Stress happens. Tight deadlines, an overflowing inbox, the constant demands of work can take a toll. While eliminating stress isn’t realistic, science shows that small, intentional habits can make a significant difference in how we manage it – protecting both our performance and long-term well-being.

What Happens When Stress Takes Over?

When stress builds, the body reacts. Cortisol and adrenaline surge, priming us to respond to challenges. While this response can be helpful in short bursts, ongoing stress can lead to:

• Increased strain on the heart
• Disrupted sleep and a weakened immune system
• Mental fatigue and difficulty focusing

The good news is that small shifts in daily routines can help restore balance, improve resilience, and bring more clarity and focus.

Six Simple Habits to Manage Stress More Effectively

1. Begin the Day with a Mindful Minute

A moment of deep breathing can help set the tone for the day ahead.

Try this: Before reaching for your phone in the morning, take 10 deep breaths: inhale for four counts, hold for four, exhale for four.

2. Incorporate More Movement into Your Day

Physical activity can help clear the mind and boost energy levels.

Try this: Replace a few minutes of scrolling with a short walk or stretching break.

3. Reframe Stress as a Challenge

How we think about stress affects how we experience it. A shift in perspective can make all the difference.

Try this: When stress arises, ask yourself, what is one opportunity or lesson in this situation?

4. Fuel Your Brain with the Right Nutrition

What we eat influences how we feel. Nutrient-rich foods can support focus and steady energy.

Try this: Choose whole foods over processed snacks to help maintain balance throughout the day.

5. Set a Tech Curfew for Better Sleep

Screen time before bed can interfere with rest, making it harder to recharge.

Try this: Power down devices at least 30 minutes before bed and replace screen time with reading, stretching, or journaling.

6. Prioritize Meaningful Connections

Even small moments of connection can provide support and perspective.

Try this: Reach out to a colleague, friend, or mentor with a quick message or check-in.

Small Shifts, Big Impact
Stress is a constant, but how we respond to it is within our control. Simple, consistent habits can improve focus, energy, and overall well-being.

Which habit will you start today?

More on this topic

• Health | 13 Great Strategies To Relieve Stress and Improve Your Well-Being
• Canadian Centre for Occupational Health & Safety | Mental Health – Dealing with Stress in the Workplace
• Canadian Mental Health Association | Stress