Stress Is Inevitable; 7 Simple Tips Put You In Control by Kelly Pate Dwyer

If you’re reading this, there’s a good chance you feel stressed out. 

So first, how about some easy, deep breaths? Inhale slowly through your nose, and exhale by mouth. Continue, and read on…  

Most U.S. adults say they’re stressed out, according to a 2025 Harris Poll for the American Psychological Association. About the state of the nation, AI, climate change, and everything we’ve worried about for decades – finances, health, relationships. 

What’s more, being “stressed out” gets tangled up with our values, such as commitment, hard work, and productivity. It can be hard to ditch stress.   

Not all stress is bad. Short-term stressors, like braking quickly to avoid a car accident, is normal, even healthy. But chronic stress is a different beast. It can interfere with sleep, immune function, digestion, hormones, and cardiovascular health. It can cause weight gain, insulin resistance, and contribute to anxiety and depression.  

Adding fuel to the fire, when we’re stressed, many of us go overboard on sugary foods, caffeine and alcohol — all of which can exacerbate stress. 

The good news: You can start feeling better with a few simple changes. Check out the strategies below. Start with one or two, then build in a few more. Notice the ways your body and mind truly feel better. This can help you stay committed to managing stress.

1. Breathe deeply. Taking deep breaths, we shift our nervous system away from fight-or-flight into a “rest-and-digest” state. You can do it anytime and anywhere. 

Deep breathing before a meal supports smoother digestion. As you slow your breathing, notice your food—the colors, textures, and smells. Then take small bites, and chew slowly and thoroughly. 

2. Lighten your load. Most of us are overbooked. What stressors can you let go of, delegate, or choose to do less frequently? Think of opportunities to say “no” or ask for help. When we lighten our load, we can show up more fully for the people and activities we care about most.

Take five minutes to step outside, away from work or your family. Think you don’t have time? Research shows micro-breaks lead to increased productivity and creativity.

3. Change how you think and respond to stress. Stress often stems from a lack of control. Your child is screaming, a work deadline just got moved up, or you’re worried about a loved one’s health. Our thoughts lead to emotions which fuel more thoughts, more emotions, and we start spinning. 

But you can interrupt this process. First, notice that you’re stressed. Pause and take some deep breaths. Observe how your body feels. Then decide, with intention, how you want to proceed. Often you won’t need to “do” anything. 

4. Revamp your breakfast. Start your day with a balance of protein, fiber, and healthy fats, to help keep blood sugar steady throughout the day. If we skip breakfast, or go high-carb only with a bagel or cereal, our blood sugar can spike, then crash, aggravating our stress response.

Aim for a palm-sized amount of protein, a small to moderate serving of fiber-rich carbohydrates, think fruits and vegetables, plus healthy fats in the mix: A few eggs with avocado and seedy crackers, plain Greek yogurt with nuts and berries, or a protein smoothie with nut butter and dark leafy greens.

5. Move your body, but don’t overdo it. While intense workouts can fuel fitness, they’re a stress on the body, so not necessarily a good choice if your nervous system is in overdrive. Tune in and listen to your body—it often knows exactly what it needs. Gentle yoga, walking or stretching can help lower cortisol, a key stress hormone. 

6. Prioritize sleep. Getting 7-9 hours of good sleep can help us face the day with more resilience. To support sleep, spend time outside early in the day for natural light exposure. Dim lights in the evenings, limit screen time, and create a calming wind-down routine. Aim for a consistent bedtime, and consider using ear plugs and an eye mask.

7. Seek connection and support. Make time for the people and activities that bring you joy. Laughing, connecting, and acting silly can do wonders for your nervous system. If you need more support, therapy can be incredibly helpful. 

I’m often asked which supplements I recommend for sleep. There are some good ones, but I always suggest folks focus on the foundations above first. That said nutrients, like magnesium and l-theanine, and herbs such as lemon balm, ashwagandha or CBD, may help. Talk with a professional to find what’s right for you, and discuss any supplements with your doctor. 

Kelly Pate Dwyer, MNT, BCHN® is a holistic nutrition consultant and established writer based in Denver. She provides 1-to-1 nutrition & lifestyle consulting to adults and leads nutrition workshops for clients across the United States. An experienced journalist and freelance writer, Kelly contributes to media, providing solutions and the latest research on nutrition and other health topics. For more information, visit www.eatwellgrow.com.