down Ritual
Your brain needs a signal that it’s time to relax.
- Dim the lights
- Put your phone away
- Read something light
Repeat nightly until it becomes a habit.
Conclusion
Stress and anxiety aren’t going anywhere (sorry, I don’t make the rules). But you can control how much power they get over your life. Small, simple changes—like breathing deeper, saying “no,” or unfollowing that one drama-loving friend—can make a huge difference.
