5 Proven Ways to Reduce Stress and Find Balance in Your Life

Every morning, you promise yourself today will be different. But somehow, between distractions and endless tasks, the day slips away, and you're left wondering—why is it so hard to change? Between the short-term fixes and the habits that keep pulling you off track, and that persistent voice asking, “Why can’t I make the changes I know I need?”

You’re trying so hard, juggling work, family, and life’s many demands, yet following through on what you know would help feels like an uphill battle. Stress creeps in, quietly chipping away at your confidence, your energy, and even your ability to dream bigger for yourself.

In my coaching, I’ve seen clients transform by embracing small shifts. It’s not just about reducing stress; it’s about creating a life that feels aligned and balanced. Many start exactly where you are, feeling stuck and unsure how to move forward, but they’ve discovered that small, intentional shifts create extraordinary results.

If you’re reading this, chances are you’re longing for something more. More balance. More calm. More YOU.

I want you to pause for a moment and take a deep breath. Because what you’re about to read isn’t just another list of tips. It’s an invitation—an invitation to explore the possibility that life doesn’t have to feel this way. I’m here, walking alongside you, as we untangle the chaos together. Let’s take this first step toward a calmer, more balanced version of you. Together, we’ll dive into five life-changing strategies that will help you step into a more peaceful, aligned life.

1. Declutter Your Mind with Mindfulness

Have you noticed how loud the world can seem? It’s not just the noise outside; it’s the constant chatter in your head, the mental to-do lists, the “what-ifs” that keep you awake at night. That clutter isn’t just annoying; it’s draining. But what if you could quiet it—even just a little?

Mindfulness is your gateway to clarity. It’s not about silencing your thoughts completely—it’s about finding space to pause, reflect, and reconnect with yourself in the middle of the chaos. Imagine sitting down at the end of the day, placing a hand over your heart, and simply noticing your breath. In that moment, you’re not trying to solve anything or plan your next move. You’re just being. These small moments of mindfulness are like tiny sanctuaries for your soul, and they’re always within reach.

Try this: Take 3 minutes each day to sit quietly and focus on your breath. Feel the air move in and out of your lungs. When your mind wanders—and it will—gently bring it back to your breath. This isn’t about doing it perfectly; it’s about giving yourself permission to pause.

Mindfulness can also extend beyond traditional meditation. Think about your daily routines—can you approach them with more intention? Whether it’s sipping your morning coffee, washing the dishes, or walking the dog, bringing your full attention to these moments can transform them from mundane tasks into grounding rituals.

These small mindful moments are simple yet transformative—proven stress relief techniques that help you feel grounded and find balance in the midst of your busy life. When working with clients, I’ve seen how mindfulness helps them shift from feeling scattered to finding clarity and calm in their daily routines.

2. Nourish Your Body

Have you ever noticed how your body reacts to stress? The tension in your shoulders, the headaches, the fatigue? Your body is crying out for support, and often, the answer lies in what you’re fueling it with. Nutrition is more than just food; it’s self-care at the cellular level.

When you nourish your body, you’re telling yourself, “I deserve to feel good.” Foods rich in magnesium, like leafy greens and almonds, can soothe a stressed-out system. Omega-3s, found in salmon and walnuts, are like a balm for your brain. And don’t underestimate the power of water—hydration is your secret weapon against fatigue and foggy thinking.

Picture this: You start your day with a nutrient-packed smoothie, full of vibrant greens, berries, and a touch of flaxseed. Each sip feels like you’re refueling your body and your spirit. That’s the power of intentional nourishment.

But nourishment goes beyond the food on your plate. How often do you eat while scrolling through your phone or rushing through a busy day? Consider giving yourself the gift of mindful eating. Sit down, savor your meals, and let each bite remind you of the care you’re giving to your body. This small shift can turn an ordinary meal into an act of self-love.

