You want us to let you in on one of the easiest, most accessible, stress-relieving habits out there? Journaling is one of the best wellness tools that people do not use as much as they should. Not only can journaling help reduce stress and anxiety, but it can also spark self-discovery and promote gratitude. 

It is too easy to get overwhelmed by negative or worried thoughts that arise. If your thoughts do not serve you, you do not have to believe them. Journaling is a great tool to help you separate who you are as a person from thoughts that come up. So whether you are new to journaling or trying to resume an old habit, these tips should help set you up for journaling success. 

Start Slowly

Your first entry does not have to be a novel. In fact, biting off more than you can chew can deter you from journaling again. It is usually beneficial to have a time limit for your journal entries in the beginning stages of journaling. That helps relieve the pressure of getting started, but should you feel inspired with your flow then you can write more even if the timer goes off. The main takeaway is to start slow and then you can write pages as you get more comfortable with the habit. 

Set A Time To Journal

In addition to setting an amount of time to start journaling, you should also journal at the same time every day to develop the habit. For some people, it is beneficial to write down thoughts at the beginning of the day. Others find relief when they write down their feelings or thoughts before they go to bed. You can also try to anchor your journaling habits to other habits you already have, for example, when you drink coffee in the morning or during your lunch break. 

Pick Simple Tools

Journaling does not require a leather-bound notebook and a quill. In fact, you can use a note pad and regular pen or pencil to start. As long as you have something to write on and something to write with, you can start journaling. If you don’t like the practice of handwriting, consider using a blank document on your laptop or note-taking app on your phone. If you find it difficult to sit down and write, consider voice recordings, which you can then transcribe to see your thoughts on the page. 

Pick A Theme

In order to sharpen your self-awareness, jot down your feelings about a specific situation every day. You could start by writing one of the following themes: 

• This is what happened today. 
• I’m thinking these thoughts.
• I’m experiencing these feelings.

When you stick to a theme like that every day, it makes it much easier to start the journal. Over time, you can expand your journaling to include different topics, themes, or prompts. 

Try Using A Prompt

A prompt helps you start writing when you are not sure what to journal about. Prompts can also help you get to know yourself more intimately. You can try to experiment with one of the following prompts to encourage regular journaling:

• Describe something you fear or love doing and why. 
• Write about your dream vacation. Where would you go? What would you do, eat, or drink?
• Write about someone who inspires you and what traits of theirs that you admire. 
• Write about your favorite childhood memories. 
• Go out into nature and write about what you see or how you feel. 
• If you wake up tomorrow with everything you have ever wanted, how does that make you feel? Where are you? Who are you with? What are you doing?
• Describe a fictional character that reminds you of yourself and what makes you see yourself in the character. 
• Write about things in your life that you are grateful for, be they big or small. 

Journaling for a few minutes every day may help reduce stress, boost overall well-being, and allow you to reflect on what you need/want in life. To make it a habit, start with a few minutes every day at a certain time, using a prompt if necessary. You will see that your journaling habits change over time as you get more comfortable with the process. There is no specific or right way to journal!

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If a pill could reduce anxiety and depression, improve sleep, boost mood, and enhance immune function, everyone would take it. A quick-fix solution like that is exactly what everyone wants, but such a pill does not exist. Fortunately, you can practice gratitude, which can provide all of those aforementioned health benefits, according to several studies. 

Clinical trials indicate that regularly practicing gratitude can have a long-lasting effects on a person’s well-being. It may help improve immune response, contribute to better sleep, and even lower blood pressure. A recent study found that people who were more grateful had better heart health, specifically less inflammation and better heart rhythms. Another study found that people who kept a gratitude journal had a reduced intake of dietary fats – as much as 25% lower than those who did not keep a gratitude journal. 

What’s The Right Amount Of Gratitude?

You should practice gratitude daily, plain and simple. If that magic pill existed, you’d take it every day, so that’s why gratitude has a place in your everyday life. In fact, starting your day by thinking of someone or something that you’re grateful for can set you on a healthier path. Send a family member or friend a funny text or thoughtful message. Ask your barista how their day is going when you get coffee. At the end of the day, consider writing three things that you appreciate about your life in a gratitude journal. 

