Get 7–9 hours of sleep each night
Keep a consistent sleep and wake schedule
Reduce caffeine intake, especially later in the day
Eat regular balanced meals with enough protein and fiber
Limit added sugar and highly processed foods
Exercise regularly with moderate-intensity activity
Avoid overtraining and allow rest days
Practice deep breathing or relaxation exercises
Try meditation or mindfulness daily
Spend time outdoors and get natural sunlight
Maintain healthy social connections
Set boundaries and reduce unnecessary stressors
Prioritize time management and realistic goals
Stay hydrated throughout the day
Limit alcohol intake
Avoid nicotine and smoking
Address underlying anxiety or depression
Seek support for chronic stress or burnout
Consider yoga or gentle stretching
Track menstrual cycle-related stress patterns
Talk to a healthcare professional if symptoms persist