We’ve all been there. That sensation when stress mounts and it seems like life is spinning out of control. Be it work, relationships, or just the craziness of living in the modern day and age, stress feels like it’s here to stay. And in 2025, with the pace of everything moving faster than ever, stress can become something that’s just part of the deal.
But what if stress management doesn’t need to be so complicated? What if we could forget about the jet-setting gurus imported from — I don’t know, somewhere healthy — who peddle the latest wellness snake oil as well as the added anxiety that comes with that witch’s brew?
In this post, I’m going to show you a few easy ways to manage stress effectively without having to go on some crazy diet or commit to impossible goals. These might seem like simple tricks, but they actually get the job done. Trust me. And while they won’t erase stress completely (let’s be real, that’s not actually a thing), they can absolutely make it more manageable.
1. Don’t Be Afraid to Say “No”
Life can be a juggling act, I think we can all agree. Work, family, friends, hobbies … it’s a lot to juggle. I used to believe that my way of proving myself capable and reliable was saying “yes” to everything, but in reality, it manifested burnout instead. And I am not alone here.
In 2025, we’re very used to being on call 24/7 because of our smartphones and the incessant ping of notifications. But here’s the rub: Saying “yes” to everything isn’t doing anyone any favors — not your friends, not your boss and definitely not you. Being able to say “no,” is one of the most powerful tools for dealing with stress. It can be uncomfortable, at least at first, but it is necessary. When you say “no” to things that sap your energy, or to things that aren’t true priorities, you’re actually saying “yes” to your well- being.
It also doesn’t need to be rude or abrupt. Just say, “I can’t take this on right now.” No explanations needed.
2. And what about breaks — take them.
Alright, so this one may seem a little basic but I found it can be easy to overlook. How often do you think you’ll “take a break later” only to end up working all day with no break? Guilty as charged.
The fact is, taking regular breaks is among the most simple ways to avoid building up stress. And this is not just about walking away from our desks to scroll through social media for a few minutes (though I’ve done that, too). I mean stepping away from whatever it is that you’re doing (work, chores, whatever) and giving your brain a moment to reset.
I attempt to give myself a 5-10 minute break each hour, whether to stretch, take a quick lap around the block or just sit in silence for a minute. Sometimes I’ll close my eyes and concentrate on my breathing, too. It is just incredible how much more clear-headed I will feel after that break. And here’s the cool thing – I also find that I am more productive when I allow myself those mini time-outs.
3. Get Your Body Moving (Even Just a Little)
I know, I know — exercising is one of those things that everybody’s always telling you that you can do. But listen up: Physical activity doesn’t have to be a high-intensity workout or an hour at the gym. And sometimes, a little movement of the body makes a world of difference.
Really, some of the best stress-relieving moments for me have been when I simply took a walk around the block or did some light stretching in the living room. In fact, even just bouncing around for a few minutes — no choreography necessary — really does help release tension.
Exercise is the panacea of panaceas: It releases endorphins, the body’s natural feel-good hormone. Walking now also is a great opportunity to clear your head or take a yoga class. And, you don’t even have to sign up for a punishing routine. Even something as simple as a 10-minute stretch in the morning or an afternoon outdoor stroll can reduce the hormone cortisol, which is responsible for stress.
4. Breathe (Really Breathe)
This is another one that could sound easy, but it’s super powerful when you get it right. Our breathing and heart rate are designed to increase when we are in a fight or flight situation, but the trouble is that our response to stress can become a habit. We are no longer being chased by lions, but our stress response is the same, and we don’t always know how to turn it off. How often do we find ourselves caught in the spiral of relentless stressful thoughts? When we’re stressed, our breaths are often short and taken in rapid succession ‐ a fact that does nothing to help that feeling of tension. If you’re a breath holder when tense (a camp to which I occasionally belong), you’re probably doing yourself no favors.
So, here’s something that has been a great tool for me: deep breathing. I’ve done those a few different ways, but the “4-7-8” method I leave feeling completely reset. The trick is simple: Inhale for four seconds, hold your breath for seven seconds and exhale for eight. Do this a couple of times and you should start to feel your body soften. It’s like you’re hitting the reset button on your nervous system.
Even talking a few mindful, deep breaths a few times in the day can begin to manage stress. It doesn’t take long, and you can do it almost anywhere. I attempt to do it anytime I am starting to feel frantic, and my mood lifts like nothing else.
5. Mindfulness – And No, You Don’t Have to Become a Monk
When most of us think of “mindfulness,” we’re likely imagining someone meditating for hours on end. But in fact, mindfulness can be as straightforward as being fully present in whatever you’re doing right now. I mean paying attention to where you are, concentrating on your breath, maybe even getting a sense for how your body feels at this moment.
One of the ways I practice mindfulness all the time is when I’m drinking my morning coffee (yes, I love my coffee). I don’t rush through it while checking emails or scanning Instagram; I focus on the warmth of the cup, the smell of the coffee and the taste of the first sip. It doesn’t sound like much, but it’s a small moment to pause amid a busy day.
Mindfulness does not mean that you will have to meditate for hours (though you can if you want to, right?). It’s less about not giving a jerk the satisfaction of your frustrated attention — and more about being deliberate about where your attention goes, even for short periods. I find these little pockets of mindfulness pay off in staying grounded and less stressed during the day.
Final Thoughts
De-stressing in 2025 does not have to involve adopting the newest, most complicated wellness trends. Simple is good. For example, simply saying “no”, taking breaks, moving your body, taking deep breaths and practicing mindfulness can all have a massive impact on your stress levels.
So I suppose the moral of the story is — we don’t need to remove stress. That would be great, but it’s probably not feasible. It’s not about making it go away, rather, it’s about coming to grips with it in a manner that feels manageable. It’s the incremental, but consistent, little things that add up over time.
Stress will always be with us, but it doesn’t have to be force that rules our lives, not when these simple techniques are so easy to practice.
