5 Evidence-Based Ways to Reduce Stress Today

Feeling overwhelmed, tense, or constantly on edge? You’re not alone. Stress is one of the most common challenges people face today, but you don’t have to live with it unchecked. Fortunately, there are simple, evidence-based ways to reduce stress that are backed by science and can be practiced daily.

Whether you're managing a demanding job, parenting responsibilities, or general anxiety, these five research-supported methods will help you regain calm and clarity.

1. Practice Mindful Breathing

Mindful breathing can lower cortisol levels, reduce anxiety, and improve emotional regulation. According to research in Frontiers in Psychology, participants who practiced mindful breathing experienced a significant drop in stress levels after just a few minutes.

How to start:

• Sit in a quiet space

• Breathe in for 4 seconds

• Hold for 4 seconds

• Exhale for 4 seconds

• Repeat for 5–10 minutes

Even a few minutes of deep breathing per day can shift your nervous system into a calmer state.

2. Get Moving: Exercise Reduces Stress

Exercise is a natural stress reliever that boosts mood and lowers anxiety. The American Psychological Association confirms that regular physical activity reduces stress hormones and increases endorphins—your brain’s feel-good chemicals. A major study in The Lancet Psychiatry found that those who exercised regularly had 43% fewer days of poor mental health per month.

You don’t have to hit the gym.

• Take a 20-minute walk

• Stretch during breaks

• Try low-impact activities like yoga or dancing

It’s the consistency—not intensity—that matters most.

3. Connect with Someone Supportive

Talking to someone you trust can lower stress and improve emotional well-being. Strong social support has been shown to reduce stress-related inflammation and support immune function.

Options for connection:

• Call a friend or family member

• Join a support group

• Schedule a virtual therapy session

Even brief, positive interactions can help reframe your mindset and build resilience.

4. Limit Stimulants Like Caffeine and Alcohol

What you consume affects your stress levels. While caffeine and alcohol are often used to cope with stress, they can actually worsen it. Caffeine can increase heart rate and feelings of anxiety, while alcohol disrupts sleep and emotional regulation.

A study in Addiction found that using alcohol as a coping strategy leads to long-term mental health issues. Another study reported that high caffeine intake is linked to heightened anxiety.

Quick tips:

• Replace that second coffee with herbal tea

• Limit alcohol on weekdays

• Stay hydrated with water

Mindful consumption = more stable mood.

5. Seek Support from a Mental Health Professional

Professional help can be life-changing when stress feels unmanageable. Cognitive Behavioral Therapy (CBT), offered by licensed therapists, is a highly effective way to reduce stress, anxiety, and negative thinking. CBT has shown to have large positive effects on stress management across populations.

Psychiatric nurse practitioners (NPs) can also help by:

• Diagnosing stress-related conditions

• Managing sleep issues, fatigue, and anxiety

• Prescribing short-term medications when necessary

Seeking support is a sign of strength, not weakness.

How Reparo Health Helps You Manage Stress

At Reparo Health, we offer comprehensive virtual mental health care designed to help you manage stress effectively. Our team includes:

• Licensed Therapists who use evidence-based approaches like CBT to help you manage thoughts, emotions, and behaviors tied to stress.

• Psychiatric Nurse Practitioners who provide medication management and holistic care for symptoms like insomnia, anxiety, or burnout.

All sessions are conducted virtually—so you can get support from the comfort of your home.

Don’t wait until stress overwhelms your life. Let us help you feel grounded, focused, and calm!

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