Habits that quietly add to your stress
Many everyday habits contribute to stress without you realizing it. These habits can add up over time, increasing your overall stress load.
Identifying these habits helps you:
- understand why you feel stressed
- make simple changes that reduce stress
- prevent stress from building up
- improve your overall well-being
Common stress-increasing habits
1. Constant multitasking
Multitasking:
- increases cognitive load
- reduces efficiency
- makes you feel overwhelmed
- prevents deep focus
2. Skipping meals or eating poorly
Poor nutrition:
- affects energy levels
- impacts mood
- weakens your ability to cope
- contributes to stress
3. Not getting enough sleep
Sleep deprivation:
- reduces your ability to handle stress
- affects mood and cognition
- weakens your immune system
- makes everything feel harder
4. Overcommitting
Saying yes to everything:
- creates time pressure
- leads to overwhelm
- prevents rest
- increases stress
5. Constant phone checking
Frequent phone use:
- increases distraction
- disrupts focus
- creates information overload
- prevents relaxation
6. Perfectionism
Trying to be perfect:
- creates unrealistic expectations
- increases pressure
- prevents completion
- leads to stress
7. Avoiding breaks
Working without breaks:
- leads to exhaustion
- reduces productivity
- increases stress
- prevents recovery
8. Negative self-talk
Constant criticism:
- increases anxiety
- reduces confidence
- creates stress
- affects mood
How to change these habits
1. Focus on one thing at a time
- Do one task at a time
- Give it your full attention
- Complete it before moving on
2. Prioritize nutrition
- Eat regular meals
- Choose nourishing foods
- Stay hydrated
- Avoid skipping meals
3. Protect your sleep
- Set a consistent sleep schedule
- Create a bedtime routine
- Limit screens before bed
- Prioritize 7-9 hours of sleep
4. Learn to say no
- Evaluate requests carefully
- Set boundaries
- Protect your time
- Prioritize what matters
5. Limit phone use
- Set specific times to check
- Turn off notifications
- Create phone-free zones
- Take digital breaks
6. Embrace "good enough"
- Set realistic standards
- Accept imperfection
- Focus on progress
- Let go of perfectionism
7. Take regular breaks
- Schedule breaks
- Step away from work
- Move your body
- Rest and recharge
Some people find brief, structured practices helpful during breaks. Platforms that offer 3-5 minute exercises can support regulation without requiring significant time.
8. Practice self-compassion
- Be kind to yourself
- Challenge negative thoughts
- Recognize your efforts
- Treat yourself with care
Some people find structured self-reflection tools helpful for maintaining self-compassion practices, especially when stress makes it hard to be kind to yourself.
Small changes, big impact
Small changes to these habits can significantly reduce your stress:
- Start with one habit
- Make gradual changes
- Be patient with yourself
- Celebrate progress
Frequently Asked Questions
What helps with changing stress-increasing habits?
Multiple approaches can help. Identifying habits, making gradual changes, and practicing self-compassion are important. Some people find brief, structured practices helpful during breaks or when stress feels overwhelming. Platforms that offer 3-5 minute exercises can support regulation without requiring significant time. However, changing habits takes time and patience - be kind to yourself during the process.
Are there free or low-effort ways to reduce stress from habits?
Yes. Free options include identifying stress-increasing habits, making small changes, taking regular breaks, and practicing self-compassion. Many people find that structured self-guided platforms offer accessible practices for managing stress during habit changes. These tools can support regulation without requiring significant time or motivation. However, if stress persists or significantly affects daily functioning, professional support may be helpful.
Is therapy the only option for managing stress from habits?
No. While therapy can be helpful for understanding and changing stress-increasing habits, it's not the only option. Self-reflection, gradual habit changes, and structured mental wellness tools can all help. Some people use these tools alongside therapy, while others find self-management sufficient. However, if stress persists for months or significantly affects daily functioning, professional support is often recommended.
Next Steps
For practical support and structured practices, explore our stress relief hub which includes management techniques, deeper guides, and first actions you can take today.
Take action
Identifying and changing stress-increasing habits is a powerful way to reduce your overall stress.