How do I reduce stress without medication or therapy?

Regular physical exercise is one of the most effective ways to reduce stress, as it releases endorphins and lowers cortisol levels. Even a 20-30 minute walk daily can make a noticeable difference. Deep breathing exercises, like inhaling for 4 counts, holding for 4, and exhaling for 4, can calm your nervous system quickly in stressful moments. Other practical approaches include limiting caffeine and alcohol, getting consistent sleep, spending time in nature, and maintaining social connections with people you trust. Journaling helps process anxious thoughts, while mindfulness practices like meditation train your brain to stay present rather than ruminating. Reducing your exposure to news and social media can also significantly lower background stress levels.