10 Things You Can Do Now to Reduce Stress (That Actually Work)
April is Stress Awareness Month, and if there’s one thing I’ve learned as both a chiropractor and a strength athlete—it’s that stress lives in the body. Whether you feel it as tight shoulders, poor sleep, gut issues, or an overall sense of burnout, chronic stress can wreak havoc on your health.The good news? You don’t need a 7-day retreat or a complicated routine to start feeling better. Here are 10 practical things you can start today to reduce stress and take care of your nervous system—physically, mentally, and emotionally.
1. Box Breathing This simple breathwork technique helps regulate your nervous system in minutes. Inhale for 4 seconds, hold for 4, exhale for 4, hold for 4—repeat for 2-3 minutes. It’s a great reset when you're overwhelmed, anxious, or trying to wind down at night.
2. Take 5-Minute Stretch Breaks Sitting all day tightens your hips, neck, and shoulders—especially when you're under stress. Set a timer every hour or two and move through light mobility: neck rolls, thoracic extensions, hip openers. These “micro breaks” go a long way in preventing tension buildup.
3. Go for a Walk Walking is free therapy. A brisk 10-20 minute walk outside helps reduce cortisol levels, improve circulation, and promote better breathing. Bonus points for leaving your phone at home to really disconnect.
4. Exercise (Cardio or Strength 3–5x/week)You don’t need a perfect gym plan—just move. Exercise is one of the most effective ways to reduce stress hormones and boost endorphins. Whether it’s lifting weights, running, hiking, or a dance class, aim for 30 minutes a day most days of the week.
5. Hydrate Dehydration can increase fatigue, headaches, and mental fog—adding fuel to the stress fire. Keep a reusable water bottle with you and drink throughout the day. Pro tip: pair hydration with electrolytes if you’re also physically active or drinking caffeine.
6. Take a Digital Detox Your nervous system wasn’t built to handle nonstop notifications. Try unplugging for at least 30 minutes a day. Put your phone on do-not-disturb, turn off the TV, and enjoy a few moments of real-world quiet. You’d be surprised how recharged you’ll feel.
7. Practice Gratitude Daily gratitude journaling can actually rewire your brain over time. Jot down three things you're grateful for, big or small. It’s a quick and powerful way to shift focus away from what’s going wrong and toward what’s going right.
8. Set Boundaries It’s okay to say “no.” Overcommitting drains your energy and adds unnecessary pressure. Protect your time, energy, and peace. You’re not selfish for setting boundaries—you’re being smart about your mental health.
9. Laugh Often Watch a funny movie, scroll through memes, or call a friend who cracks you up. Laughter boosts mood, lowers stress hormones, and makes everything feel a little lighter—even if just for a moment.
10. See Your Chiropractor Stress shows up in the body as tension, pain, and nervous system overload. Chiropractic care helps regulate the spine and nervous system, reduce physical stress, and improve overall function. Regular adjustments can support a calmer, more resilient you.
Final Thoughts
You don’t need to do all 10 things every day. Start with 1 or 2 and build from there. Small habits, done consistently, make a big difference over time.If stress has been weighing you down lately—physically or mentally—know that you’re not alone, and you don’t have to push through it by yourself. I’m here to help. Need a reset? Book your next adjustment or wellness check-in at Sonoma Sports and Family Chiropractic today.
