When it comes to managing stress and anxiety, it’s all about daily practices. If we’ve been living in a state of chronic stress for years (or even decades), expecting a quick fix—like taking a few deep breaths—is unrealistic. While those moments of calm can help, real, deep healing and rest comes from consistent habits that nourish our mental, emotional, and physical health.

Understanding Chronic Stress and Burnout

Living with chronic stress over time alters our baseline for stress. It rewires our nervous system to be in a constant state of “fight or flight,” which eventually leads to burnout. This can make us more reactive, more easily overwhelmed, and unable to fully relax. The goal is to reprogram our bodies and minds to find calm in the storm.

Here are three daily practices to help calm stress and anxiety:

1. Receive Before You Give

As women, especially moms, we’re often programmed to give endlessly—to our kids, our partners, our work—and leave little room for ourselves, especially to rest. There’s a kind of glorified martyrdom in being busy 24/7, but let’s be real: it’s not healthy. This constant hustle is contributing to the chronic stress and burnout many of us face. So, here’s the challenge: how can you start your day by receiving before giving?

If receiving is something you struggle with, start small. Do you feel uncomfortable when someone offers you a compliment? How often do you ask for help, or allow others to help you when they offer? Do you feel guilty when you take time for yourself—like going for a walk, sitting down with a hot cup of coffee in peace, or even taking an afternoon off? It’s important to recognize this pattern, because women are wired to receive, both emotionally and physically.

To shift this, try incorporating something into your morning routine that allows you to receive before you start giving to everyone else. It could be a quiet moment with your coffee, a gratitude practice, or a walk before the day’s demands hit. Don’t let taking time to rest after you wake up feel counter intuitive. The point is to fill your own cup first. So today, take a moment and ask yourself: How can I practice receiving before I start giving?

2. Feel Your Feelings

Emotions are energy in motion, and suppressing them takes a huge toll on your nervous system. When you push down feelings like anger, sadness, or even joy, it creates dysregulation in your body. This can drive stress and anxiety even higher.

Take some time each day to check in with yourself and see what emotions are present. For many women, anger is one of the most repressed emotions, often due to societal stigmas that label us as “overly emotional” or “irrational.” But anger is not a bad thing—it’s an important messenger telling you that something is off. Ignoring it can lead to irritability, anxiety, and resentment. So, let it out.

Whether through journaling, movement, or even a good cry, find a healthy way to express your emotions. Sometimes, a sad movie or book can be the perfect trigger to release pent-up sadness. For anger, try an “anger burn”—scream into a pillow, stomp around, or even visit a rage room where you can safely break things. You’re not crazy for feeling angry—you’re human. And your emotions need space to move.

3. Show Your Body It’s Safe

Your body doesn’t speak in words, so you have to show it that it’s safe and capable of rest through non-verbal signals like movement, touch, sound, and breath. Mindset work alone isn’t enough to calm stress or anxiety—it has to be paired with body-based practices.

One of the easiest ways to do this is by starting each day with a body scan. As you wake up or hop in the shower, take a moment to notice where you’re holding tension. Is it in your shoulders? Your chest? Your jaw? These physical sensations are often linked to unexpressed emotions, stress, or unspoken needs. Once you notice it, ask your body what it needs.

Maybe it’s some deep breaths, gentle stretching, or even shaking out your limbs. I personally carry a lot of tension in my neck and shoulders, so stretching and progressive muscle relaxation works wonders for me. Other techniques that can help include the “vuuuu” sound, which stimulates your vagus nerve and promotes relaxation, or bilateral tapping (also known as havening), which can calm your nervous system.

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These practices may seem simple, but when practiced consistently, they can create profound shifts in how you handle stress and anxiety. Start by choosing one or two that resonate with you, and see how they can support your mental, emotional, and physical well-being. And remember, real change takes time. Be patient with yourself as you navigate this journey toward a calmer, more balanced life with the goal of finding meaningful rest.

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