10 Ways to Reduce Stress You Can Do at Home & Work

Stress is something we are all too familiar with in this modern world — from work, personal life, constant notifications, deadlines, unreasonable bosses, societal pressures, and the list goes on. Below are ten strategies to help you reduce and manage stress in your life.

Fight or flight response

Your body and mind are equipped to cope with stress for short periods, but prolonged stress can take a toll on your health. Your sympathetic nervous system — the fight-or-flight response — activates: heart racing, pupils dilating, muscles tensing. These responses were once helpful when being chased by a tiger. They’re less helpful for endless emails or traffic.

How stress impacts you mentally & physically

Prolonged stress can lead to mental health issues such as depression and anxiety. Burnout is a state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress. Chronic stress also affects the body through repeated cortisol release — research links sustained stress responses to cardiovascular risk, immune dysregulation, and worse outcomes across a range of long-term conditions (Mariotti, 2015).

Physical signs: frequent headaches, low energy, frequent colds/flus, chest/back pain, hypertension, upset stomach. Behavioural: loss of enjoyment, sleep issues, eating too much or too little, substance use, relationship strain. Mental: obsessive thoughts, sadness, irritability, anxiety, burnout, difficulty concentrating, restlessness.

10 ways to reduce stress

1. Exercise

Exercise lowers stress by lowering cortisol and adrenaline while stimulating endorphins. Try a walk on your lunch break or stretches between meetings.

2. Mindfulness and meditation

Mindfulness interrupts rumination by allowing you to be fully present. Try a free app like Insight Timer or Calm.

3. Breathing exercises

Slow diaphragmatic breathing activates the parasympathetic nervous system, which tends to lower heart rate and blood pressure. Try the 4-7-8 technique: breathe in for 4 through your nose, hold for 7, breathe out through pursed lips for 8.

4. Herbal supplements (talk to your doctor first)

Some people explore herbal options like Ashwagandha, Tulsi (Holy Basil), or lavender for stress and sleep. Evidence is preliminary for most herbal approaches, and they can interact with medications — talk with your family doctor before starting any supplement.

5. Spend more time in nature

Walk or bike to work. Face your desk towards a window. If you don’t have a window, add plants and greenery.

6. Reduce alcohol and caffeine

Alcohol initially takes the edge off but interferes with learning healthier coping strategies and worsens sleep. High caffeine intake can actually elevate cortisol — consider swapping your second cup for a Tulsi or chamomile tea.

7. Prioritize sleep

Stress often impairs sleep, so being intentional about prioritizing sleep is vital. Turn off screens before bedtime, keep consistent sleep/wake times, follow a routine.

8. Identify and reduce triggers

Take time to slow down and identify your stress triggers. Is it work? A relationship? Personal expectations? Write them down. Once you see what’s happening, you can start to address some of it directly.

9. Set healthy boundaries

Boundaries are essential for managing stress in your life — with family, friends, bosses, and yourself. Assertively setting boundaries at work or in your personal life is important, even if it feels uncomfortable.

10. Connect with others

Having a strong support network can reduce stress, blood pressure, and heart rate. Make an effort to chat with colleagues throughout the day or schedule regular meet-ups with friends. Even if it’s virtual, it still counts.

If stress is hard to manage alone, book a free 20-minute consult to see if we’re a fit.