5 Easy Ways to Beat Stress and Feel More in Control Every Day

Have you ever had one of those days when it feels like everything is just piling up? Your to-do list is never-ending, you’re juggling work, family, and personal responsibilities, and suddenly, your stress levels go through the roof. It can feel like you’re constantly running on empty, and no matter what you do, you can’t seem to get ahead. If this sounds familiar, you're not alone.

According to the American Psychological Association, over 70% of adults report feeling stressed daily. The pressures of modern life—work deadlines, family commitments, financial worries—can make it seem impossible to slow down and catch your breath. But the truth is, while we can’t control everything happening around us, we can control how we respond to it.

Stress affects not just your mental health but your physical health too. Long-term stress can lead to issues like high blood pressure, sleep problems, and even heart disease. But what if I told you that there are simple, actionable steps you can take right now to lower your stress and feel more in control?

In this post, we’ll dive into five easy ways to beat stress that you can start using today. These aren’t complicated wellness routines or hours-long exercises—they’re quick, practical tips that can make a big difference. Whether you’re dealing with a stressful situation at work or feeling overwhelmed at home, these strategies will help you regain calm, find balance, and reduce that “I’m about to lose it” feeling.

What's Holding You Back?

Let’s be honest. Sometimes it feels like no matter what you do, stress still finds a way to creep into your day. But have you ever stopped to ask yourself, “What’s really holding me back from feeling calm and in control?”

Often, the real barriers we face aren’t the big, overwhelming events in life. Instead, they’re the small, everyday habits and mindsets that keep us stuck in a cycle of stress. Maybe it’s the habit of saying "yes" to everything, even when you’re already stretched too thin. Maybe it’s the tendency to worry about things that are out of your control, like other people’s opinions or future uncertainties.

Consider this: Have you ever caught yourself overthinking a situation long after it’s happened? You replay conversations in your mind, wondering if you said the right thing, or you worry about something coming up that you can’t change. This kind of thinking traps us in a loop, where stress builds up, and we feel powerless to break free.

Another common barrier is setting unrealistic expectations for ourselves. We push ourselves to be perfect—to have it all together, all the time. But in reality, nobody has it all together 100% of the time. Life is messy, unpredictable, and sometimes, downright hard. And that’s okay. What matters most is how we handle those challenges.

Take a moment to reflect on what’s been holding you back lately. Are you overloading your schedule with commitments? Are you putting too much pressure on yourself to be perfect? Or maybe, like so many of us, you’ve fallen into the habit of letting stress run the show. Once you identify these barriers, you can begin to make small but powerful changes that allow you to move forward with more ease.

Discovering the Path Forward

Now that you’ve identified what might be holding you back, it’s time to discover the path forward. Don’t worry—this isn’t about overhauling your entire life or making drastic changes overnight. Instead, it’s about finding simple, manageable strategies that fit into your life right now.

The first step is accepting that stress is a part of life. No one can completely avoid it, and trying to eliminate all stress can lead to frustration. But what you can control is how you respond to it. Instead of fighting against stress, what if you embraced a mindset that allowed you to navigate through it more smoothly?

Think about how you approach stressful situations. When you feel stressed, do you tend to tense up, react impulsively, or try to ignore the problem altogether? It’s natural to want to avoid stress, but avoiding it often makes things worse in the long run.

Instead, consider adopting a proactive approach. One of the most effective ways to manage stress is to be aware of it as it happens. Mindfulness can be a powerful tool in this process. Being mindful doesn’t require hours of meditation or intense focus. It simply means paying attention to your thoughts and feelings in the present moment, without judgment.

For example, when you start feeling stressed, pause and take a deep breath. Ask yourself, "What am I feeling right now?" and "What is within my control?" By doing this, you can shift your perspective from feeling overwhelmed to feeling empowered.

