Stress is an umbrella term that describes reactions to pressures that affect our lives–whether physical, emotional, or mental (to name a few). Stress is not always “bad,” but it can harbor adverse and sometimes harmful reactions in the body. Long-term or chronic stress can manifest in the body with symptoms ranging from headaches to muscle tension to digestive issues to sleep disturbances.

Because we all experience stress at some point in our lives, popular questions I receive from my clients involve the self-care practices, tools, and rituals I do for stress management.

Here are the 8 ways I prioritize my self-care to lower my stress levels:

1.) daily walking

Walking is a great way to unplug, spend time in nature, improve your mood, and get extra movement in. I prioritize a walk daily for the physical and mental benefits that support my overall health. Numerous studies have been conducted on the numerous benefits of walking. Physical benefits include increased aerobic fitness and decreased body weight, body mass index (BMI), percent body fat, and blood pressure. Mentally, research has shown that just 10 minutes of walking can lift your spirit and reduce stress–your happiness levels increase even more if your stroll is outside.

Bonus: Walking for even 15 minutes after eating can decrease bloat, improve digestion, help decrease blood sugar levels, and increase insulin sensitivity!

2.) Coffee and walking dates

Staying connected with great friends and close family members covers a vital pillar of health: social well-being. Maintaining meaningful and authentic interactions with others will help you feel more inspired and supported and may change your perspective on a particular stressor. I aim to get together with a friend a few times a week, whether it’s a walking date, coffee/lunch date or scheduling a workout class together.

3.) infrared sauna 2x a week

Infrared saunas have been growing in the media for good reason! I prioritize time in the sauna every week because of its detoxification benefits, improved cardiovascular and lung health, soothing effects for sore muscles, and some quiet time.

4.) Reading Daily

Spending time reading, especially before bed, helps reduce screen time, increases relaxivity, reduces stress, and improves memory and concentration. Reading a variety of genres will enhance creativity and education around a certain topic and allow you to have healthy mental stimulation. Check out my previous “Atomic Habits Book Chat” blog post here!

Bonus: Increase social time and get involved in your community with book clubs (either in-person or virtual) and book chats!

5.) Monthly Massage

Because stress can manifest in the body, physical manipulation can help soothe unwanted tension and enhance the mind-body connection. Massage therapy not only soothes muscles but it nurtures the mind to bring an overall sense of calm and tranquility. The benefits of massage therapy include lowered stress, increased immune function, boosted mental health and wellness, managed pain, better sleep, and improved physical fitness by reducing muscle tension and preventing injuries.

6.) Yoga once per week

The practice of yoga is fantastic for overall health. We do not focus on flexibility or pay attention to our breath nearly enough in our day-to-day lives. Yoga reconnects the mind and body through beneficial poses that strengthen and lengthen the body. It intertwines breathwork with movement to heighten the awareness of our own bodies. For these reasons, I prioritize yoga at least once a week!

7.) Strength training

Strength training isn’t just about building muscle—it’s a powerful tool for managing stress and supporting your physical and mental resilience. It boosts feel-good Neurotransmitters like dopamine and serotonin—all-natural mood boosters that combat anxiety and depression. Strength training helps you build confidence and feel strong, capable, and in control, which can counter feelings of overwhelm or helplessness. The discipline of sticking to a program reinforces self-efficacy, which is huge for stress resilience. Consistent strength training can improve sleep quality and duration, essential for managing stress.

8.) Regular sleep schedule

Your body thrives on rhythm. A regular sleep schedule helps stabilize cortisol (your primary stress hormone), which naturally rises in the morning and tapers off at night. When your sleep-wake times are consistent, your nervous system feels more balanced and safe, making it easier to handle daily stressors without getting overwhelmed. A stable sleep routine supports deeper, more restorative sleep, especially REM and slow-wave sleep, which are critical for processing emotions, strengthening memory, and reducing reactivity to stress.