Stress management: 7 ways to reduce stress & find relief

For anyone juggling work, raising a family, or simply trying to keep up with the daily grind, stress is an inevitable part of life. And while it would be wonderful to eliminate it altogether, the reality is—stress isn’t something we can fully escape. Instead of striving to avoid it entirely, a more realistic and sustainable goal is learning how to manage stress effectively and build in time to recover from its effects.

By creating intentional moments throughout your day to pause, breathe, and re-center, you can reduce the negative impact of stress, protect your mental health, and make space for more meaningful, energized, and joyful experiences.

Here are some practical strategies to help you get started. If you’re looking to dive deeper, our Managing Stress Workbook is a great companion, filled with actionable tools and guidance designed to help you feel more in control of your life and your wellbeing.

7 Simple Yet Powerful Ways to Manage Stress

The good news is: you don’t need a full lifestyle overhaul to start feeling better. Small, consistent changes can have a big impact. Let’s look at some evidence-based ways to manage stress and feel more grounded, even during chaotic days.

1. Take a Minute—Frequently

Busy days can snowball quickly. One task leads to another, and before you know it, you’re running on fumes. The longer you go without taking a break, the more likely you are to burn out—or to feel like you’ve hit a wall.

Interrupt that cycle by building in short “micro-breaks.” These don’t need to be long or elaborate. Just a single minute of focused breathing, stretching, or stillness can make a noticeable difference. The key is to be intentional.

Rather than using your quick break to scroll through your phone, try a short mindfulness practice or a breathing exercise. That small pause can help reset your nervous system, calm your thoughts, and give you a fresh burst of energy.

2. Build Awareness of Your Stress

The first step in managing stress is knowing where it’s coming from and how it’s showing up in your body and mind. Pause for a moment and acknowledge just how much you do in a single day. Now, think about what that requires from you—mentally, physically, and emotionally.

Becoming more aware of your stress triggers and patterns can empower you to make better choices about how to respond. When you feel overwhelmed, ask yourself: Does this task need my attention right now? Or can it wait?

Try organizing your to-do list by priority levels. Tasks that are urgent go into the “A” list, and things that can be handled later go into the “B” list. This simple system can help you focus your energy more efficiently and avoid unnecessary anxiety.

3. Recognize When You’re in Fight-or-Flight Mode

The fight-or-flight response was once a survival mechanism meant to keep us safe from danger. But in today’s world, it often kicks in during traffic jams, tight deadlines, or even difficult conversations.

When you’re in this mode, you might feel tense, restless, or anxious. You might have a hard time focusing or making decisions. Recognizing these signs is the first step toward regulating your nervous system and coming back to calm.

Breathing techniques, grounding exercises, and short meditations can help you downshift from a reactive state into a more balanced one. Deep breathing in particular has been shown to calm the body and help you re-engage with your day from a place of clarity.

4. Set Healthy Boundaries

Time and energy are limited, and managing them wisely is crucial for your well-being. If certain responsibilities or relationships are causing you excessive stress, it might be time to re-evaluate how you engage with them.

Setting boundaries doesn’t mean saying “no” to everything—it means saying “yes” to what truly matters. Start small: delegate tasks where possible, speak up when you're overwhelmed, and remind yourself that your needs are valid.

Creating boundaries is a powerful way to take back control of your time and protect your peace.

5. Make Time for Stress Relief (And Actually Schedule It)

It might feel strange to put relaxation on your calendar, but carving out time for stress relief is just as important as scheduling meetings or appointments. It may be the key to sustaining your energy and avoiding burnout.

Daily stress relief doesn’t require hours of free time. Even 5–10 minutes of stretching, a short walk, or some intentional deep breathing can refresh your body and mind. The more you integrate these moments into your routine, the more resilient you become to life’s curveballs.

Need help finding your rhythm? Check out our 7 Days of Managing Stress program and build daily habits that stick.

6. Nourish Your Body (It’s Not Just About the Food)

When we’re stressed, it’s easy to skip meals, forget to hydrate, or reach for quick fixes like caffeine and sugar. But how we fuel our bodies has a major impact on how we feel—and how we handle stress.

Try to stay mindful during meals and hydration breaks. Stress can actually hinder digestion, so if you're eating while anxious or distracted, your body may not absorb nutrients as well.

Take time to eat slowly, savor your food, and engage your senses. Not only will this help your digestion, but it will also give you a natural mental break.

Learn to eat more mindfully with our Mindful Eating series and enjoy your meals in a whole new way.

7. Wind Down with Intention

How you end your day matters. It sets the tone for your sleep and your next day. Though it’s tempting to unwind by scrolling through your phone or watching TV, screens often stimulate the brain and make it harder to truly relax.

Instead, build an evening routine that supports deep rest. Gentle stretches, calming breathwork, a warm cup of tea, or listening to relaxing music can help prepare your body and mind for sleep.

When you wind down with intention, you’re more likely to sleep soundly—and wake up feeling more equipped to handle the demands of the day ahead.

If you still want to use your phone at night, try listening to a guided meditation, a Sleep Story, or calming music instead of scrolling.

Stress Awareness Month in Maryland

If you find yourself struggling with stress management, please contact us here at Bowie Health. Bowie Internal Medicine is committed to the health and wellness of all.