Behavior Changes Biology

Your behavior changes biology, meaning that positive gestures benefit the body. The way this works is that the body releases oxytocin, a hormone that helps connect people. Oxytocin is often referred to as “the love hormone” because it aids better connections. Thanking people for their efforts or who they are also benefits them, as they feel appreciated and valued. Sharing kindness and gratitude can make both partiers happier!

Decrease Stress Levels

According to research, thinking about what you appreciate can trigger the parasympathetic nervous system, the calming part of the nervous system. Researchers note that this can have protective effects on the body, one of which is the reduction in cortisol levels. Cortisol is healthy in certain amounts, but high levels can impair sleep, increase anxiety, and cause overeating, among other things. By reducing cortisol and increasing oxytocin, you ultimately feel more love and have a drive to continue expressing gratitude. 

Increase Positive Emotions

If you want higher levels of positive emotions, including joy, pleasure, happiness, and optimism, gratitude is your ticket. Researchers concur that people who regularly practice gratitude have stronger social relationships and fewer feelings of isolation and loneliness. This may result from being more generous, compassionate, and forgiving. A recent study found that gratitude may also reduce the frequency or duration of depressive episodes. 

Improve Physical Health

In addition to the mental and social benefits, practicing gratitude can also improve physical health. Research studies show that people who practice gratitude are more likely to exercise regularly and take better care of their physical health. These results are consistent among a study of people with neuromuscular disease. Additional studies show that highly gracious people sleep better and have fewer body pains and aches. 

You can easily practice gratitude in everyday life. There’s no need to dwell on imperfections or negative emotions because recognizing and appreciating what’s around you is more conducive to your mental and physical health. Simple tricks to help practice gratitude every day include:

• Keeping a gratitude journal
• Writing thank you notes, texts, emails, or calling people on the phone
• Starting a gratitude jar to pay it forward
• Giving mental “thank yous” (to people you aren’t able to acknowledge in other ways)
• Practice meditation or prayer

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When you think of the holidays, twinkling lights, hot cocoa, festive cheer, and time with friends and family come to mind. Too many people understand that the holidays typically bring about stress and pressure. Planning gatherings, hosting parties, and managing financial concerns are just a few things that come with the season. That’s why we recommend you take some time for self-care in order to nurture your mental, emotional, and physical well-being. 

What Is Self-Care?

In a nutshell, self-care is any action or effort that preserves or improves your overall health or wellbeing. That is especially true during periods of stress. Self-care is especially important during the holidays, as it balances the pressure you put on yourself or what others put on you to fulfill expectations. Create a buffer for yourself using self-care practices, which can look different for everyone. Some people may need a relaxing bath, while others may simply need to say no to holiday commitments. Consider the following self-care tips to have a stress-free holiday. 

Make Time For Movement

Physical activity, even if it is a brisk walk in the crisp winter air during your lunch break, is a great way to relieve stress. Find time to move in ways that are supportive to your body. Gentle movements, such as yoga or stretching, can be highly beneficial, especially if you sit all day for work. During time with family, spend time walking around the neighborhood and admire the lights.

Practice Positive Affirmations

A simple practice of saying positive affirmations for a couple minutes every day can help reinforce a sense of inner peace. You can also meditate for five minutes every day to help reduce stress and center yourself. Alternatively, practice gratitude by keeping a daily gratitude journal. Write down five things (big or small) that you are grateful for!

Set Healthy Boundaries

This tip applies to family or friends, because you should always do what is comfortable for you. Attend the number of events that you want, know your limits, and do not be afraid to communicate them with friends or families. Just remember that it is perfectly acceptable to turn down invitations or delegate tasks during chaotic times. 

Stay Hydrated

With all the hustle and bustle, you can easily forget to both eat and drink water. Drinking water throughout the day can help improve digestion, manage stress, prevent unnecessary snacking, and improve overall wellbeing. If you are not great about drinking water, carry a reusable water bottle with you at all times. You can even set alarms on your phone to remind yourself to drink more water. 

