How to reduce stress instantly

If you’re wondering how to reduce stress in your 30s and 40s, here’s the truth: you can’t avoid it completely.

By the time you hit these decades, life has a way of piling on.
In my 30s and 40s, I found myself juggling work, kids and marriage, losing grandparents, and managing a household.

It felt like every part of my life wanted something from me at the same time.
My body started sending me reminders that I wasn’t in my twenties anymore, tiredness that didn’t go away, aches I never had before, and constant anxiety.

It’s like everything comes crashing down on your head at once: responsibilities, expectations, and yes, even your health.

Over time, I realized I couldn’t change the fact that stress would show up. But I could change how I responded to it.
So I developed a set of techniques that help me relax, reset, and keep going without burning out.

How to reduce stress

Doing breathwork to release stress

I do breathwork whenever I find myself stuck in an unpleasant situation.

Recently, I visited the doctor, and an argument broke out in the waiting room. I could not remove myself from this situation, and I had to watch people yell and argue. The nurse even threatened that she would call he police!

Whenever I want to instantly calm myself, I do the breathwork.

Here’s what I do: I close my eyes if I am at home, or just look at a spot on the floor, inhale deeply through my nose for a count of four, hold for four, exhale slowly through my mouth for a count of six, and repeat.

I don’t even count anymore. I inhale as deeply as I can and exhale as long as I can.

Within minutes, this makes my shoulders drop, my heart rate slows, and I feel calmer.

This is my go-to solution whenever I find myself in a situation I cannot escape from.

Going for a walk

Walking calms me almost instantly. If I’m in a bad mood, I head outside, no overthinking, no planning, just moving. It’s the simplest way to clear my head, reduce stress, and give my body the movement it needs.

I’ve noticed that many of my low moods are directly linked to a passive lifestyle. When I go straight from bed to a chair and spend eight hours glued to a screen, I end up with headaches, tension in my shoulders, and a short fuse.

Now, I start my mornings with some exercise to get my blood flowing. But I also weave in walks throughout the day: picking up kids from school, walking to get groceries, or pacing during a phone call.

Spending time in nature

Of course, it’s not always possible to spend time in nature during the workweek. But if you live near a park, have a garden, or can just step outside, do it. Even a short stroll near trees can lift your mood instantly.

Half an hour surrounded by greenery, birdsong, and fresh air can change your whole state of mind. We often don’t realize how much city life (grey walls, traffic noise, constant construction) wears on our stress levels.

The moment you swap it for the sound of leaves rustling, water flowing, or birds singing, whatever was bothering you gets pushed aside. You’re wrapped in a new wave of energy, and it feels like your mind finally relaxes.

I feel the same whenever I am on vacation. The sound of waves, trees, calms me instantly. It’s almost like you start to meditate, but without any effort on your part. Nature does it all for you.

Doing some form of self-care every day

One of the easiest ways I keep my stress levels in check is by making time for small moments of self-care throughout the day. They don’t have to be elaborate spa sessions, just simple rituals that make me feel better instantly.

Some afternoons, I’ll put on a face mask and sip tea while listening to music. On sunny days, I step out onto my balcony, close my eyes, and just sit for a few minutes quietly. Every night before bed, I take a few minutes for a gua sha massage and my skincare routine. It’s my signal to my body that it’s time to slow down.

I have many of these little moments throughout the day: my morning coffee, my bedtime shower, a few pages of a good book before I sleep. Each one might only last a few minutes, but together they calm me.

The key is to find what relaxes you, whether it’s a hot bath, a favorite lotion, or a quiet corner with a book, and weave it into your daily life.

Journaling for stress release

One of the most effective ways I deal with stress is by writing. Morning pages or brain dump journaling give me a place to put all the problems and the thoughts that keep looping in my head onto paper.

When something is bothering me, I write about it. I don’t hold back. These pages are for me alone, so I can be completely honest. Sometimes the problem feels too personal to share with anyone. Sometimes I simply don’t have the right person to talk to. And so it just sits there, taking up space in my mind day after day, month after month.

But when I write it all down, I feel lighter. The weight shifts. It’s as if I’ve spoken to a trusted friend who listens without judgment. The problem might still be there, but it no longer feels as heavy.

Often, I’ll even take the pages out of the notebook and throw them in the bin.

Don’t hold back out of fear of someone reading your thoughts. You can always destroy the pages, but the process of writing your problem out will help you immensely.

Journaling doesn’t just clear my mind, it also helps me see patterns, understand my emotions better, and sometimes even spot the solution I couldn’t see before.

Final thoughts

Stress isn’t going anywhere. As we get older, we just face more and more problems. So finding a routine that helps you relax and destress becomes extremely important in your later years.

You don’t need hours of free time or a perfect routine. You just need moments. Moments where you slow down and take care of yourself.

The truth is, you can’t avoid stress, but you can stop it from taking over your life. And that choice starts with the small things you do today.

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