10 Simple and Science-Backed Ways to Reduce Stress

Stress is a part of life, but managing it well can make a big difference in how you feel day to day. Andrew Huberman, a neuroscientist, shares easy, science-backed ways to lower stress and boost your overall well-being. Even small changes can help a lot!

1. Get Morning Light

Start your day by spending 5-10 minutes outside in the morning light, ideally within an hour of waking. This helps your body wake up, reduces stress hormones, and improves your energy. If you can’t get outside, sitting near a window or using a bright lamp can work too.

2. Try Deep Breathing

Controlled breathing can help calm you quickly. One easy method is cyclic sighing: take a long, slow inhale, a quick second inhale, and then a long exhale. Just a few rounds of this can leave you feeling more relaxed.

3. Move Your Body

Physical activity is one of the best ways to reduce stress. You don’t need a fancy gym—even a brisk walk for 20-30 minutes a few times a week can help. Find something you enjoy, whether it’s dancing, swimming, or just stretching at home.

4. Use Cold to Boost Mood

Try adding cold water to your routine, like ending your shower with 10-30 seconds of cool water. Cold exposure can boost your mood and help you handle stress better. Start small and work your way up if it’s new to you.

5. Take a Mindfulness Break

Mindfulness practices like meditation or simply sitting quietly and focusing on your breath for 5-10 minutes can make a big difference. Apps like Workplace Wellness are wonderful for this!

6. Get Enough Sleep

Sleep is your body’s natural way to reset. Aim for 7-9 hours a night. To improve sleep, stick to a regular bedtime, avoid caffeine after noon, and limit screen time in the evening.

7. Watch Your Stimulants

Too much caffeine or alcohol can leave you feeling more stressed. Keep coffee to the morning, and try to drink alcohol only in moderation, if at all.

8. Connect with Others

Spending time with people you care about can lower stress and lift your mood. Even a quick phone call or a shared meal with a friend can go a long way.

9. Find Small Wins

Doing things that give you a sense of control, like writing in a journal, cooking a meal, or organizing a small space, can help you feel calmer and more grounded.

10. Eat to Fuel Your Calm

Eating balanced meals can help keep your energy steady. Include foods with omega-3s (like salmon or walnuts) and magnesium (like spinach or almonds) to support your body’s stress response.

Final Thoughts

Stress doesn’t have to run your life. Even picking one or two of these tips to start with can make a big difference. Try what works for you, and remember, small changes can add up to big improvements over time!