Stick To A Budget

Be mindful of what you can and cannot afford in order to reduce financial stress this holiday season. Plan your spending and stick to it! Use budgeting apps to help you avoid over-spending and remember that it is ultimately the thought behind the gift that means more than how much you spend. 

Take Social Breaks

Socializing can take a lot out of you, so it is no wonder that you feel exhausted after attending a party or gathering. It is essential to incorporate solitary quiet time to help you reconnect with yourself. Look for moments in your schedule where you can schedule solitude, even if it is only for 15 minutes. Consider meditating or doing your affirmations during this time as well. 

Express Emotions Openly

The holidays can stir up a mixture of emotions. Do not hold these feelings inside; rather, allow yourself the freedom to express what you are feeling, be it joy, sadness, stress, etc. Keep a journal or schedule a weekly call with someone you trust and can openly vent to. Sharing emotions with someone you trust can be incredibly relieving, so do not be afraid to seek support this holiday season.

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For most people, the holiday season brings relatives, glorious feasts, and the inescapable spending. They also bring fun in the snow (location dependent), hot cocoa and pumpkin spice, and family outings. That all sounds incredible, except for the fact that it usually comes with holiday stress.

On top of the stress that surrounds the holidays, the change in weather and daylight savings tends to induce seasonal affective disorder. That isn’t the case for everyone, but seasonal depression is a very real thing. What do you do to fight the holiday stress, then? Read on to learn about five mindful tips to help manage holiday stress and actually enjoy this season. 

Travel Smart

Do you plan to visit friends and family over the holidays? Holiday travel is quite busy, which is stressful in and of itself. Since you are probably never going to run into the person sitting next to you on the airplane, engage in a little relaxation by pampering yourself. Consider some under eye gel pads to help depute the eyes and provide moisture during travel on a dry plane. Planning ahead is also a great travel tip to reduce stress. Create a packing list and do you packing ahead of time, visualizing the necessities to prevent overpacking. Lastly, pack some hand sanitizer to fight germs and a reusable water bottle to stay hydrated during your flight.

Gift Yourself A Pampering Experience

Don’t simply limit yourself to an under eye gel pad on the airplane and call it day on self-pampering. Treat yourself to a relaxing experience, such as a massage, facial, or day at the spa using their services. If you want to experiment with a new service, try out acupuncture or cupping, as both of these therapies can help you decompress and release toxins. Feeling a bit more daring? Book a fire and ice therapy and alternate between an ice bath and an infrared sauna to help reduce inflammation and boost your mood. 

Plan Ahead

Whether you want to adhere to your diet, stay on top of your work, or keep stress at bay during the holidays, planning ahead is crucial. Maintain a clear calendar with festivities/events you want to attend, but schedule time for self-care as well. Make a list of all the people you want to buy gifts for, or plan out gifts you want to make for specific people. Pick out what outfits you have in your closet that can work with upcoming occasions. Make a mental note when those outfits need to come out, or if you need to bring them on a holiday trip. 

Drink Mindfully

Holidays are synonymous with celebrations and libations. If you drink alcohol and plan to drink during holiday functions, prepare yourself properly. Make sure to imbibe slowly and don’t mix with sugary sodas or juices. Additionally, it’s best to take vitamins C and B to help the body get ahead of recovery. Drink electrolytes the following morning, or even the same night, to aid the breakdown of alcohol. That can help your liver detox as you sleep. 

Reflect On The Year

Take the time at the end of the year to pat yourself on the back. You made it through another year, which is quite an accomplishment. Look back and see all that you did. Write down the things you are most proud of having done, how you grew as a person and the people you want to thank. Next, think of things you want to manifest in the New Year. Set intentions and go forth with fire! Journaling, or making a gratitude journal, at the end of the year is a great practice. It may even help you release whatever’s been stressing you out this season!

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The holiday season is a time of celebration, joy, connection, and inevitable stress. Busier schedules, elaborate meals, office parties, end-of-year projects, shorter days, and family dynamics can be quite overwhelming. All of these things can make it tricky to successfully navigate the holiday season. 

