Therapist-Approved Tips on How to Get Rid of Stress
In today’s fast-paced world, stress is something we all encounter. From demanding jobs to personal challenges and constant digital distractions, stress can creep in and affect not only your mood but also your physical health. Before diving into how to get rid of stress, it’s essential to understand what causes it and how it shows up in your body and mind.
Stress isn’t always bad—in small doses, it can boost motivation and alertness. But when stress becomes chronic, it can lead to anxiety, insomnia, digestive issues, weakened immunity, and even heart problems. Recognizing your stressors is the first step to regaining control.
1. Start With Your Breath
One of the simplest and most effective techniques I’d recommend is deep breathing or abdominal breathing. Breathing deeply stimulates the vagus nerve and sends a signal to your brain to calm down and relax. It shifts your body out of the fight-or-flight mode and into a state of rest and restoration.
Try this exercise:
- Inhale slowly through your nose for 4 seconds
- Hold for 4 seconds
- Exhale through your mouth for 6 seconds
- Repeat for a few minutes daily or discontinue if you feel lightheaded
According to the American Psychological Association, relaxation techniques like controlled breathing can help reduce symptoms of stress and anxiety by slowing the heart rate and lowering blood pressure [1].
If you’re wondering how to get rid of stress quickly during a tough day, this type of breathing exercise is a perfect place to start.
2. Create a Daily Routine
Chaos fuels stress. Establishing a predictable routine gives your brain a sense of stability and safety. Set regular times for meals, sleep, exercise, and work. Even if your job or lifestyle is unpredictable, having anchor points in your day (like a morning walk or a wind-down ritual before bed) can provide a psychological buffer.
A consistent sleep schedule is particularly powerful. Lack of sleep increases cortisol (the stress hormone), while quality rest helps reset your emotional baseline.
If you’re trying to figure out how to decrease your stress in a sustainable way, having a routine creates a solid foundation for calmer, more balanced living.
3. Move Your Body
Movement is another powerful tool for mental health. Physical activity doesn’t just help your body—it also releases endorphins that elevate your mood and reduce anxiety.
You don’t need to hit the gym for hours. Simple activities like:
- Walking in nature
- Dancing to your favorite music
- Doing gentle yoga
- Stretching after sitting too long
…can do wonders for your nervous system. Harvard Health Publishing notes that exercise acts as a natural stress reliever by increasing serotonin and improving sleep quality [2].
Anyone exploring how to get rid of stress holistically should consider incorporating regular movement as part of their wellness routine.
4. Practice Mindfulness and Grounding
Mindfulness means paying attention to the present moment without judgment. It helps you become aware of your thoughts and emotions instead of being ruled by them.
Grounding techniques bring you back to the here and now when your mind is racing or distracted. A few quick strategies:
- 5-4-3-2-1 method (identify 5 things you see, 4 you can touch, 3 you hear, 2 you smell, and 1 you taste)
- Hold a cold object like a stone or an ice cube to jolt your senses back
- Journaling your current feelings without trying to “fix” them
Research shows that consistent mindfulness practice can rewire the brain, making you more resilient over time.
5. Reevaluate Your Commitments
If your calendar is overflowing and your to-do list never ends, it might be time to rethink your priorities. Saying “yes” to everything can be a fast track to burnout. Learning to say “no”—or at least “not right now”—is a key part of managing stress.
Ask yourself:
- Which tasks align with my values?
- What am I doing out of guilt or obligation?
- Is this commitment helping or hurting my well-being?
I often encourage clients to focus on what they can realistically manage rather than striving for perfection.
6. Connect With Supportive People
Humans are social beings, and isolation can worsen emotional distress. Talking to someone you trust can lighten your mental load. This could be a friend, partner, colleague, or therapist.
You don’t need to have all the answers—or even articulate your feelings perfectly. Sometimes just being heard is enough to ease the tension.
If you’re overwhelmed or unsure where to start, seeking professional help is one of the most effective ways to help manage stress.
7. Limit Information Overload
While staying informed is important, excessive exposure to news and social media can amplify stress. Try setting boundaries around:
- How often you check your phone
- Who you follow online
- When you consume news (avoid right before bed)
Consider a “digital detox” for an hour or two each day to give your brain a break from constant stimulation.
8. Make Time for Joy
Stress management isn’t only about removing negative stimuli—it’s also about adding positive experiences. What brings you genuine joy?
Carve out time for hobbies, play, laughter, creativity, and anything that nourishes your spirit. Whether it’s gardening, painting, or simply watching your favorite comedy, pleasure is a powerful antidote to tension.
When to Seek Professional Help
If stress begins to interfere with your daily life, relationships, or sense of self-worth, therapy can be a life-changing step. A licensed therapist can help you explore what’s beneath the surface and guide you toward long-term relief—you don’t have to carry everything alone.
Final Thoughts and Next Steps
Knowing how to get rid of stress isn’t about following a one-size-fits-all formula—it’s about discovering what works for you. Small, consistent changes in your daily habits can make a huge difference in how you feel. Start with just one strategy, and build from there.
Your mental health matters, and taking the time to care for yourself is never selfish—it’s necessary.
Ready to take the next step toward a calmer, more balanced life? Book a confidential session today and get personalized support grounded in proven, evidence-based strategies. We’re here to help you find balance and take the first step toward lasting stress relief.