More Stress Relievers That Really Work
Part 2: Adding Habits That Support Mental Health
In part one of this series, we focused on identifying and reducing everyday stressors that quietly add pressure—things like digital noise and clutter. But reducing is only part of the picture.
Nurturing your mental health also means adding what helps us feel grounded, connected, and more resilient over time. As we observe Mental Health Month, this second part of our series focuses on simple, realistic ways to care for your mental and emotional well‑being.
As you read, keep in mind that these habits don’t need to be perfect. Mental health isn’t about having it all figured out—it’s about noticing what works for you and giving yourself permission to prioritize it. Even small, consistent steps can make a big difference, both in your day-to-day life and in how you feel overall.
Be Curious About Your Feelings
Emotions are not flaws or anything to be ashamed of. Observing and naming our feelings can help reduce stress faster and make the changes we may need to live more sustainable lives.
The next time you’re experiencing stress and the unwanted emotions that come with it, pause — either in the moment or when you have some time to reflect — and identify what you’re feeling: Frustrated. Sad. Anxious. Angry. Numb. Naming these feelings will help you pinpoint where they’re coming from and encourage you to respond intentionally, rather than automatically—and in ways you may later regret. Oftentimes, emotions have deeper roots—think of them as alerts or clues that something more significant may be underneath the surface.
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 muscle 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—so 7-9 hours of consistent sleep each night is important for a full recovery that includes our cognitive and mental health.
“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.
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.
If you diet frequently or struggle with sleep or mobility, these deficiencies can increase stress in the body. Talk to your primary care provider about your health concerns so they can help you with a treatment plan.
Connect with Others
Social support is one of the strongest buffers against stress. Studies have shown that connecting with others can help us live longer by reducing the risk of stress and anxiety, chronic disease, and illness.
Spending time with others shifts our focus away from inner thoughts, helps regulate our emotions, and offers us different perspectives—including the opportunity to learn how other people manage stressors. Consider these tips for spending more time around others.
- 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. The great outdoors can be a powerful, yet soothing way to recharge your batteries. Fresh air resets the nervous system, while the natural light boosts mood and supports healthy sleep. Even five minutes outside can help reduce overwhelm.
Being outdoors can also assist with the practice of mindfulness, which can help ease racing thoughts, create space to observe your emotions, and create a sense of calm. Use an anchor — such as a tree, a bird, or moving water — observing 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.
Make a Stress-Relief Plan
Stress happens fast and can quickly shift into a mindset that affects your whole day or outlook. That’s why it helps to recognize the warning signs—and have a few stress relievers that work quickly for you.
You don’t have to spend hours creating a plan. Simply set aside some time when feasible to consider how stress tends to show up for you and what relief techniques work best for you.
- Identify your stress signals (tight shoulders, irritability, trouble focusing).
- Notice your personal triggers (noise, clutter, rushing, multitasking).
- List the strategies that actually work for you — not what “should” work.
- Build a simple “When I feel overwhelmed, I will…” plan.
If you need a nudge in the right direction, use our Stress Relief Guide (below) to explore ideas and discover what works best for you.
Know When to Seek Support
You don’t have to navigate stress alone. If stress is affecting your sleep, appetite, 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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