In an effort to help you eat wisely, prioritize mental health, and support your mood, we have a holiday survival guide. Hopefully, it helps you make it through the holiday season without burning out. You got this! 

Stress-Relieving Tips

Anyone who has encountered the holidays as an adult understands that stress is a real thing. Behavioral health experts encourage people to give themselves permission to simplify whenever possible. Are you being stretched too thin? Follow this self-care guide to keep your sanity this holiday season: 

• Set a spending plan because financial strain is one of the top causes of holiday stress and anxiety.
• Ask for help because there is no need to carry the weight of the holiday season alone. 
• Say “no” when you have to because saying “no” means that you are setting healthy boundaries. You do not have to attend every event. Take time for yourself to prevent a burnout.
• Take five minutes here and there to help reset yourself. Mindfulness practices such as deep breathing, journaling, or short walks can help reset the nervous system. 

Mental Health And The Holidays

The holidays can be a very joyful experience, but they can also bring about feelings of pain and loneliness. The “holiday blues” are very normal, whether you are managing a family conflict or dealing with your own loneliness. Having some coping mechanisms can help you understand when to seek care. When you find yourself in the darkness, use the following tips to help find some light:

• A short little walk outside goes a long way 
• Listen to music that makes you feel good and lifts your spirits
• Seek natural light, or utilize artificial light when necessary
• Experiment with a gratitude journal
• Try box breathing, meditation, or a yoga practice

If you notice that the holiday blues are not going away, or your symptoms are worsening, consider professional help. Persistent struggles may indicate a more significant situation, such as seasonal affective disorder (SAD). Talk to your care provider if:

• Grief feels overwhelming
• You think you may have SAD
• Stress or general sadness is affecting daily life
• Your child shows signs of anxiety
• You have difficulty maintaining regular eating patterns

Healthy Eating During The Holidays

The holidays are both a festive and glutenous time. Special meals, traditions, parties, and more inspire eating copious amounts of unhealthy foods. Instead of viewing your meals through a “naughty” or “nice” lens, focus on balancing your diet. Keep the following in mind when you enjoy meals with family or friends this holiday season. 

Keep Your Goals In Mind

In order to avoid going off the deep end during the holidays, registered dietitians encourage keeping health goals in mind. It’s easy to abandon everything and think that you will just “fix it” in the new year when resolutions are fresh. Don’t skip meals; rather, eat regularly during the day to avoid overeating. Focus on meals that are rich in lean protein, fiber, and healthy fats. Feel free to enjoy your holiday treats in moderation instead of restricting entirely. Allowing yourself to have some treats will keep you from overdoing it. Lastly, slow down and focus on enjoying what you are eating. Mindful eating can keep you on the healthy path!

Avoid The Food Morality Mindset

If you label foods as “junk” or “bad,” you can experience guilt, restriction, or overeating as a result. Food has no moral value and you do not need to earn or burn off holiday treats. Focus on memories associated with holiday foods. A pie is not typically healthy, but making the pie and eating it together is a joyous experience. Take a step back, consider the positives that come from different foods, and reshape how you think about those foods without moral judgment. 

Be Patient With Yourself And Loved Ones

The holidays can worsen eating disorder behaviors or triggers for a lot of people. This is not something to take likely, considering over 30 million Americans have suffered from an eating disorder at some point during their lives. The holidays can increase stress, trigger anxiety, and cause emotional strain, all of which increase these eating disorder symptoms. If you are concerned about yourself or a loved one, encourage open conversation and get help when necessary.

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A new poll from the American Psychiatric Association (APA) suggests that a dark cloud of stress is looming over the upcoming holiday season. Americans are sweating about the economy, so the stress is more amplified than in years past. The most recent Healthy Minds poll from the APA is just one out of a series of polls to track public sentiment on mental health issues year round. 

The latest results come from online interviews that the APA conducted. These interviews took place over two days (November 4th & 5th, 2025), and included more than 2,200 adults. There was a margin of error plus or minus two percentage points for these interviews. 

What Is The Biggest Overall Concern?

