5 Simple Daily Habits to Reduce Stress and Boost Your Mental Health

When you’re feeling overwhelmed, even the smallest tasks can feel like a mountain to climb. But managing stress doesn’t have to mean making big changes overnight. Research shows that simple, consistent daily habits can have a powerful impact on your mental health and wellbeing.

Whether you're struggling with anxiety, low mood, poor sleep, or just feeling stretched too thin, these five science-backed habits can help you feel calmer, more in control, and lift your mood.

For each tip, you'll find two ways to try it out: a Small Step for low-energy days, and a Best Boost if you’re ready to go a little further.

1. Get a Dose of Daylight

Exposure to natural light helps regulate your body clock, supports better sleep, and boosts your mood by increasing serotonin.

• 🌞 Small Step: Sit by a sunny window for 10 minutes each morning. Even a few minutes of daylight can help your brain wake up and feel more alert.
• 🌳 Best Boost: Take a 30-minute walk outside first thing in the morning. This gives you the added benefits of gentle movement, a change of scenery, and time to clear your head.

2. Breathe to Calm Your Body

When we’re stressed, our breathing often becomes shallow or quick. Slowing it down helps your body switch out of ‘fight or flight’ mode.

• 🌬️ Small Step: Take five slow, deep breaths before you start your day. This can create an instant sense of calm and focus.
• 🧘 Best Boost: Practise deep breathing (like 3-4 breathing) for 5–10 minutes daily. Longer breathing exercises lower stress hormones, improve focus, and help you feel more grounded.

3. Be Mindful (Just for a Moment)

Mindfulness helps break the cycle of anxious thoughts and brings you back to the present.

• 🔍 Small Step: Focus fully on one everyday task, like brushing your teeth. This brief pause from overthinking can bring real relief.
• 🕯️ Best Boost: Take 10 minutes each day to try a guided mindfulness session from the Stress Control relaxation and mindfulness tracks. Regular practice can reduce anxiety, improve emotional balance, and help you think more clearly—even on the busiest days.

4. Move Your Body

Exercise is one of the most effective ways to reduce stress, lift your mood, and improve sleep.

• 🧍 Small Step: Stretch gently for 3–5 minutes. Loosening tense muscles helps release stored stress and increases circulation.
• 🏃 Best Boost: Do 30 minutes+ of movement daily—walking, yoga, lifting weights etc. It releases feel-good endorphins and helps your body process stress better.

5. Celebrate Small Wins

When stress is high, we tend to focus on what’s going wrong. Noticing the good helps rebalance our thinking and boost self-esteem.

• ✔️ Small Step: Mentally note one thing you handled well today. This helps shift your mindset and remind you of your strengths.
• 📝 Best Boost: Write down three positives or ‘wins’ in a journal each evening. This creates a habit of reflection and can improve your outlook over time.

Start Small. Keep Going.

These simple habits are powerful tools for improving your mental wellbeing. You don’t need to do everything at once—consistency matters more than perfection. Start with one or two that feel manageable and build from there.

If you’re following the Stress Control programme, adding daily habits like these can give you extra support between sessions and help you feel more in control of your stress.

Over time, small steps can lead to big changes in how you feel day-to-day and how you cope with life’s challenges.

Looking for more support?
Sign up for our online Stress Control at Home course at www.stresscontrolathome.com and start learning how to manage stress with proven techniques you can use anytime, anywhere.