Simple and Effective Healthy Ways to Deal with Stress

Finding healthy ways to deal with stress is essential for maintaining both your physical and mental well-being.

Chronic stress can silently impact your body by increasing inflammation, raising blood pressure, disrupting sleep, and even weakening immune function (Yaribeygi et al., 2017).

Mentally, prolonged stress contributes to anxiety, irritability, and burnout, all of which can reduce your quality of life and productivity.

As a professional athlete, I’ve seen firsthand how unmanaged stress can derail performance and recovery, but also how simple lifestyle adjustments can make an enormous difference.

Whether it’s improving your sleep, moving your body, or learning to delegate tasks, developing positive coping strategies can help you feel balanced and resilient.

If you’re ready to take control of your well-being and support your long-term health, explore these healthy ways to deal with stress that are both effective and easy to incorporate into your daily routine.

Common Causes of Stress to Watch Out For

Understanding what triggers your stress is the first step toward managing it effectively.

While everyone experiences stress differently, there are common causes that consistently lead to mental and physical strain.

Identifying these triggers can help you adopt targeted, healthy ways to deal with stress, from setting boundaries and improving sleep hygiene to practicing mindfulness and staying physically active.

• Work and Career Pressure: Heavy workloads, unrealistic deadlines, and constant pressure to perform can quickly create chronic stress. A lack of control over job responsibilities or poor work-life balance often leads to emotional exhaustion and burnout (Leiter & Maslach, 2016).
• Financial Worries: Money-related stress is one of the most common and persistent causes of anxiety. Struggling to pay bills, save for the future, or manage debt can cause ongoing tension that affects both your sleep and overall mood.
• Relationship Challenges: Conflict with family members, friends, or partners can weigh heavily on emotional health. Poor communication, feelings of isolation, or a lack of social support can intensify the effects of daily stress.
• Health Problems and Physical Strain: Injuries, chronic illnesses, or even lack of physical activity can trigger physiological stress responses. The body releases higher levels of cortisol during prolonged health struggles, which can make recovery and energy management more difficult.
• Information Overload and Technology Use: Constant notifications, news updates, and social media comparisons can create mental overload. Digital fatigue contributes to poor concentration and makes it harder to unwind, especially before bedtime.

How to Deal with Stress in Healthy Ways

Managing stress in a healthy way isn’t about eliminating challenges; it’s about strengthening how you respond to them.

Chronic stress can alter hormone levels, weaken immune function, and impair mental clarity if left unchecked (McEwen, 2017).

Developing positive coping strategies helps restore balance and resilience, enabling you to handle pressure without burning out.

From movement and mindfulness to better sleep and nutrition, there are many healthy ways to deal with stress that promote both mental and physical well-being.

The key is consistency, as small, intentional actions practiced daily can make a powerful difference over time.

Learn To Delegate

One of the healthiest ways to deal with stress is to learn how to delegate responsibilities effectively.

Chronic stress often stems from taking on too much, whether at work, home, or in social commitments.

When you try to control everything yourself, mental fatigue and emotional exhaustion quickly follow (Maslach & Leiter, 2016).

Delegation helps reduce cognitive load by distributing tasks to others, allowing you to focus on what truly matters.

It also builds trust and teamwork, which can increase productivity and help you stress less.

Start by identifying tasks that don’t require your direct attention and assign them to capable coworkers, family members, or friends.

Learning to ask for help is not a sign of weakness, it’s a sign of self-awareness and emotional intelligence.

Exercise

Regular physical activity is one of the most effective natural stress relievers.

Running, in particular, stimulates the release of endorphins, which are neurochemicals that act as natural mood elevators and painkillers (Dishman et al., 2021).

These “feel-good” hormones help reduce cortisol levels, the primary stress hormone, while promoting a calmer mental state.

Even short runs can significantly improve mood and mental clarity.

Outdoor running provides added benefits by increasing sunlight exposure, which boosts serotonin levels and supports healthy sleep patterns.

You don’t need to run a marathon, just start with 20 to 30 minutes of moderate jogging or brisk walking a few times a week to experience a noticeable improvement in how you handle stress.

Get Enough Sleep

Sleep is one of the most overlooked yet essential factors in stress management.

During deep sleep, the body restores hormonal balance, repairs muscle tissue, and consolidates memories, all of which are critical for maintaining emotional resilience (Walker, 2017).

A lack of sleep increases cortisol and adrenaline, making it harder to regulate mood and manage daily stressors.

To improve sleep quality, create a relaxing nighttime routine and limit screen exposure an hour before bed.

Keeping your room cool, dark, and quiet can also help signal to your brain that it’s time to rest.

Avoid caffeine or alcohol close to bedtime, and try to maintain a consistent sleep schedule, even on weekends.

Quality rest gives your body and mind the foundation they need to recover from daily stress effectively.

Use the Right Supplements 

Nutritional support can complement lifestyle strategies when finding healthy ways to deal with stress.

Certain supplements have been shown to support mood balance and reduce physiological stress responses.

Magnesium supplements, for example, play a vital role in nervous system regulation and have been linked to lower anxiety and improved sleep quality (Boyle et al., 2017).

Adaptogens like ashwagandha and rhodiola may help balance cortisol levels and improve mental resilience under pressure (Panossian & Wikman, 2010).

CBD (cannabidiol) is another popular option known for its potential calming effects without causing intoxication.

However, supplements should be used as part of a holistic approach, alongside exercise, nutrition, and rest, not as a replacement for them.

Always consult a healthcare professional before starting any new supplement regimen to ensure safety and effectiveness.

Pray

Prayer is one of the most powerful healthy ways to deal with stress.

It allows you to cast your burdens on God and find peace through faith: 

“Cast all your anxiety on Him because He cares for you” (1 Peter 5:7, ESV).

Studies show that prayer can regulate cortisol, lower blood pressure, and calm the nervous system (Koenig, 2012; Levin, 2016).

It also strengthens emotional resilience, promoting hope and clarity.

Pray in private (as told in Matthew 6:6), use Scripture to stay focused, and express gratitude to shift your mindset.

Short, heartfelt prayers like “God, I trust You,” or reciting the Lord’s Prayer, can help you refocus at any moment.

Prayer quiets the mind, heals the heart, and reminds you that you are never alone.

Final Thoughts: Combining the Healthiest Ways to Deal with Stress

Finding balance in life often means learning to combine different strategies that support both your body and mind.

There’s no single solution to managing stress, but when you integrate exercise, sleep, social connection, and proper nutrition, your resilience improves dramatically.

These habits strengthen your nervous system, regulate hormones, and create a lasting sense of calm that medication alone can’t provide.

The most effective natural remedies for stress relief are often simple lifestyle adjustments that bring awareness and stability to your daily routine.

Movement, rest, mindfulness, and nourishing foods all work together to lower cortisol and improve mental clarity.

Over time, these healthy choices help you learn how to relax and not worry about the pressures that once felt overwhelming.

As someone who has balanced professional athletics, injuries, and life stressors, I’ve learned that consistent, healthy habits are the true foundation of recovery and well-being.

When you approach stress management with patience, self-compassion, and purpose, you give yourself the opportunity to thrive, not just survive.