After analyzing the interviews, researchers found that 75% of all respondents stated that they are very or somewhat anxious about the economy. Close behind that number one concern was healthcare, with 71% saying that they are somewhat or very anxious about that. When the respondents were specifically asked about the upcoming holidays, 41% stated they anticipate more seasonal stress this year compared to years past. That percentage is a significant increase since 2024, which had 28%, and 2023, which had 23%. 

The report suggests that 48% of participants were most worried about missing a loved one or experiencing grief. About 46% of participants expressed worry about affording holiday gifts. Researchers noted that one-third of the participants cited concerns about family dynamics or feeling lonely. The poll concluded that one in five participants said that end-of-year holidays have a negative impact on their mental health. 

There Is A Bright Side

Nearly 50% of the participants said that the holiday season is a generally positive experience for their mental health. The experience of seeing family and friends, eating delicious food, and giving and receiving gifts were among the top activities participants looked forward to the most. And even though some people dread the holiday season, which can come with some level of stress, it is a time for familial connections, fun, and fellowship. Make the holiday season something to look forward to. After all, research shows that being future-oriented is positive for your mental health. 

These Results Do Not Surprise Experts

Mental health experts note that anxiety is one of the most commonly-experienced conditions for adults in the United States. For this reason, the results of the poll are not surprising. Political stress, toxic news cycles, and comparing oneself to unrealistic depictions seen on social media are just a few common causes of anxiety. Additionally, more people feel more comfortable now reporting their experience with anxiety, which also explains the increase in numbers from previous years. 

Holiday-induced anxiety can creep up around this time of year, regardless of whatever else is happening. Anxiety tends to show up subtly and may reveal itself through irritability, difficulty concentrating, or tension in the body. Those symptoms occur long before it becomes overwhelming. 

Can You Manage Holiday Stress? 

The best thing to do if you experience holiday stress is to ask for help. By seeking support from your family members or friends, you can help delegate tasks and lighten your emotional load. It’s also important to simplify your to-do list, as differentiating between necessary obligations and optional tasks can free up some time. Practice gratitude because that’s what the holiday season is truly about. People with regular gratitude practices, such as writing in a gratitude journal, tend to experience more positive physical and emotional benefits. Lastly, if anxiety is too intense or long-lasting, consider professional support. You do not need to tackle it alone, and even the act of seeking help tends to lift a little weight off your shoulders.

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For millions of Americans, Thanksgiving Day is a whirlwind of a day. It involves a lot of cooking time, a marathon of eating, and time spent with loved ones. Maybe you turn on the Macy’s parade or watch some football games before you pile on the calories. However you celebrate this holiday, one thing is for certain: about 70% of the American population feels stressed about the holiday’s arrival. 

Thanksgiving can induce stress for a variety of reasons. If you are in charge of cooking the meal, you have a lot of prep work today for the arrival of your guests. That can be quite stressful, but it’s also possible to feel anxiety or strong emotions about going to Thanksgiving dinner at a relative’s house. Maybe you had to take two flights and an Uber in peak holiday travel to make it. Perhaps you just have anxiety about aunts and uncles asking about your employment. Whatever the case, there are many things that can induce stress over this feast of a holiday. Fortunately, there are also strategies that can help you manage stress, and we detail them below.

Consume To Enjoy And Don’t Eat Your Feelings

The Thanksgiving spread is full of calorically dense, rich entrees, sides, and desserts. We are not here to dissuade a generally healthy person from an extra spoonful of gravy or an additional slice of pie. Are you enjoying an extra serving just to do so, or is a fully loaded second plate your way of coping with feelings of stress or anxiety? Overeating and over-drinking are unhealthy coping mechanisms that are all too common around the holidays. Consume festive food with people out of merriment, not to bury negative feelings. 

