1. Be mindful about your mornings
Put off the mental to-do lists with a stress-relieving morning routine as a non-negotiable way to start your day. Don’t check your phone or email until you’ve gone through a skincare routine, meditation, gratitude journaling, or at least brewing a cup of coffee, and fill the 30 minutes after you wake up with rituals and routines that you’ll look forward to.
2. Schedule multiple one-minute breaks in your day
To keep stress from building up, schedule one-minute breaks throughout the day. Whether it’s on the hour, every 20 minutes, or after each important task you complete on your to-do list, just taking 60 seconds to close your eyes and take deep breaths can be enough to let go of the stress and tension that piles up throughout your day. 3. Make a list of the top 10 sources of stress
Spend a few minutes identifying and writing down the top 10 sources of stress in your life. Once you know where your stress is coming from, you’ll be able to find solutions. You can even go so far as to take your #1 stressor and come up with five things you can do right now that can minimize it (and then do them). If you find that some of your stressors aren’t solvable, you can begin to accept what cannot be changed. 4. Take a walk
Whether you schedule a walk on your lunch break or walk around the block whenever you start to feel stress levels rise, cue up a podcast, grab comfy shoes, and get outside for an instant stress-reliever.
5. Drink less coffee (or switch to decaf)
Everyone has varying thresholds for how much caffeine they can tolerate, so while coffee is beneficial for some people, it can increase stress and anxiety for others by stimulating the fight-or-flight hormone associated with increased energy. If you notice that caffeine makes you jittery or anxious, consider cutting back or sticking with decaf.
6. Say “no” when you mean “no”
Not all stressors are under your control, but many are. Reassess where you’re dealing with avoidable stressors. You’re not helping the company if you’re spreading yourself too thin. Don't be afraid to say when you’re pressed for time and suggest alternative solutions.
7. At bedtime, think of all the things that went right that day
Counteract the thought process that most of us have before bed by making a mental list of all the things that went right that day. Maybe you accomplished a difficult task, finally finished the project that’s been taking you forever, or got a compliment from your boss. Or maybe you just got through the day, and that’s an accomplishment enough.
8. Take physical action
If you find your stress is hard to control or reason out of, start with physical actions. Try breathing techniques, improving your posture, exercise, or yoga poses.
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