Stress is something we all face, but how we manage it can make a big difference in our mental and physical health. Whether it’s triggered by work, relationships, finances, or just the constant demands of daily life, chronic stress can take a toll over time. The good news? There are simple, evidence-based stress management techniques you can begin using today to feel more grounded, focused, and in control.

At Brooklyn Center for Psychotherapy, we understand that every person’s experience with stress is unique, and that’s why we support personalized care backed by proven strategies. Below are five techniques we often explore with our clients that can make a real difference in daily life.

1. Practice Deep Breathing or Diaphragmatic Breathing

It may sound too simple to be effective, but deep breathing is one of the fastest and most accessible ways to calm your nervous system. When stress hits, your body switches into fight-or-flight mode, increasing your heart rate, tightening muscles, and limiting clear thinking.

Diaphragmatic breathing encourages full oxygen exchange and activates your parasympathetic nervous system (your body’s built-in “calm down” switch). It can help lower cortisol levels, reduce anxiety, and create space for clearer thinking.

Try this:

• Sit comfortably or lie down
• Place one hand on your chest, the other on your belly
• Breathe in slowly through your nose for 4 seconds, feeling your belly rise
• Hold for 4 seconds
• Exhale slowly through your mouth for 6 seconds, feeling your belly fall
• Repeat for 5–10 minutes (or however long you have)

2. Move Your Body (Even a Little)

Physical activity is one of the most effective natural stress relievers. You don’t need to train for a marathon. A simple 20-minute walk, yoga session, or gentle stretching can help release endorphins (your brain’s feel-good chemicals), reduce tension, and improve mood.

Studies consistently show that exercise improves resilience to stress by:

• Reducing fatigue and improving concentration
• Enhancing overall emotional well-being
• Lowering levels of stress hormones like cortisol

If you’re not sure where to start, aim for low-impact movement that feels good to you. Walking around your neighborhood, dancing in your kitchen, or doing a short at-home yoga video can all count.

3. Limit Information Overload

Between non-stop news cycles, social media, emails, and texts, our brains rarely get a break. Constant stimulation can heighten anxiety and make us feel overwhelmed. That’s why setting boundaries with information intake is a powerful stress management technique.

Try this:

• Set a daily time limit on news or social media apps
• Turn off notifications for non-essential apps
• Designate a “no screen” time before bed (ideally 30–60 minutes)
• Try “single-tasking,” doing one thing at a time, instead of multitasking

Even small shifts in your digital habits can create more space for peace and presence throughout the day.

4. Ground Yourself in the Present

When stress spirals, our thoughts often race ahead to what could happen, what might go wrong, or everything we still need to do. Practicing mindfulness and grounding techniques helps bring us back to the present, where we have the most control.

Here’s one simple grounding exercise:

Look around and name:

• 5 things you can see
• 4 things you can feel
• 3 things you can hear
• 2 things you can smell
• 1 thing you can taste

This technique, often used in cognitive behavioral therapy (CBT), engages your senses and helps anchor your thoughts in the current moment, reducing anxiety and preventing rumination.

5. Talk to Someone You Trust or a Mental Health Provider

Sometimes, the most effective way to manage stress is to stop managing it alone. Whether it’s a friend, family member, or licensed mental health provider, talking openly about what you’re experiencing can help lighten the emotional load and provide a new perspective.

At Brooklyn Center for Psychotherapy, we offer individualized therapy that addresses the root causes of stress and helps you build lasting coping tools. Our culturally competent therapists work with clients from all backgrounds and provide both in-person and virtual options, so care is always within reach.

When to Reach Out for Extra Support

While these techniques can help in the moment, ongoing or intense stress may signal that it’s time for extra support. You don’t need to wait until things feel unmanageable. Therapy can provide a safe and empowering space to process stress, develop new strategies, and improve your mental well-being over time.

Ready to Take the First Step?

If stress is impacting your daily life, relationships, or ability to feel like yourself, we’re here to help. At Brooklyn Center for Psychotherapy, we offer compassionate, affordable care tailored to your needs.

Click here to request an appointment and start building the tools to feel better, think clearer, and move forward with confidence.