Set Boundaries

If you want to avoid stress and anxiety around Thanksgiving, or any holiday celebration with family, make sure to set boundaries regarding certain discussion topics. For whatever reason, there is always one family member that likes to stir the pot. Perhaps they bring up who they voted for or what their foreign policy opinions are. There will likely be a lot of election anxiety, as a result of the aftermath, and opinions are stronger than ever. Set a boundary by sending a loving email requesting that everyone leave their political opinions at the door for Thanksgiving. Request that you do not want to talk about any religious, socioeconomic, or other issues that are touchy subjects. Keep the conversation light-hearted and loving to keep stress levels down.

Embrace Gratitude

There is great power in gratitude. Being thankful for things that are good in life, even the smallest things, can lead to mental health improvements. According to one analysis of 70 studies, there is an association between higher levels of gratitude and lower levels of depression. The same report found that reaffirming gratitude for 15 minutes per day, five times per week, can enhance mental awareness. A separate meta-analysis of 64 randomized trials found that participants who underwent gratitude interventions experienced fewer symptoms of anxiety and depression. Try your best to express gratitude on a day that represents being thankful. If you do not wish to speak your feelings of gratitude out loud with family, consider writing in a gratitude journal and reflect on it around Christmas or the New Year. 

Be Mindful Of Your Triggers

There are certain people and situations that just seem to push your buttons like no other. This is especially true during the holiday season. As you enter Thanksgiving, be mindful of this and recognize your potential triggers before you encounter them. That way, you can practice coping skills and prepare how you will react to those triggers. You can reframe your thoughts, employ progressive muscle relaxation, or use breathing techniques to help reduce anxiety and stress. A few common triggers are:

• Excessive crowds in shopping centers and grocery stores
• Travel issues, including flight delays and accommodation struggles
• Issues that come about when you host Thanksgiving
• Interactions and disagreements with certain family members

Exercise

Fatigue and laziness often accompany Thanksgiving stress and anxiety. Stave off your lethargy by incorporating or increasing exercise into the days leading up to the big feast. You are not trying to burn extra calories so that you can eat more; rather, the goal of exercising is to promote mental wellness. Exercise helps to trigger a brain-body response through the healthy release of dopamine. When you exercise outdoors, that dopamine release is combined with an increase in serotonin, a feel-good neurotransmitter that may help reduce anxiety and stress.

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To embrace the self for all of its attributes, whether mental or physical, and negative or positive, is self-acceptance. It’s possible for someone to struggle to accept certain qualities of the self from time to time. That is especially true in a time when it’s very easy to compare the self to everything that is happening on social media or popular culture. Perhaps trauma from childhood also makes it difficult to extend compassion to the self. Whatever the case, accepting who you are is vital for overall happiness and well-being. 

Self-Acceptance For Psychological Health

If you have low self-acceptance, your psychological health may suffer. The incapability to fully accept yourself can put you at a higher risk for experiencing symptoms of anxiety and depression. Some research notes that rejecting negative qualities about yourself can cause you to fixate on those attributes, which encourages negative self-talk. Some examples of negative self-talk include:

• “I’m such a failure.”
• “I’m not good enough.”
• “That person is so smart and I could never be like that.”

Negative statements such as the ones listed above can cause you to lose feelings of hope and self-worth, and increase feelings of anxiety and sadness. When you can finally accept yourself, even the qualities that you may not be proud of, you retain more control of your emotions. That means that self-acceptance may help prevent anxiety and depression, provided you put the work in. 

How To Practice Self-Acceptance 

Self-acceptance sounds easy, right? Like anything, practice makes perfect, but you have to know where to start. Below, we’ll take a look at three techniques that will help you practice self-acceptance. 

Keep A Gratitude Journal

Do you ever find yourself ruminating about things that went wrong during the day? Don’t dwell on negativity or negative qualities, unless you want to spiral out of control. Shift to a more positive mindset by keeping a journal, or even writing notes on your phone. A great daily practice to help foster a more positive mindset is to write down five things that you are grateful for. When you focus on the positive, you start to reduce feelings of negativity. This practice helps you accept yourself more mindfully. 

