By: Sabrina Peters
Ever feel like life is a never-ending to-do list, pulling you in a million different directions?
Work deadlines, family responsibilities, financial worries, the constant ping of notifications—no wonder stress feels like an unavoidable part of modern life.
In fact, nearly 75% of people worldwide report feeling stressed every day!
But here’s the good news: while we can’t always eliminate stress, we can learn to manage how we respond to it. And the best part? It doesn’t require a total lifestyle overhaul—just small, science-backed tweaks that can make a big difference.
Let’s explore how you can bring a little more calm and balance into your daily routine.
What Stress Does to Your Body
Ever notice your heart racing before a big presentation or your stomach twisting when you’re overwhelmed? That’s your body’s “fight or flight” response kicking in. Stress hormones like cortisol and adrenaline flood your system, giving you a burst of energy to tackle challenges. But when stress sticks around for too long, it can take a toll on your health—raising blood pressure, weakening the immune system, and even affecting memory and focus.
Long-term stress has even been linked to anxiety, depression, and sleep problems. But don’t worry—there are ways to hit the reset button!
1. Flip the Script on Negative Thoughts
Your mind is a powerful tool, and the way you think about stress can actually change how you experience it. Cognitive Behavioural Therapy (CBT) teaches us that by shifting our thoughts, we can shift our emotions. Instead of saying, “I can’t handle this,” try, “I’ve faced tough situations before, and I’ll get through this too.”
Studies show that CBT can reduce stress and boost resilience in up to 75% of people. Small mindset shifts = big emotional payoffs!
2. Tense, Then Let Go (Progressive Muscle Relaxation)
Ever catch yourself clenching your jaw or shoulders when you’re stressed? Progressive Muscle Relaxation (PMR) is a simple technique where you tense each muscle group for a few seconds, then relax it. Start at your toes and work your way up.
Research shows PMR reduces stress and improves sleep—perfect for unwinding after a long day!
3. Move Your Body, Boost Your Mood
Exercise isn’t just for fitness—it’s a stress-busting powerhouse! When you move, your body releases endorphins (a.k.a. “feel-good” hormones), which lower cortisol and boost your mood. Even a 10-minute walk can do wonders!
One study found that people who exercised regularly reported lower stress levels and greater overall happiness. So, whether it’s dancing, yoga, or a brisk walk—find a way to move that feels good to you.
4. Take a Break from the Screen
Scrolling endlessly through social media can actually increase stress by fueling comparison and information overload. A study by the American Psychological Association found that people who constantly check their devices report higher stress levels.
Try setting boundaries—like a “no screens” hour before bed or a weekend social media detox—to help your mind unwind.
5. Practice Gratitude (It’s Simpler Than You Think!)
Gratitude isn’t just a buzzword—it’s scientifically proven to lower stress and boost happiness. Shifting your focus to what’s going right can change your perspective.
Try this: Every day, jot down three things you’re grateful for. Studies show that people who regularly practice gratitude have lower cortisol levels and feel more optimistic.
6. Prioritise Sleep (Your Brain Will Thank You)
Stress and sleep have a tricky relationship—too much stress makes it hard to sleep, and lack of sleep makes stress feel worse. Prioritising a good night’s rest can help break this cycle.
Aim for 7-9 hours of sleep, avoid screens before bed, and try relaxing activities like reading or listening to calming music. Research shows that well-rested people handle stress better and feel more in control of their emotions.
You’ve Got This!
Life will always have stressful moments, but you have the power to change how you handle them. By making small, intentional choices—whether it’s reframing your thoughts, moving your body, or simply taking a deep breath—you can build resilience and bring more calm into your life.
So take a moment for yourself. Breathe in, breathe out. You’ve got this!
About the Author: Sabrina is a writer, pastor and relationships blogger. She is passionate about Jesus and changing the way people think about God, relationships and sex.
Article supplied with thanks to Sabrina Peters.
Feature image: Photo by nikko macaspac on Unsplash
