How to change your body's stress levels

Do you often feel stressed? Know that you are not alone. Many people experience high levels of stress on a daily basis. It’s become almost accepted as the new normal, but it doesn’t have to be that way. Prolonged stress is one of the most damaging states for your physical and mental health. So now is a good time to begin taking steps to reduce your stress levels. Here are some practical tips to help you get started.

1. Do a breathing exercise

   Breathe in slowly for 4 seconds, then breathe out gently for 4 seconds. Continue this steady rhythm for about 5 minutes. You should feel more calm and relaxed almost immediately.
   

2. Write in a journal

   You can write about your day, noting events and feelings, but most importantly it really helps to write down the things you are grateful for that day. They don't have to be grand or dramatic — small, ordinary moments matter just as much and can significantly influence your mood and overall state of mind. Making a brief daily habit of noticing these little blessings supports greater perspective, calm, and well-being.

3. Connect with nature

   Go outside, no matter the weather. Take a slow walk in a nearby park, a forest trail, or along a quiet beach. Be truly present as you move—look closely at your surroundings. Notice the sounds, the subtle smells, the calls of birds, the movements of other animals, and the variety of plants and flowers. Pause to appreciate the small details and feel gratitude for the ability to walk there.

4. Meditate

   Try to meditate. It may feel difficult at first, but like most things in life, gentle and consistent practice will gradually make it easier and more natural. Meditating lowers cortisol levels and helps calm the nervous system, making it easier to handle daily pressures and reduce feelings of overwhelm. If you are new to meditating, I would suggest to start small, like 5–10 minutes daily and gradually increase. Focus on the breath, body sensations, or a repeating phrase. Regular short sessions often yield more benefit than occasional long sessions.

5. Put your own wellbeing first and others second

   It may feel a bit selfish at first, but you truly deserve to put your own wellbeing first and others second. Prioritizing yourself is ultimately most beneficial for everyone involved. Take a nice, long bath, stretch or do some gentle exercises, choose nourishing foods, buy yourself a new outfit or small treat, and make time to connect with a friend. Do the things that genuinely bring you joy and help restore your energy.

6. Be mindful of your thoughts

   Last — but certainly not least, because this may even be the single most important reason behind feeling stressed — pay careful attention to what you are thinking. Your thoughts carry great power and shape how you experience each moment. When you notice your mind drifting into negative, anxious, or fear‑driven directions, gently interrupt that pattern as soon as you can. Redirect your attention toward thoughts that are positive, balanced, or more neutral. If this shift feels difficult, bring to mind everything you are grateful for; letting gratitude fill your awareness can quickly change your inner tone. Alternatively, allow yourself to start dreaming: picture what you wish to achieve, imagine how you want your life to unfold, and create a vivid mental scene of possibility. Immerse yourself in this train of happy, creative thoughts, but stay mindful — if you sense the thinking veering off course and negative thoughts begin to block your ability to dream freely, pause and return to gratitude. With practice you will find it gets easier each time, and your capacity to steer your mind toward calm and constructive directions will grow.