You Are A Work In Progress

The great part of being human is that you can always learn new things. When starting a new hobby or learning a new skill, it is natural to not be very good at it. You are just starting and there is a learning curve! Maybe you decide to participate in a baking class and notice that your classmates have baked perfect cookies. You look at your oven and you see that your cookies are burned. Don’t let negative thoughts like, “I’m such a terrible baker,” enter your mind. You can return to class and should not be discouraged by a small setback. Tell yourself that you are a work in progress, so that you can better handle your thoughts. You can always try again! Don’t expect to be perfect on the first go-around, or else you will wind up spiraling into negativity.

Look At Your Experiences From A Different Perspective

Do you find yourself thinking about an event, emotion, or experience that brings about feelings of unhappiness? Look at the situation from a different perspective in an attempt to find a silver lining. There is nothing wrong with viewing the glass half full! Maybe you get dressed up to go out and take a sip of a drink that you spill all over your shirt/dress/top. Now that’s a frustrating experience, but you don’t need to add fuel to the fire and make it more frustrating. Instead, find the positive or talk to a friend about what just happened to get a little more perspective on the matter. If you remain stuck in your feelings, you look at things too negatively. Find a fresh take on the subject and you may notice things that you didn’t before that help you accept yourself.

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Even though something like stress is considered normal, it isn’t necessarily beneficial for your health. Sure, stress is healthy at times. It’s a hardwired survival technique, the body’s fight or flight response, during which you mobilize to take action in a dangerous situation. The body triggers the release of hormones that engage that fight or flight response when it perceives danger, making the body adept at responding to real emergencies. 

The problem is when the nervous system cannot distinguish between real danger and perceived danger. For example, real danger is a tiger chasing you, while perceived danger is a work presentation. But stress is highly common in modern day life, and it can negatively affect physical and mental health, leading to one or more of the following symptoms:

• Mood issues, including depression and anger
• Stomach cramps, nausea, and reflux
• Fatigue
• Difficult sleeping
• Decreased immunity and ability to heal from illness
• Disrupted hunger cues and increased fat storage
• Low libido
• Increased blood pressure

Practice Mindfulness

A lot of people find that mindfulness, more specifically mindful meditation, is a solution for stress. Mindfulness is not solely reserved for meditation, though. It’s possible to develop a regular mindfulness practice to help keep stress levels down. You can actively engage in a mindfulness walk, for example, for 15-20 minutes per day. Don’t have that much time? Consider a daily five-minute mindful meditation session to improve resilience when stressful times come. 

Keep A Gratitude Journal

Establishing a gratitude practice can benefit your physical, emotional, and mental health. Stress relief is a common benefit of practicing gratitude, as listing things that you are grateful for can put things into perspective. It’s a great practice to write five to 10 things you are grateful for (big or small) every morning. You may find that this practice helps you sleep better as well. 

Have Fun

If you only work and never play, you will eventually stress out. It’s common to forget to slow down and enjoy yourself, given the fast-paced nature of life these days. You don’t necessarily have to engage in a “fun” activity; rather, it can be something as simple as playing with your dog, taking a dance class, or carving out time to watch an episode or two of your favorite TV show. Just make sure that you have fun doing whatever you decide to do. 

Stay Active

More people are sedentary now than ever before. They either work at home or in an office while sitting, commute in a seated position, and then sit for the remainder of the evening. Are there people who break this mold and remain active? Yes, absolutely, but more people need to engage in regular physical activity. Regular moderate-intensity physical exercise can help fight stress and anxiety in the long-term. Researchers note that sweating through exercise is one of the best ways to remove excess cortisol (the stress hormone) from the bloodstream. 

Sleep Well

This can be difficult to do, especially if sleep is something that causes you stress. Since sleep is the body’s way of recharging, it is necessary for optimal physical and mental health. Proper sleep can also build the resiliency necessary for managing stress. Failure to get enough sleep on a regular basis can amplify your stress and decrease your ability to cope with it. That said, chronic stress can make sleeping very difficult, be it falling asleep or staying asleep. Too much cortisol in the bloodstream can cause nighttime wakings. The solution is to remove excess cortisol via some of the methods detailed in this article. 

