Get 7–9 hours of sleep each night
Keep a consistent sleep schedule
Exercise regularly, especially walking, yoga, and strength training
Avoid overtraining and allow recovery days
Practice deep breathing or meditation daily
Spend time outdoors in natural sunlight
Reduce caffeine intake, especially later in the day
Limit alcohol consumption
Eat regular balanced meals
Include protein, fiber, and healthy fats in meals
Stay hydrated throughout the day
Reduce added sugar and highly processed foods
Maintain stable blood sugar levels
Build social connections and spend time with supportive people
Set boundaries and reduce unnecessary stressors
Try mindfulness or relaxation techniques
Listen to calming music
Laugh and engage in enjoyable activities
Spend time with pets
Journal to manage stress
Consider adaptogenic herbs only with medical guidance
Address underlying anxiety or chronic stress with a healthcare professional