6 Stress Relievers That Really Work
Part 1: How to Reduce Hidden Sources of Everyday Stress
Part one of a two-part series
Stress is a common part of everyday life, and most of us know it all too well. From a racing heart or shallow breathing to feelings of irritability, anxiety, or low mood, stress is the body’s automatic response to a shift in our environment—whether big or small.
When something changes, the brain sends a signal that our surroundings may no longer feel fully safe. In response, the body shifts into high alert. And even when our minds understand what’s happening — running late, taking on a new challenge, or navigating a difficult season — our bodies don’t always get the memo.
For the most part, you can’t control how your body initially responds to stress. What you can control are the routines, habits, and environments that either fuel stress or help keep it in check.
This first part of our two‑part series focuses on identifying and reducing some of the everyday stressors that often go unnoticed. Small changes, like simplifying your schedule, quieting constant stimulation, or setting healthier boundaries, can make a noticeable difference in how you feel.
Prioritize What Matters
One of the top causes of stress is spreading ourselves too thin. We try to override our physical, mental, and emotional limits rather than working more harmoniously with what we have on reserve. Conserving your time and energy can make a big difference—and one you’ll probably feel right away.
Prioritizing when everything feels important:
- Identify the top things that matter now.
- Write it down or log it somewhere.
- Look for at least one small task you can remove, outsource, or postpone.
- Keep a “someday” list that you can review periodically and tackle as time and energy allow.
- If you’re a planner, keep lists for weekly, monthly, quarterly, and annual must-do's, but practice pruning them.
- Permit yourself to say “no” kindly when needed.
Setting priorities and delaying what can be done later helps reduce your day-to-day pressure and the ongoing stress it can cause.
Reduce Invisible Stressors
Some stress is obvious. But there’s another kind of stress that lurks in the background. These quiet culprits, called microstressors, can add up quickly and cause a sense of tension that we can’t quite name—but most definitely feel. Addressing constant notifications, irksome pings and pop-ups, and crowded inboxes can go a long way in how you feel each day. Set some time aside each evening or week for some spring cleaning, including:
- Turn off notifications from phone apps you don’t need or use.
- Create unique filters to block out quiet time from dings and pings, especially during designated focus and rest time.
- Unsubscribe from or silence stress-inducing texts and group chats.
- Delete old emails and create subfolders for easier wayfinding (e.g. receipts, bills).
- Organize your digital files and photos.
Ditch Draining Interactions
Human beings naturally need — and often crave — connection with others. The kind that that feels mutually receptive, nurturing, and fulfilling. If you find yourself dreading interactions certain people or find specific situations to be draining, give yourself permission to limit or RSVP “no.” Reducing interactions that feel overwhelming, negative, or anxiety-inducing naturally eliminate opportunities that induce stress. Even if you really enjoy most of your day-to-day interactions, give yourself downtime to avoid always feeling “on.”
“Choose to spend time regularly with people who support and energize you,” says Terri LaCroix-Kelty, LMSW, Executive Director of Munson Healthcare Behavioral Health.
Say No to the Scroll
If you find yourself checking and rechecking your phone, scrolling social media on autopilot, or binging negative headlines, you’re not alone. Many people turn to their phones to unwind—but habitual or stress‑driven scrolling can quietly do the opposite.
While some screen time can be informative or enjoyable, much of it involves constant comparisons, alarming news, and content designed to keep us engaged longer than we intend. Even funny videos and quick games can turn into an endless scroll that leaves us feeling wired, restless, or emotionally drained.
What to do instead:
- Set daily time limits for phone or app use (most devices offer this feature).
- Establish a phone “off” or out‑of‑sight time in the evening to help cue your body for rest.
- Build in phone‑free time during weekends or days off.
- Replace scrolling with something that actually restores you: take a short walk, read, work on a craft, or spend time with others.
Stop “Multitasking”
Trying to tackle multiple tasks at once is a recipe for stress ... and prolonged time. American culture often prides itself on juggling acts, but multiple studies have shown that multitasking leads to a significant drop in productivity.
“What we often call multitasking, cognitive psychologists broadly agree, is really just our brain switching back and forth between tasks. Each time we switch, we lose time, make more mistakes, and use more mental energy. That is why focusing on one thing at a time usually helps us work faster, think more clearly, and feel less stressed,” shares Megan Smith, LMSW, Manager of Munson Psychiatric Urgent Care and Outpatient Pediatric Behavioral Health.
Instead:
- Follow your priorities list.
- Embrace monotasking, where you focus and complete one task at a time.
- Allocate specific and uninterrupted window of time to complete each task.
- Perform your tasks in a quiet environment, with minimal disruptions.
Clear Home, Office, and Auto Clutter
Visual clutter in your living, working, and driving space can also lead to feelings of overwhelm. Use this list to identify what may be piling up in your visual sphere.
- Clear countertops, tables, dressers, and desks of excess items as much as possible.
- Keep a garbage bin in your vehicle, as well as a basket for returns, receipts, etc.
- Use baskets or specific drawers in each room to store things in until you have the time and energy to put them where they belong
Visual clutter adds to mental clutter. Even small changes in your physical space can ease feelings of overwhelm.
More Tips for Organizing:
- To avoid pressure, devote a pre-determined amount of time each day or week for organizing.
- Turn on soft music or even binuaural beats while you drag, delete, swipe, and dispose.
- Use systems that work best for you: pen and paper are tried-and-true ways to manage to-do lists, if you find that digital organization adds to your mental noise.
Reducing even one source of stress can help your body and mind. As you move through the week, consider choosing one thing to reduce or simplify—and give yourself permission to leave the rest for later.
In Part 2 of this series, we’ll explore what you can add in—habits, supports, and connections that help strengthen your mental well‑being over time.
Need Help Now?
If you're experiencing intense or overwhelming stress, emotional distress, or mental health concerns that don’t feel manageable, support is available. The compassionate staff at the Grand Traverse Mental Health Crisis & Access Center helps people navigate difficult moments and connect them with the right level of care.
The Grand Traverse Crisis & Access Center in Traverse City is open 24/7/365. All people are welcome and no appointment is needed.