How to Stress Less

Stress is the body’s natural reaction to challenges or demands, whether they’re big, like a life-changing event, or small, like being stuck in rush-hour traffic. While eustress is actually a positive response that adds to our motivation and helps us tackle problems, most of us are trying to avoid distress, the negative response that causes adverse health issues. Here’s the good news: with the right tools, you can reduce negative stress and improve your overall well-being. 

The Best Ways to Stress Less

There are plenty of strategies you can fold into practice. Here are some wellness tips that are known to lower stress, boost your mood, and support recovery.

Mindfulness: Allow for a Purposeful Pause

Mindfulness involves paying attention to the present moment without judgment. It’s about experiencing life as it is, rather than worrying about the future or dwelling on the past. Mindfulness techniques, like meditation, have been shown to significantly reduce stress by calming the mind and improving emotional regulation. In fact, research shows that regular mindfulness practice can lower levels of the stress hormone cortisol and help reduce anxiety. 

Try this: Start with just five minutes of deep breathing or guided meditation each day. Apps such as Calm, Headspace, or Insight Timer can be great tools for beginners, offering easy-to-follow sessions designed to reduce stress and improve focus.

Exercise: Move Your Body, Release Stress

It’s no secret that physical activity is a great stress reliever—it’s one of the primary reasons why the wellness program at Seabrook is so comprehensive. Exercise stimulates the release of endorphins—your body’s natural mood boosters—which can help elevate your mood and reduce feelings of stress. For people in recovery, regular exercise can also help combat cravings and improve mental health by increasing serotonin levels.

Try this: Find a type of movement you enjoy—whether it’s yoga, dancing, hiking, or biking—and make it a regular part of your routine. Aim for at least 30 minutes of moderate exercise, three to five times a week.

Sleep: Rest and Recharge Your Mind

According to the National Sleep Foundation (NSF), adults should aim for 7-9 hours of sleep per night to allow the body and mind to fully rest and recover. Good sleep is vital for mental health. When you’re well-rested, you’re better equipped to handle stress, make clear decisions, and manage emotions. Unfortunately, stress often interferes with sleep, creating a vicious cycle. 

To assess your sleep quality, NSF suggests looking at these distinct factors, which we provide verbatim: 

• Sleep latency: how long it takes you to fall asleep.
• Awakenings: the number of awakenings you have during the night.
• Wake after sleep onset: the amount of time you are awake after first falling asleep.
• Sleep efficiency: the ratio of time asleep to time lying in bed.

Unfortunately, in addiction recovery, sleep disturbances are common during withdrawal and early recovery stages. 

Try this: To establish better sleep hygiene, develop a calming bedtime routine to help signal your body that it’s time to wind down. Avoid screens at least 30 minutes before bed, and consider incorporating relaxation techniques like reading, light stretching, or aromatherapy.

Nutrition: Fuel Your Body, Calm Your Mind

What you eat can have a big impact on how you feel. A diet rich in whole foods, including fruits, vegetables, lean proteins, and healthy fats, can support brain function and help regulate mood. Omega-3 fatty acids, found in foods like fish and flaxseeds, have been linked to reduced anxiety and depression.

On the flip side, a poor diet—especially one high in sugar and processed foods—contributes to feelings of anxiety, irritability, and fatigue.

Try this: Focus on a balanced, whole-foods diet with plenty of vegetables, lean proteins, and healthy fats like avocado, nuts, and seeds. Stay hydrated with water or herbal teas, and limit your intake of sugary or heavily processed foods.

Social Connection: Lean on Your Support System

Humans are social creatures, and maintaining strong relationships is key to managing stress. Having a support system—whether it’s friends, family, or a recovery group—establishes feelings of belonging and emotional security. 

For people in recovery, connecting with others who understand their journey is particularly beneficial. Whether through 12-step programs, support groups, or spending time with loved ones, these positive interactions provide a sense of purpose and decrease feelings of isolation.

Try this: Make time to connect with someone you trust. This can be a quick phone call, a coffee date, or a regular meet-up with a support group. 

Laughter: The Best Medicine

It’s true—laughter is good for the soul! Laughing activates the body’s relaxation response, which lowers stress levels, reduces pain, and boosts mood. Laughter also increases endorphins, those feel-good chemicals in the brain, and reduces the levels of stress hormones like cortisol.

For people in addiction recovery, laughter is also a reminder that life can still be fun and enjoyable without substances. Embracing joy and humor can make the journey toward recovery feel less overwhelming and more uplifting.

Try this: Watch a comedy show, listen to funny podcasts, or share a laugh with friends. Even a few minutes of laughter helps lighten your mental load.

Find More Wellness Tips at Seabrook

Our four award-winning treatment centers in New Jersey are CARF-accredited facilities—a designation that ensures best practices in evidence-based addiction recovery and behavioral health. Our board-certified medical professionals believe that many people benefit from various holistic therapies to improve wellness and plan success in recovery. If this is the type of quality attention you’ve been looking for, talk to a member of our admissions team today.