Small Daily Practices for Regulating Stress
- Tiffany Bentley
- 1 day ago
- 3 min read
Why Daily Stress Matters
Stress is a natural part of life, but when it accumulates, it can affect your body, mind, and overall sense of well-being. You may notice tension in your shoulders, a racing heart, or a mind that won’t stop looping through worries. Small, daily practices can make a big difference in how you manage stress, helping you feel grounded, resilient, and present.
Somatic awareness is the practice of noticing sensations in your body and can be particularly helpful. By tuning in to what your body is signaling, you can intervene before stress escalates into overwhelm. These strategies complement therapy, including trauma-informed approaches like EMDR, mindfulness practices, or somatic therapy.
1. Start With the Exhale: Breathwork That Resets
Focusing on your exhale can help your nervous system shift toward calm. Instead of forcing deep breaths, notice your body naturally seeks the inhale once the exhale is complete. This gentle attention signals safety to your nervous system.
Practice:
Inhale naturally, then slowly exhale for 4–6 seconds.
Notice any sensations in your chest, abdomen, or shoulders.
Repeat for 1–2 minutes, letting your body lead the rhythm.
This simple practice can be done anywhere, at your desk, before bed, or during a stressful moment. Over time, it helps regulate your body’s stress response. For guided support, consider trying apps like Insight Timer or Finch, which offer meditations focused on breath and body awareness.
2. Mindful Movement: Tiny Ways to Release Tension
Your body holds stress. Even small movements can relieve tension and bring your nervous system back into balance. This can include walking, stretching, yoga, or tai chi. The key is to notice how your body feels as you move your shoulders, jaw, neck, and breath.
Practice:
Stand up and roll your shoulders slowly.
Stretch your arms overhead, notice your chest expanding.
Take a short mindful walk, noticing the movement of your legs and feet.
Movement doesn’t need to be long or intense. Even 3–5 minutes of mindful activity each day can be helpful.
3. Journaling From the Body’s Perspective
Journaling can help you externalize stress and notice patterns that may not be obvious. A somatic approach focuses on what your body is telling you rather than just your thoughts.
Prompts to try:
“Where do I feel tension or ease in my body right now?”
“What sensations tell me I need rest or support?”
“If my body could speak, what would it want me to notice?”
Books like Anchored by Deb Dana offer guidance on connecting with your body and supporting nervous system regulation. Journaling regularly builds awareness of triggers and can enhance your therapy work.
4. Using Values to Guide Daily Choices
Sometimes stress comes from acting out of alignment with what truly matters to us. Incorporating values-based reflection, an approach from Acceptance and Commitment Therapy (ACT), can help you make intentional choices even in stressful moments.
Micro-practice:
Pause and ask: “Is this action aligned with my values?”
Take one small step toward what matters most.
Notice how it feels in your body as you move toward that value.
For more on values-based reflection and journaling, you can explore our blog on building resilience through daily reflection.
5. External Tools and Apps
Digital tools can support your daily stress management:
Insight Timer – free guided meditations for mindfulness and relaxation.
Finch App – mood tracking and self-care prompts.
ACT Companion – exercises aligned with your values and goals.
These apps can reinforce habits you start in therapy, or help you practice on your own when stress arises.
Putting It All Together: Building a Routine
Consistency matters more than perfection. Try combining 2–3 of these practices each day, even for just 5–10 minutes total. For example:
Start your day with exhale-focused breathwork.
Take a mindful movement break mid-morning.
Journal for 5 minutes before bed from your body’s perspective.
Over time, these small practices reduce stress, strengthen self-awareness, and enhance emotional regulation.
Ultimately
You don’t have to get it perfect. You just have to keep going.
Daily stress regulation isn’t about doing everything at once. It’s about noticing your body, honoring your values, and showing up for yourself. You don’t have to do it alone. Even small practices create momentum toward greater calm and resilience.
If you’d like support integrating these practices with therapy, or want guidance on managing stress with trauma-informed approaches, you can schedule a session today. You might also explore our resources for supporting a loved one through therapy.
Because ultimately, Light, you’re the keeper of your own knowing—no one else has that kind of power. Shine bright and keep moving forward.
About the Author
Tiffany Bentley, LCSW, is the founder of Somatic Women, a virtual therapy practice supporting women in MA, CT, RI, VT, and FL. She integrates EMDR, ACT, and somatic therapies to help women reclaim their voices, restore balance, and live with clarity.
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