Stress Less, Live More: Simple Hacks to Stay Stress Free
Whether it’s the morning traffic, a looming work deadline, or dealing with a family emergency, stress always seems to find a way into our lives. But here’s the good news – April is Stress Awareness Month! Let’s celebrate the occasion by looking at five practical stress management techniques to help you keep your cool no matter what challenges life sends your way.
1. Learn to Use Your Diaphragm
Diaphragmatic breathing is a powerful relaxation technique in which you activate your diaphragm muscle to help you breath more deeply. According to a study published in the academic journal Frontiers in Psychology, practicing diaphragmatic breathing for just 5 minutes can significantly reduce your levels of stress hormones such as cortisol. That’s because deep breathing signals your brain to relax, helping to counteract the “fight-or-flight” response that stress triggers. Not sure where to start? Try this simple breathing exercise – inhale deeply through your nose for 4 seconds, hold for another 4, and exhale slowly through your mouth for 4. It’s like hitting a reset button in your brain!
2. Move Your Body, Change Your Mood
Physical activity releases endorphins, your brain’s natural stress relievers. Whether it’s a brisk 15-minute walk, dancing to your favorite playlist, or doing a few yoga stretches in your living room, movement helps clear mental fog and boost your mood.
3. Laugh More, Stress Less
Ever hears the phrase, “laughter is the best medicine”? Turns out, it’s true! Laughter not only lightens your mood but also decreases stress hormones while boosting dopamine and endorphins. Whether it’s watching a funny video, chatting with a good humored friend, or scrolling through memes – if it helps you laugh more, it also helps you stress less!
4. Embrace the Power of “No”
If you’re like most people, you’ve probably made the mistake of overcommitting before. But as noble as doing favors for friends and family may be, saying “yes” too often leads to burnout. Learning to say “no” (without guilt!) is a form of self-care. So, the next time someone asks you for a favor that feels overwhelming, try politely declining.
5. Sleep Your Worries Away
Poor sleep and stress can easily feed off each other in a vicious cycle. Want to break it? Try prioritizing good sleep hygiene by keeping a consistent bedtime, avoiding screens before bed, and creating a nighttime routine. Quality sleep improves focus, decision making ability, and emotional regulation, all of which help you stay resilient when life gets stressful.
Stress is inevitable, but letting it control your life is optional. Incorporating small, manageable techniques into your daily routine will make a world of difference for anyone hoping to live more and stress less. So, take a deep breath, move your body, laugh a little, and remember– it’s okay to say no. Your mind and body will thank you!
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Resources:
Centers for Disease Control and Prevention. (2024, April 10). Stress. Centers for Disease Control and Prevention. https://www.cdc.gov/howrightnow/emotion/stress/index.html
Ma, X., Yue, Z.-Q., Gong, Z.-Q., Zhang, H., Duan, N.-Y., Shi, Y.-T., Wei, G.-X., & Li, Y.-F. (2017, May 12). The effect of diaphragmatic breathing on attention, negative affect and stress in healthy adults. Frontiers. https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2017.00874/full
Mayo Foundation for Medical Education and Research. (2023, November 18). Stress management stress basics. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/stress-management/basics/stress-basics/hlv-20049495
The National Sleep Foundation. (2025, March 5). Achieving your goals with positive sleep health. National Sleep Foundation. https://www.thensf.org/sleep-and-achieving-goals/
Disclaimer:
We want you to be well and to live your best life. The content in this blog is provided for the purposes to educate and entertain you: our very important reader. It is not intended as medical advice or as substitute for medical advice from a trained healthcare professional.
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Listen to your care providers as they know you and your conditions best. Thank you for reading!
The Team at BSDI