Try Legs Up The Wall Pose

Yoga is a great low-impact exercise that can promote stress reduction. Certain poses, such as legs up the wall, are considered to be stress-relieving poses. It is exactly what it sounds like: you lay on your back and prop your legs up against the wall, which actually promotes circulation from the lower legs back to the heart. During this pose, you can enhance the relaxation by engaging in deep breathing, meditation, or another form of self-care. Consider a gratitude mantra while you stay in this pose for five to 20 minutes. 

The 5, 4, 3, 2, 1 Method

Need to ground yourself during periods of anxiety? You can employ the 5, 4, 3, 2, 1 technique if you direct your focus to the present moment. It can help ground you, making you feel less anxious or worried. Practice the method as follows:

• Identify 5 things you can see
• Pinpoint 4 things you can touch
• Notice 3 things you can hear
• Identify 2 things you can smell
• Find 1 thing you can taste

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Do you regularly see the downside of everything? Are you in a constant battle with negativity? You are not alone! Many people tend to have a negative bias, which means that they feel or notice negative things more frequently and intensely than positive things. For example, a person could experience a string of positive things and focus on the one negative thing to ruin their day. 

How Do You Stop Focusing On Negative Things?

As always, don’t be too hard on yourself. Everyone has the ability to think negatively at any time, but having self-compassion can help shift those negative thoughts in a more positive direction. Regulating your emotions after relishing in negativity for so long, however, can be a little difficult. It may take some time to shift your mindset into a more positive light. Over time, though, you can practice strategies and experience improvement in your mental outlook. Continue reading to learn more about them. 

Check Your Attribution Style

The world is not responsible for all of your woes, and the things you do actually matter in life. Mental health experts characterize this negative view as “external attribution.” Basically, this means that you have given up control of your own life, which will only make you feel worse in the long run. In order to get out of this mindset, think of things you do have control over. Every single person has control over some things in life, so identify what those things are for you and you may be able to get out of your own way. Not every bad thing in life is your fault, and you shouldn’t put yourself through that emotional stress!

Make Positive Concepts More Accessible 

The brain prefers to go with what is familiar, easier, and quicker because it requires less mental energy. In order to undo all the negativity that’s been intricately spun in your mind, you have to do your best to make positive concepts more familiar to the brain. One potential way to do this is to develop a positive word of the day, similar to an affirmation. You can also memorize a series of positive words every morning and ask yourself to recall them at night before bed. Although there is no research that necessarily identifies positive regions of the brain, strengthening the connections between positive concepts and your ability to generate positive thoughts and emotions can make it easier to repeat that habit. 

Generate Positivity With Your Imagination

If you struggle with negativity, you are probably an expert at imagining negative things. Forcing yourself to imagine positive things or images can change this pattern. It’s similar to the exercise of thinking of positive words, which we mentioned earlier. Give it a go and try imagining positive things, such as eating your favorite food, seeing your favorite person, or going to your favorite place. 

Practice Gratitude

There are many health benefits, both physical and mental, you reap when you practice daily gratitude. This is a practice that makes it easier to focus on the good things and accept the bad things as they are. In order to practice gratitude, try writing down things you are grateful for in a gratitude journal. These don’t have to be big or elaborate things, either. You can be grateful for having food in your fridge, a car that works without issues, or a beautiful partner in life. When you notice all of the good things you have in life, you can shift your focus away from negativity. 

Deconstruct Your Negativity

If you can deconstruct a sandwich to class it up, you can do the same with your negative thoughts. Whenever you encounter a bout of negativity, it is very easy to see the external causes of those emotions. Rarely do you recognize the internal causes, though. The fact of the matter is that your thoughts have just as much (potentially more) to do with your negativity than your situation. You create your own reality and in order to deconstruct how your thoughts fuel negativity, engage in the following self-reflections:

• Do you tend to think that everything will turn out terrible? 
• Do you devalue or ignore positive things that happen?
• Do you only notice the bad things without glancing at the good?

If you answered “yes” to any of those questions, try to shift your thoughts in ways that increase positivity. In order to do that, use the following questions to shift your focus away from the negative:

• How could the situation turn out better than expected?
• What are the positive components of this situation?
• What makes the positive things in this situation valuable?

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