Minimizing the chronic stress of daily life as much as possible can support your overall health. Chronic stress can increase your risk of health conditions, including:

• heart disease
• anxiety disorders
• depression

Certain factors may affect your vulnerability to stress. These can include:

• geneticsTrusted Source
• level of social support
• personality type
• discrimination due to race, gender, or perceived gender, LBGTQIA+, socioeconomic status, or other factors
• childhood trauma
• your profession
  1. Get more physical activity

  A 6-week studyTrusted Source of 185 university students found that participating in aerobic exercise 2 days per week significantly reduced overall perceived stress and perceived stress due to uncertainty.

  The CDCTrusted Source recommends 150 minutes of moderate-intensity exercise per week, as well as two days of muscle-strengthening activity.

  If you’re currently inactive, start with gentle activities such as walking or biking. Choosing an activity you enjoy can help increase your chances of sticking to it in the long term.

   

  2. Eat a balanced diet

  A 2022 review of researchTrusted Source suggests that people who follow a diet high in ultra-processed foods and added sugar are more likely to experience higher perceived stress levels.

  Additionally, being chronically stressed may lead you to overeat and consume more ultra-processed foods.

  If you do not eat enough nutrient-dense whole foods, you may increase your risk of deficiencies in nutrients essential for regulating stress and mood, such as magnesium and B vitamins.

  Minimizing your intake of highly processed foods and beverages and eating more whole foods can help ensure your body is properly nourished, and it may improve your resilience to stress.

  Whole food options can include:

  • fruits
  • beans
  • fish
  • nuts
  • seeds
  3. Minimize screen time

  A 2021 review of literatureTrusted Source points out that several studies have linked excessive smartphone use with increased stress levels.

  Screen time may also negatively affect sleep, which may also leadTrusted Source to increased stress levels.

  4. Practice self-care

  Self-care doesn’t have to be elaborate or complicated. It simply means tending to your well-being and happiness. Engaging in self-care is associated with lower levels of stress and improved quality of lifeTrusted Source.

  Examples of self-care include:

  • going for a walk outside
  • lighting candles
  • reading a good book
  • exercising
  • preparing a healthy meal
  • getting a massage
  • practicing a hobby
  • using a diffuser with calming scents
  • practicing yoga
  • 5. Try journaling

    Journaling may help reduceTrusted Source stress and provide a positive outlet for your thoughts and emotions.

    You can also try a guided journal if you’d prefer more targeted, expressive writing.