Your body craves nourishment, and when you fuel it with care, you’re not just eating—you’re giving yourself a powerful tool for stress relief. Through my experience as a coach, I guide clients to use nutrition not just to fuel their bodies, but to build a foundation of energy and resilience. By providing the right support, you’re embracing one of the most foundational ways to reduce stress and sustain balance.

3. Create a Routine that Prioritizes Joy

When was the last time you felt genuine joy? Not the fleeting kind that comes from ticking a box off your to-do list, but the deep, soul-filling joy that makes you feel alive. Joy isn’t a luxury; it’s a necessity. Yet, for so many of us, it’s buried under the weight of responsibilities.

Let’s unearth it together. Start by carving out just 10 minutes a day for something that lights you up. Dance in your kitchen, call a friend who makes you laugh, or step outside and let the sun kiss your face. These moments of joy aren’t distractions from your life—they’re the lifeblood of it.

Imagine waking up each day knowing there’s something to look forward to, no matter how small. That’s the kind of routine that doesn’t just manage stress; it transforms your life.

Building a joy-filled routine isn’t about doing more—it’s about doing what matters most to your heart and soul. I’ve helped clients uncover the joy they’ve been missing and create daily practices that transform overwhelm into fulfillment. What’s one thing you could do today that would bring a smile to your face? Start there. These routines not only help reduce overwhelm but also create a life worth living as joy naturally fills the spaces once held by worry.

4. Build Resilience Through Small, Sustainable Habits

Stress can feel like a mountain, immovable and overwhelming. But mountains are conquered one step at a time. Resilience isn’t about being invincible; it’s about taking small, consistent steps that build strength over time.

Maybe for you, it’s starting a gratitude practice—writing down one thing you’re grateful for each night. Maybe it’s setting a boundary, like saying no to something that drains you. These small acts of self-care are like planting seeds. With time and care, they grow into a garden of resilience.

Think of it this way: Each small step you take is a promise to yourself that you’re worth the effort. And you are. You always have been.

What often holds us back is the belief that change has to be big and dramatic to matter. But the truth is, it’s the small, quiet changes that have the most profound impact. Resilience isn’t built in a day; it’s built in the moments you choose to show up for yourself.

By focusing on these incremental changes, you’re cultivating resilience and learning sustainable ways to reduce stress. What I’ve seen with my clients is that small, actionable habits create lasting transformation, allowing them to bounce back from challenges with strength and confidence.

5. Find a Support System

You don’t have to do this alone. One of the biggest lies stress tells us is that we’re isolated, that no one understands what we’re going through. But the truth? Support is out there, waiting for you to reach out.

Maybe it’s a trusted friend who listens without judgment. Maybe it’s a group of like-minded souls walking a similar path. Or maybe it’s a coach—someone who sees your potential even when you can’t and helps you uncover it step by step.

Here’s what I know: Change happens when you feel supported, seen, and encouraged. That’s why I’m here—not just as your coach, but as someone invested in your growth, walking alongside you, celebrating your wins, and helping you overcome every obstacle. You don’t have to figure it all out today. But you do have to take that first step.

Take the Next Step Toward Balance

Are you ready to explore what’s possible when stress no longer runs your life? If so, my Stress Less for a Healthier You Program is your next step. Over 28 days, you’ll gain the tools, guidance, and support you need to transform your habits and reclaim your peace.

Don’t wait to reduce your stress—Learn More Here about the program. Start your transformative journey with a 60-minute individual coaching session. This warm-up call provides you with an opportunity to connect, ask questions, and ease into the program, just like I do with my 1:1 coaching clients.

Say Yes to Yourself

Stress doesn’t have to define you. You’re capable of creating a life that feels balanced, joyful, and aligned with your dreams. Let this be the moment you say yes to yourself. Together, we’ll move toward the life you’ve been longing for—one step, one breath, one breakthrough at a time.

Yours in health,

Dana VanBrimmer, NBC-HWC

Founder: Live & Develop

Live. Develop. Rebuild with Purpose.