10 steps to de-stress

Stress is a natural part of life — but when it builds up, it can affect our body, mind, and relationships. The good news? Science shows that simple, consistent habits can retrain your brain and body to relax and recover faster.

Here are ten research-backed ways to reduce stress and restore calm.

1️⃣ Breathe Slowly & Deeply

When stress rises, your breath often becomes shallow and fast. Slowing it down is one of the quickest ways to calm the nervous system. Deep, diaphragmatic breathing activates the vagus nerve, which signals your body that it’s safe.

Try: inhale for 4, exhale for 6, and repeat for one minute.

2️⃣ Ground Through Your Senses

Focusing on what’s around you brings your mind back to the present moment. The 5-4-3-2-1 grounding technique — naming 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste — helps interrupt anxious or racing thoughts. This sensory grounding is widely used in trauma-informed practices to reduce distress and build emotional safety.

3️⃣ Move Your Body — Gently

Movement helps your body release endorphins (feel-good hormones) and increases brain-derived neurotrophic factor (BDNF), which supports resilience and mood. Even 10 minutes of stretching or walking outside can lower stress hormones and refresh your focus.

4️⃣ Connect With Supportive People

Human connection is one of the strongest buffers against stress. Talking with a trusted person boosts oxytocin, the hormone that calms the nervous system and fosters a sense of safety. This can be a friend, family member, peer support group, or even time spent with pets.

5️⃣ Reframe Your Thoughts

Stress can trigger unhelpful thought loops like “I can’t handle this.”Cognitive reframing — gently challenging these thoughts — activates the prefrontal cortex, the brain’s rational thinking area, and reduces activity in the amygdala (our fear centre). Ask: “What else might be true here?” or “What would I say to a friend in this situation?”

6️⃣ Set Small, Doable Goals

Big problems shrink when broken into smaller steps. Achieving mini-goals releases dopamine, the motivation chemical that helps you feel accomplished and in control. Try writing down three small wins each day — it builds confidence over time.

7️⃣ Practice Relaxation or Mindfulness

Mindfulness, yoga, and relaxation techniques all quiet the default mode network, the brain’s “worry loop.”Even five minutes of mindful breathing or guided meditation daily can reduce stress and improve emotional regulation.

8️⃣ Prioritize Sleep

Sleep is essential for emotional recovery. During deep sleep, the body regulates cortisol and strengthens connections in the brain’s emotion-processing centers. Aim for 7–9 hours each night. Keep a calming bedtime routine: dim lights, no screens 30 minutes before bed, and slow breathing before sleep.

9️⃣ Nourish Your Body

Your brain and gut communicate constantly. Eating balanced meals with complex carbohydrates, protein, and omega-3s helps stabilize blood sugar and mood. Stay hydrated — dehydration can heighten feelings of anxiety or fatigue.

🔟 Take Meaningful Pauses

Intentional rest restores your mind’s attention system and helps prevent burnout.“Pausing” doesn’t always mean doing nothing — it can be a mindful cup of tea, journaling, time in nature, or listening to calming music.

🌱 Final Thought

You don’t need to do all ten steps every day. Choose one or two that feel manageable and build from there. Over time, your nervous system learns that calm is safe — and accessible.

If you’d like guided support to put these tools into practice, Mindstead Wellbeing & Resilience Coaching offers in-person wellbeing sessions at Caledonian House, Irvine.

📩 mindsteadcoaching@gmail.com