Stress is a normal part of life, but too much of it can harm your body and mind. The good news is that there are simple things you can do every day to feel calmer and take better care of yourself. At Premier Medical Group, we’re committed to helping our community manage stress and support their overall well-being. From mindfulness practices to physical activity, better sleep, and lifestyle changes, here are some evidence backed tips to help you feel more grounded, balanced, and healthy.
Stay Present and Calm with Mindfulness
Mindfulness is the practice of paying attention to the present moment without judgment. It helps calm the mind, reduce anxiety, and improve your ability to cope with challenges. Even just a few minutes a day can make a big difference in how you feel. *
Simple ways to practice mindfulness:
- Take a few minutes each day to sit quietly and focus on your breath. Structured breathing exercises such as box breathing or 5-4-3 breathing are a great place to start if you’re not sure how to bring focus to your breath.**
- Try a guided meditation using YouTube videos, podcasts, or apps like Headspace or Calm. There are lots of options out there, so keep exploring until you find one that works well for you.
- Practice mindful eating by slowing down and savoring each bite.
- Go for a mindful walk by leaving the headphones at home and opting instead to notice the sights, sounds, and smells around you.
Move Your Body to Release Tension
Exercise isn’t just good for your physical health, it’s one of the best tools for managing stress. Physical activity increases your brain’s production of feel-good chemicals like endorphins, reduces anxiety, and improves sleep. You don’t have to run a marathon to benefit from exercise. Just start by moving in a way that feels good to you. ***
If you need some inspiration, here are some easy ways to get moving:
- Take a 10 – 15 minute walk during your lunch break or after dinner. This will not only improve digestion, but it will also help you feel more energized to take on the rest of the day or evening.
- Try gentle stretching or yoga at home. This low-intensity exercise can help you start or end your day in a calming way.
- Dance around your house to your favorite music.
- Sign up for a fitness class or find a workout buddy for motivation.
Eat Well and Limit Alcohol
What you put into your body affects how you feel. A healthy diet gives your brain the fuel it needs to handle stress. Alcohol, on the other hand, can make stress and anxiety worse, even if it feels like it helps at first. A healthy body helps support a healthy mind. ****
Here are some tips to keep in mind when striving for a healthy diet and alcohol use:
- Eat regular meals with plenty of fruits, vegetables, and whole grains.
- Choose snacks like nuts, yogurt, or fresh fruit instead of sugary, fried, or processed foods.
- Drink lots of water throughout the day.
- Cut back on alcohol, it can affect your sleep, mood, and decision-making.
- Talk to your Premier Medical provider or a trusted healthcare professional if you’re using alcohol to cope with stress. Bringing attention to this in a safe, judgment-free space can help you get the support you need to deal with stress in a constructive way and improve your health overall.
Prioritize Quality Sleep
Stress and poor sleep go hand in hand. When you’re not getting enough rest, your body and mind have a harder time coping with daily stressors. Good sleep is essential for emotional regulation, memory, and overall mental health. Creating a sleep-friendly environment can help your body reset and recharge. *****
Try improving your sleep by practicing these helpful tips:
- Stick to a consistent bedtime, even on weekends.
- Wind down with a calming routine like reading, journaling, or deep breathing.
- Limit screen time an hour before bed.
- Avoid caffeine late in the day since it can affect your sleep/wake cycle.
Make Small but Powerful Lifestyle Changes
Sometimes, the small choices we make every day can add up to big improvements in our stress levels. Building a life that supports your mental health takes time, but it starts with one small step. Beyond eating well, hydrating, exercise and sleep, these lifestyle changes can help you find balance in your life, which can help with your overall stress levels and wellbeing.
- Stop smoking and limit nicotine intake as much as possible.
- Set boundaries with work and social obligations.
- Schedule time for hobbies, relaxation, or just doing nothing.
- Stay connected, talk to a friend, family member, or therapist when you’re feeling overwhelmed.
Know When to Ask for Help
If your stress feels unmanageable or you’re struggling to function day to day, you don’t have to go through it alone. Reaching out to your doctor is a brave and important step. At Premier Medical Group, our providers can support and help you manage your stress and get back to a healthier place.
Take time to check in with yourself. How are you really feeling? What habits or routines can you shift to better support your mental well-being?
Managing stress is an ongoing journey, but with mindfulness, movement, good sleep, and intentional lifestyle choices, you can take back control and build a healthier, more balanced life, one breath, step, and choice at a time.
*https://www.premiermedicalhv.com/news/tips-to-reduce-your-stress-and-improve-health/
**https://www.healthline.com/health/box-breathing
***https://www.webmd.com/balance/stress-management/stress-management
****https://www.cdc.gov/mental-health/living-with/index.html