Another important strategy is setting boundaries. If you often feel overwhelmed, it might be because you’re taking on too much. Learning to say “no” when necessary isn’t about being selfish—it’s about protecting your mental health and making sure you have enough energy to focus on what really matters.

Simple Steps to Start Today

Ready to start feeling more in control? Here are five simple steps you can take today to lower your stress and begin making positive changes.

1. Practice the Double Inhale-Exhale Technique: This breathing technique is one of the quickest ways to calm your nervous system in real-time. Here’s how it works: Take a deep inhale through your nose, filling your lungs completely. Then, without exhaling, take another quick inhale to "top off" your lungs. Finally, exhale slowly and fully through your mouth. This method signals to your brain that it’s safe to relax, reducing stress instantly.

2. Set a Daily “De-stress” Time: Carve out just 10–15 minutes each day for an activity that relaxes you. Whether it’s reading a book, taking a walk, or listening to your favorite music, giving yourself this small break can work wonders for reducing stress.

3. Simplify Your To-Do List: It’s easy to get overwhelmed by long to-do lists. To combat this, write down your top three priorities for the day. Focus on completing just those three tasks, and if you finish them early, anything else you accomplish is a bonus.

4. Use the 5-4-3-2-1 Grounding Technique: This exercise helps bring your attention back to the present moment when you’re feeling overwhelmed. Take a deep breath and name five things you can see, four things you can feel, three things you can hear, two things you can smell, and one thing you can taste. This simple exercise grounds you in the here and now, calming your mind.

5. Break the Perfectionism Habit: Perfectionism is one of the biggest sources of stress. If you constantly strive to meet impossible standards, you’re setting yourself up for frustration. Instead, aim for progress, not perfection. Focus on making small, incremental improvements rather than trying to do everything perfectly all at once.

These steps may seem simple, but they are powerful tools for creating lasting change in your life. Start today by choosing one or two of these strategies to implement, and notice how they make you feel more relaxed and in control.

Igniting Your Motivation

It’s easy to feel motivated when things are going well, but what about when the going gets tough? Staying motivated during difficult times can feel like an uphill battle. So, how do you keep pushing forward, even when your energy is low, and stress is high?

Motivation isn’t something you can rely on every day. Instead, it’s about building habits that carry you through, even on the days when you don’t feel like doing anything. The key to igniting your motivation lies in understanding that you don’t always have to "feel" motivated to take action.

One strategy that works well is tying your actions to your "why." Why do you want to lower your stress? Maybe it’s so you can be more present with your family, perform better at work, or simply enjoy your day-to-day life more. Keeping this reason front and center can help reignite your motivation when you’re feeling stuck.

Another helpful tip is celebrating small wins along the way. We often wait for big accomplishments before giving ourselves credit, but those small steps are just as important. For example, if you’ve been practicing the double inhale-exhale technique each day for a week, take a moment to acknowledge that progress.

Insights from Dr. Peter Gagliardo

Dr. Peter Gagliardo has spent years helping individuals find their path through stress and overwhelm. With his expert insights, he helps people discover practical ways to manage life’s challenges and create balance.

Dr. Gagliardo shares, "One of the most important things you can do is learn to be kind to yourself. So often, we are our own harshest critics. By allowing yourself grace and understanding, you open the door to real change."

His advice? "Don’t expect yourself to be perfect. The key to lasting change is persistence, not perfection. Make small adjustments, trust the process, and take it one day at a time."

Take Your Next Step Forward

Now that you’ve got a toolkit of simple, effective strategies to reduce stress, it’s time to take the next step. You don’t have to go on this journey alone—sometimes, reaching out for support is the most powerful thing you can do.

If you’re ready to start feeling more in control and less overwhelmed, schedule a free discovery call at Worcester Holistic Health & Wellness. Let’s work together to find solutions that fit your unique life.

Remember, it’s not about eliminating stress entirely—it’s about managing it in a way that allows you to thrive. Small, consistent actions lead to big changes over time. Let’s take that next step together!