More Stress Relievers That Really Work
Part 2: Adding Habits That Support Mental Health
In part one of this series, we focus on identifying and reducing everyday stressors, like clutter or digital noise, that quietly add pressure. But managing stress isn't just about removing what drains you. It's also about adding what helps you feel grounded, connected, and more resilient. This second part of our series focuses on simple, nourishing, and practical ways to care for your mental and emotional well-being.
These habits don’t need to be perfect—improving your mental health isn’t about having it all figured out. Instead, it’s about consistently choosing what works best for you. Even small additions can make a meaningful difference.
Be Curious About Your Feelings
Emotions are not flaws or anything to be ashamed of. Observing and naming your feelings might come with some discomfort at first, but to face them is to relieve them—and make space for something better.
The next time you’re feeling stress and the unwanted emotions that come with it, take some time to connect to what comes up, whether it's frustration, sadness, anger, worry, or numbness. Allowing these feelings to surface helps you to go to their source—and release them. Oftentimes, emotions run deeper than we think. Shift your mindset by inviting them in as helpful messengers rather than unwanted solicitors.
When you consider what you’re feeling, use these grounding questions:
What am I feeling most strongly right now? (use the Feelings Wheel in our Stress Relief Guide to prompt yourself)
Is there a possibility that these emotions are coming from a different place in time, rather than now?
What might be contributing to this?
What do I need right now? (e.g., a hug, a walk outside, some downtime, call a loved one, schedule a therapy appointment, etc.)
What can I do to address the problem(s) I’m identifying as I sort through this feeling(s)?
Take Care of Your Body
Prioritizing, reducing distractions, and getting organized will only get you so far if your body isn’t properly fueled and rested. Focus on the basics.
Get More Sleep
During sleep, the body increases blood flow, repairs muscles and tissues, reduces inflammation, and more. The last few hours of sleep, the body transitions to the rapid eye movement (REM) stage, where more mental recovery occurs. That's why 7-9 hours of consistent sleep each night is important for a full recovery that includes our cognitive and mental well-being.
“Getting good sleep is crucial for our mental health,” shares Terri LaCroix-Kelty, LMSW, Executive Director of Munson Healthcare Behavioral Health. “Sleep is vital for critical thinking, regulating our emotions, and controlling our stress.”
If you struggle with sleep, focus on creating small habits that help your body wind down at night and wake up feeling restored.
Eat Nourishing Foods
Balanced meals, steady energy, and hydration support a calmer, clearer mind. Focus on whole foods, eating to satiety, and embracing eating as a top way to love and nurture your body and mind.
Move in Ways That Feel Good
Aim for at least 30 minutes of exercise several days a week. Even gentle walking or stretching can help release tension, improve mood, and boost sleep. If time or stamina are a concern, consider adding small exercise “snacks” throughout the day. Ask your Munson provider about the most optimal types and amounts of exercise if you’re under care for a condition or you’re not sure where to start.
Finally, frequent dieting, inadequate sleep, and insufficient movement place additional stress on the body. Talk to your primary care provider about your health concerns and let them help you with a treatment plan.
Connect with Others
Social support is one of the strongest buffers against stress. Connection actually helps us live longer by reducing our risk of stress and anxiety, chronic disease, and illness—and there are even studies that prove it. Spending time with others helps shift the focus away from inner thoughts, better regulate our emotions, and gain different perspectives—including the opportunity to learn how others manage stress. Consider these tips for more meaningful connection:
- Prioritize time with people who help you feel grounded.
- Plan fun activities that include movement, laughter, and joy.
- Gently encourage yourself to meet new people through meetups and activities if you’re feeling isolated.
- Ask a trusted loved one if you can share what’s on your mind. Sharing the load helps lighten it.
Spend Time in Nature
Take some time each day to stop and smell the roses—or whatever nook of nature you can reach. Getting outside is one of the most gratifying ways to recenter. Fresh air resets the nervous system, while natural light boosts mood and supports healthy sleep. Even five minutes outdoors can go a long way.
Being in nature also naturally boosts mindfulness, a practice that helps ease racing thoughts, release emotions, and create a soothing sense of peace. Use an anchor — such as a tree, a bird, or moving water — and observe it through one or more of your senses.
“Spending time in nature is grounding. It is scientifically proven to help reduce stress by lowering cortisol levels, improving our mood, and enhancing mental clarity,” says LaCroix-Kelty.
Find Your Inner Compass to Navigate Stress
Stress happens fast—and it can quickly morph into a mindset that impacts your whole day or outlook. When you can recognize the warning signs and know what stress relievers work quickly and most effectively for you, stress can feel much more manageable.
You don’t have to spend hours creating a plan. Instead:
- Know your usual stress signals (tight shoulders, irritability, trouble focusing)
- Determine the stress relievers that work well for you
- Create a stress go-to plan, using our guide below
Know When to Seek Support
You don’t have to navigate stress alone. If stress is affecting your sleep, appetite, or relationships — or most days feel overwhelming — help is available: Don’t be afraid to ask for it. The Grand Traverse Crisis & Access Center in Traverse City is open 24/7/365. All people are welcome, and no appointment is needed.
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