7 Mental Health Hacks to Naturally Lower Stress (That you probably haven’t considered) 

Life can be stressful, but it doesn’t always have to be that way! 

Whether you’re feeling overwhelmed with work and personal commitments or just need a mental break from the hustle and bustle of life, there are natural ways to reduce stress without turning to medications or drastic lifestyle changes. 

Believe me; I know it doesn’t always feel possible to manage the overwhelm…. But that’s exactly why I wanted to share these Mental Health Hacks you can use daily to manage your stress levels naturally.

Mental Health Hacks to Start Now

Take a deep breath, relax and start taking control of your stressors today with these tips! 

1. Delegate that stress away!

When we’re feeling stressed, it generally means that the demands of our day, week, and life are more than we can handle without a visceral response.  

Whether you face emotional, professional, or family stressors, you can delegate and assign the worries away.

What do I mean?  Here’s an example… when I was overworked, stressed, and on my way to burnout, I would literally ‘schedule my worry’ time!  I wouldn’t allow myself to stress out ALL day, but delegate time and space to let my mind wander and process whatever I was facing.  

I often used my swim workouts to free my mind and allow myself to process any stress and/or worries I faced.  What could that look like in your life? 

Also, if you’re overwhelmed professionally or personally with everything you have to get done, learn to delegate some of the tasks to others. 

Yes, it can seem like MORE work at the time to delegate and bring another person up to speed on how you want things done, but it pays dividends in the end. 

Promise! 

2. Eliminate Unhealthy Stress Habits

Friend, I get it… who doesn’t want a few drinks at the end of the day to help take the edge off?  

But… you’re likely to wake up hungover (or at least not as functional), and your stressors still await you.  The same goes for binging on junk food, staying up late watching Netflix, or skipping the gym.  

Don’t forget while these bad habits are okay once in a while; you’ll ALWAYS have to pay the price for seeking short-term relief from your problems.  

You’ll be surprised how much ditching those habits has a positive effect on your entire life!

3. Be a Nice Human 

Before you give me the eye roll, hear me out.  While it might sound miserable to focus on being kind to others when you have so much sh*t going on in your own little world… but being nice to others actually helps your mood and stress management! 

According to Mayo Clinic, “Being kind boosts serotonin and dopamine, which are neurotransmitters in the brain that give you feelings of satisfaction and well-being, and cause the pleasure/reward centers in your brain to light up. Endorphins, which are your body’s natural pain killer, also can be released.”

So next time you’re out – let someone in your lane, let the old lady cut in the grocery line, or buy the coffee for the person behind you. 

I promise you’ll chillax and start to be able to face whatever is coming your way! 

4. Wake up earlier in the AM 

I know, you probably can’t imagine waking up any earlier than you already do… but listen up! Giving yourself even 15mins of unstructured time to move through your morning routine sets your day up for success.  

Seriously, just a few extra minutes can make a big impact!

If you’re starting each day with a rush of adrenaline and cortisol, panicked and rushed to leave the house on time, you’ll be that way all day – that’s what we call reactive mode! 

There’s a lot of science behind getting up early, getting sunlight, and moving your body first thing in the morning. 

Starting something new is always hard, but figure out what works for you and stick to it! Your days will lighten, and your stress load will feel WAY less! 

5. Take a Breather (for real!)

Mindfulness meditation/ breathing has become popular, and with good reason!  There is a lot of science and research in regard to stress relief.  

When we’re stressed, our breathing moves to the upper chest and is very shallow… so by consciously breathing deeply through our diaphragm, we cannot combat the visceral stress response. 

With deeper diaphragmatic breaths, your brain and body get more oxygen – which not only relaxes the body but helps you think clearer and have more energy. 

The best part?  You can stop and work on your breathing ANYTIME.  No yoga or tai chi class needed 🙂 (Unless you want to!)

6. Set three goals for the day (only 3!)

When we set one to three achievable goals every day, it creates momentum. By ticking tasks off we feel (and see!) our progress which halts some of the self-criticism.

When we make a to-do list with 10+ items that we’ll never get to in one day, we start to feel defeated instead of motivated! 

Rescue Time has found that people with three goals will succeed in their endeavors.

Changing your focus to ONLY 3 GOALS, you feel empowered with self confidence and you’ll continue to progress. 

By staying true to a focused DOABLE list, you become more confident in your skills, abilities and discipline.   

(And you do what you said you were going to do!)

7. Learn something new every day

Einstein said learning does not come from school. So how can you start continuous learning?  

It’s easy! With online courses, YouTube, blog articles, and now Chat GPT, you can learn just about anything you want!  The sky is literally the limit! 

When you cultivate your own ability for growth. It’s completely different than going through life with blinders on.  (Which many of us do!) 

 As Shawn Achor notes, he believes successful people have a growth mindset.

Bonus Pro Tip: Keep photos of loved ones close by

Keep pictures of your loved ones nearby, so you see them every day. 

Research shows this mental health hack can trick the brain into believing that the photos are a typical happy picture and induce you to become happy. 

The Psychology Journal explains that memory recall can help you feel happy.  

So, print and frame that picture of you and your loved ones having a great time together!  It’s scientifically proven to improve your mental health!

Understanding Your Brain Health 

Mental health is not a topic to take lightly, and with our brains being the control center of our lives, we should check in from time to time to see how we’re REALLY doing. 

To keep a good understanding of your brain health in regard to mental health, don’t be scared to do a full stress analysis. 

From evaluating your current level of stress and looking out for signs such as difficulty sleeping or an increase in anxious or depressive thoughts, these can all be tell-tale signs that something might be wrong and you’re on your way to burnout.

Nothing beats getting that extra help when you need it but make sure you can use these self care techniques to look out for yourself too!

How Stress Affects our Physical Health and Immune System 

Obviously, stress can have a negative impact on physical health.  Chronic stress weakens the immune system, increasing inflammation and increasing the risk of chronic diseases such as depression, heart disease, diabetes, and obesity. 

Additionally, stress can lead to unhealthy coping mechanisms such as overeating, smoking, and drinking alcohol, which can further harm the body. 

Stress can also cause physical symptoms such as headaches, muscle tension, and fatigue – not to mention dis-regulate your stress hormones and blood sugar. Yuck!

So it goes without saying it’s important to find small things that help manage your stress levels and feel good  

Take frequent breaks, eat a healthy breakfast, and get some good sleep!  

The Wrap 

So, if you’re feeling a little frazzled, try one of these five science-backed mental health hacks to de-stress today!

From tapping into the power of delegating to waking up earlier,, there are plenty of options to choose from that can help lower stress levels naturally. 

And who knows, you might just find that one of these hacks becomes your new favorite way to relax and de-stress. 

So go ahead and give them a try and let me know what’s your favorite!  

Happy Mental Health Awareness Month….

Xo,

jules