Let’s face it—none of us are living stress-free lives. And honestly, we wouldn’t want to. A little bit of stress is actually good for us. It motivates us to train harder, prepare for a big presentation, or respond quickly when life throws us a curveball.
But when stress shifts from short-term to chronic, that’s when trouble starts. Your body can’t tell the difference between being chased by a bear and sitting in traffic on Kellogg at 5 p.m. When your “stress switch” is left on too long, it impacts everything from sleep and digestion to recovery and performance.
Over time, chronic stress can lead to:
Increased pain and tension in the body
Weaker immune function
Higher blood pressure
GI issues
Slower recovery from workouts
Poorer decision-making (hello, emotional eating or snapping at loved ones)
The good news? You can lower your baseline stress level—even if you’re busy and active—by building in small daily habits that help your nervous system reset. Here are 7 practical ways to start:
Stress makes us breathe shallow and fast. Slow it down with a box breathing technique: 4x4 breath (inhale for 4, hold for 4, exhale for 4, hold for 4). Just 2–3 rounds can calm your nervous system in minutes.
Exercise is one of the best natural stress relievers. It doesn’t have to be intense—walking, stretching, or light mobility work counts. Think of it as shaking stress out of your system.
When you’re sleep-deprived, stress hormones go up, recovery goes down, and you feel it everywhere. Aim for consistent bedtimes and cut screen time at least 30 minutes before sleep.
Constant notifications keep your stress switch flipped on. Try silencing non-urgent alerts, or creating “no phone zones” at mealtimes or before bed.
High-sugar, ultra-processed foods can make your energy and mood spike and crash. Focus on balanced meals with protein, healthy fats, and fiber to keep your blood sugar steady—and your stress more manageable.
You don’t need an hour of meditation. Try pausing for 30 seconds between meetings, while waiting in line, or even in the car before walking into your house. These “mini resets” give your nervous system a break.
We’re wired for connection. A quick text, call, or face-to-face conversation with someone you care about can do more for stress relief than scrolling social media ever will.
The goal isn’t to eliminate stress—it’s to keep it at a healthy, manageable level so you can perform your best, recover well, and enjoy life. Pick one or two of these strategies to start with, and build from there.
Because when your baseline stress level is lower, you’ll notice the difference: more energy, better focus, improved patience, and a healthier body that can keep up with your busy, active life.