10 Free Ways to Reduce Everyday Stress and Make More Room for Joy

By Marta Sauret Greca

One of the most encouraging changes in recent years is that people are more comfortable talking about therapy and mental health.

Even so, finding a therapist who fits your schedule, accepts your insurance and feels like the right match can take time. If you are searching, keep trying. Ask people you trust for recommendations and explore both local and online options.

While everyday wellness habits are not substitutes for professional mental health care, several simple practices may help you manage ordinary stress and create more moments of calm. Here are 10 ideas that do not require an expensive membership, elaborate routine or major lifestyle change.

1. Create a calmer morning

Your first impulse after waking might be to reach for your phone or begin thinking about everything you need to accomplish.

Instead, consider giving yourself a quieter start. Drink a glass of water, stretch, sit peacefully or take a short walk before allowing emails, social media and the day’s demands to claim your attention.

You do not need to follow a rigid schedule. Even 10 or 15 minutes without your phone can help you begin the day more intentionally.

2. Be thoughtful about caffeine

Many of us cannot imagine starting the day without coffee. You do not necessarily need to give it up, but it can help to notice how caffeine affects your mood, sleep and anxiety level.

Try drinking some water first or waiting until after breakfast for your first cup. If caffeine makes you feel jittery, anxious or unable to sleep, consider reducing the amount you consume or avoiding it later in the day.

The goal is not deprivation. It is learning what helps your body feel its best.

3. Slow down your breathing

Stress often changes the way we breathe without us realizing it. We may begin taking rapid, shallow breaths, which can leave us feeling even more unsettled.

Try pausing for a few slow breaths. Inhale gently through your nose, allow your abdomen to expand and then exhale slowly. The National Center for Complementary and Integrative Health identifies deep breathing, relaxation techniques and mindfulness as accessible ways of helping manage stress.

Dr. Leslie Pasco, owner of MyoWay Center for Kids, encourages people to become more conscious of their breathing.

“On average, people hyperventilate if they breathe too fast, so it’s good for people to know that a person should breathe about five and a half full breaths per 60 seconds,” Pasco said.

If a particular breathing exercise makes you uncomfortable or lightheaded, stop and return to your normal breathing.

4. Drink more water

When life becomes busy, drinking enough water can easily fall to the bottom of the list.

Keep water nearby and make drinking it part of routines you already have, such as eating meals, taking medication or beginning your workday. Choosing water more often may also help you reduce drinks containing large amounts of caffeine or added sugar.

Do not turn hydration into one more demand you must satisfy perfectly. Simply pay attention and give your body what it needs.

5. Add movement throughout your day

Exercise does not have to mean an hour at the gym. Take a walk after lunch, stretch between meetings, work in the yard or spend a few minutes moving to music you enjoy.

On especially busy days, even a short walk outside can create a break between one responsibility and the next. Leave your phone behind when you can and pay attention to the sounds, sights and sensations around you.

Choose activities appropriate for your health and fitness level, and consult a medical professional before beginning strenuous exercise if you have health concerns.

6. Spend time outside

Pittsburgh weather does not always cooperate, but take advantage of pleasant days when they arrive.

A few minutes outdoors can interrupt a stressful routine and give you a change of scenery. Sit on the porch with your morning water, walk around the block or eat lunch outside.

Remember to protect your skin and follow appropriate sun-safety recommendations. The benefit does not depend on spending long periods in direct sunlight. Sometimes it is simply about stepping away from a screen and reconnecting with the world around you.

7. Pause before eating

Food can be comforting during stressful times, and there is nothing wrong with enjoying it. But when we are overwhelmed, we may eat without recognizing whether we are hungry, tired, anxious or simply in need of a break.

Bridget Kreider, a breathwork facilitator and holistic health coach, recommends pausing before making a choice.

“A great way to help make more mindful choices is to pause and take a moment to close your eyes and tune into your breath,” Kreider said. “Check back in with yourself. What is it you really need? Rest? An actual meal? To have that dreaded conversation? Allow your breath to guide you back to your body so you can make those mindful choices rather than mindlessly eating or going about your day.”

Mindful eating is not about perfection or denying yourself something you enjoy. It is about noticing what your body and mind are telling you.

8. Trade some screen time for reading

I enjoy a Netflix binge as much as the next person, but I have found that turning off my devices and reading a mystery novel before bed helps me relax.

Electronic devices, light and other distractions can interfere with sleep. Try putting your phone down a little earlier and replacing scrolling with reading, journaling, gentle stretching or another calming activity.

You do not have to create a perfect nighttime ritual. Begin with a few minutes and see whether you notice a difference.

9. Keep a reasonably consistent sleep schedule

Everybody’s sleep needs and responsibilities are different, but a regular schedule can help your body recognize when it is time to rest.

Try going to bed and waking up at approximately the same times, including on weekends when possible. Create a bedroom environment that is quiet, comfortable and conducive to sleep.

A consistent schedule will not solve every sleep problem. If you routinely have difficulty sleeping or feel exhausted despite getting enough time in bed, consider speaking with a healthcare professional.

10. Schedule a date with your to-do list

An unfinished to-do list can follow you everywhere, including into bed.

Instead of worrying about everything throughout the week, schedule a specific time to review your list. Treat that time as seriously as you would a medical appointment or business meeting.

Choose a comfortable place, such as your favorite coffee shop, and decide which tasks truly need your attention. Delegate what you can, break large projects into smaller steps and remove items that no longer matter.

Knowing that you have reserved time to address your responsibilities may make it easier to set them aside temporarily. You can remind yourself, “I do not have to solve that right now. I already scheduled time for it.”

The goal of these practices is not to eliminate every source of stress. That is neither realistic nor necessary. Instead, choose one or two ideas that feel manageable and allow them to become part of your routine.

Small moments of intentional self-care can help you feel less overwhelmed while you seek additional support when you need it.

Finding professional support

For those having difficulty finding a therapist locally, online therapy may provide another option.

Makin Wellness, founded by Mars resident and La Roche University graduate Sara Makin, LPC, M.S.Ed., NCC, offers online appointments.

“We have tons of therapists available with different backgrounds and availability, and we do take many insurances,” Makin said.

Alexandra Dimoff, LPC, is a Duquesne University graduate who practices in downtown Mars and works with children, families and couples.

“I believe that therapy is for everyone,” Dimoff said. “We all go through ups and downs in life, and sometimes we need help to get unstuck from the challenge that is in front of us.”

Dimoff can be found through Psychology Today or reached at 724-546-5302.

The inclusion of individual providers is for informational purposes and does not constitute an endorsement by The 228 Times. Anyone experiencing a mental health crisis can call or text 988 to reach the 988 Suicide & Crisis Lifeline.

Sources: National Center for Complementary and Integrative Health and Centers for Disease Control and Prevention.

Marta Sauret Greca writes about simplifying daily life, managing stress and making more intentional choices. She also offers complimentary sessions for women interested in better understanding their finances, investments and financial-independence goals. Learn more or schedule a complimentary session here, https://livemore.net/c/martasauretgreca

Editor’s note: This lifestyle column reflects the author’s personal views and experiences and is provided for general informational purposes. It is not a substitute for professional medical, mental-health, financial or investment advice. Readers should consult an appropriately qualified professional before making decisions affecting their health or finances. The views expressed are the author’s and do not necessarily reflect those of The 228 Times.