Traffic jams, buzzing phones, piling up with never-ending deadlines – life today feels like it’s always on fast-forward. And stress seems to tag along no matter wherever we are. No matter how hard we try to ignore it, it slowly chips away at our peace, leaving us exhausted, restless and sometimes even unwell. Consultant Psychiatrist and Mental Health Expert at Bhubaneswar’s Manipal Hospital, Dr SA Idrees, agrees. “Stress quietly affects both your mind and body. But the good news is, small, simple daily habits can really help keep anxiety in check.”
A bright side – you don’t need a massive lifestyle overhaul. Dr. Idrees shares 10 mindful tweaks each day to help you feel calmer, lighter and more in control.
1. Begin each morning with mindfulness
Instead of starting your day with a flood of worries, begin with quiet reflection. Just five minutes of deep breathing, meditation, or simply sitting silently with your thoughts can reset your mind. “Mindfulness first thing in the morning sets the tone for the day,” says Dr. Idrees. “It acts like an anchor, keeping your mind calm even when the day gets busy.”
2. Make time for mindful movement
Exercise doesn’t just tone the body, it also relaxes the mind. Whether it’s yoga, a brisk walk, or a gym session, moving your body releases endorphins, the natural mood boosters. “Thirty minutes of daily movement is enough to reduce anxiety and improve focus,” Dr. Idrees notes. Even a quick stretch between work calls can help you feel refreshed.
3. Eat well, drink well
Our food choices directly influence how we feel. A diet rich in fruits, vegetables, lean proteins, and whole grains helps maintain steady energy and improves mental clarity. Staying hydrated is equally important. “Balanced meals not only nourish the body but also stabilize mood swings,” says Dr. Idrees. “Never underestimate the calming power of good food and enough water,” he further explained.
4. Make quality sleep a priority
Scrolling late into the night or irregular sleep schedules only worsen stress. Quality rest is essential for emotional balance. Aim for 7 to 9 hours every night. “Sleep is non-negotiable,” shares Dr. Idrees. “No amount of coffee can replace the restoration that comes with deep rest.” A calming pre-bed routine, like reading or journaling, can improve sleep quality.
5. Practice deep breathing
When anxiety strikes, your breath becomes shallow. Slowing it down can trick your body into relaxing. “Deep breathing is one of the simplest and most effective relaxation tools,” explains Dr. Idrees. “Just a few minutes of slow, deep breaths can calm the nervous system instantly.”
6. Exercise caution with caffeine and alcohol
While your morning coffee may feel like a saviour, too much caffeine can worsen restlessness. Similarly, alcohol may relax you for a while but later disrupts sleep and heightens stress. “Be mindful of how much you consume,” says Dr. Idrees. “Balance is key, know your limits and how your body responds.”
7. Stay connected with loved ones
Loneliness often increases stress. Making time for family and friends acts as an emotional support. Even a short phone call or coffee with a loved one can improve your mood. “Human connection is like medicine for the mind,” says Dr. Idrees. “Sharing your feelings prevents anxiety from piling up silently.”
8. Declutter your space, calm your mind
Messy desks, packed schedules, and constant notifications can overwhelm the brain. Organising your surroundings and breaking tasks into smaller steps reduces that pressure.
“A tidy environment creates mental clarity,” explains Dr. Idrees. “Simple actions like cleaning your workspace or setting time limits for tasks can help you feel more in control,” he further added.
9. Do things that make you happy
Taking out time for hobbies like gardening, painting, or reading isn’t just fun, it’s healing. “Self-care is not selfish. Hobbies provide a creative outlet and give your brain a much-needed break from stress,” says Dr. Idrees.
10. Don’t hesitate to ask for help
Sometimes stress becomes too much to handle on your own. Asking for professional help is a sign of strength, not weakness. “Seeking help doesn’t mean you’re failing, it means you’re ready to heal,” explains Dr. Idrees.
Beating stress isn’t about being perfect, it’s about taking small steps. Daily little efforts make you stronger over time. So the next time anxiety creeps in, remember all you need is to start with these simple habits.