Amanda Simmers

Let’s face it—life can be a lot. Between work, relationships, responsibilities, and the constant noise of modern life, stress sneaks in and overstays its welcome. But here’s the good news: you don’t need a total life reset or a two-week vacation in Bali to feel better. There are simple, natural ways to reduce stress that you can start using today.

Here’s how:

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1. Breathe Like You Mean It

It sounds basic, but deep breathing is one of the most underrated stress hacks. When you’re stressed, your breath becomes shallow and quick—sending signals to your body that you’re in danger (even if you’re just stuck in traffic or juggling emails).

Try this:
Inhale for 4 counts, hold for 4, exhale for 4, hold for 4. Repeat for one minute.
It’s called box breathing, and it’s like a reset button for your nervous system!

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2. Hydrate, Then Caffeinate

Before reaching for your first… or third cup of coffee, check in with your water intake. Dehydration can make you feel more tired, anxious, and irritable—aka the stress trifecta.

Tip: Start your day with a big glass of water before anything else. Your brain and body will thank you.

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3. Move Your Body (Even a Little)

Exercise doesn’t have to mean a 60-minute HIIT class. A walk around the block, stretching for 5 minutes, or dancing to one song in your kitchen can reduce cortisol (your stress hormone) and release feel-good endorphins.

Permission slip: Movement counts, even when it’s casual and imperfect.

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4. Prioritize Sleep—Without the Pressure

We know, “just sleep more” can feel laughable when you’re overwhelmed. But even improving your sleep hygiene can help:

• Turn off screens 30 minutes before bed
• Keep your room cool and dark
• Try a short wind-down routine (like journaling, gentle stretching, or reading something calming)

Better sleep = a more resilient, less reactive you.

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5. Speak Kindly to Yourself

The way you talk to yourself matters. Stress often comes with a side of self-judgment: Why can’t I handle this? I should be doing more.
Instead, try this gentle reframe:
“I’m doing the best I can with what I have today.”

Repeat as needed.

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6. Connect with Nature

A quick step outside can shift your mood more than you think. Sunlight, fresh air, and green spaces have been shown to reduce stress, lower blood pressure, and boost mood.

No forest required. Even a walk in your neighborhood or sitting near a window with sunlight counts.

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7. Create Small Anchors in Your Day

Stress thrives in chaos. Grounding routines—even tiny ones—can offer calm.
Try starting your day with:

• 1 minute of deep breathing
• 1 intention for the day
• 1 minute of movement

Think of it as a mini-morning ritual. Your nervous system will love it.

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Final Thoughts

Reducing stress doesn’t have to be another thing on your to-do list. It’s about gentle shifts. Tiny acts of care. A breath. A glass of water. A kind word.

Start small. Start now. You’re doing better than you think. 💛

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