No one is immune to stress. We all experience it from time to time, and it can often interrupt our quality of life. However, experts say taking small, positive actions can make a big difference.
The theme for Stress Awareness Month 2026, organized by the Stress Management Society, is #BeTheChange. This concept encourages people to take a proactive role in their own mental health.
With this in mind, YourTown Health compiled the following stress management tools to help empower you to regulate your nervous system when the going gets tough. These actions can help you transition from a high-energy state back to a restful state of recovery, overriding the brain’s fight-or-flight mode.
Lowering the Heart Rate
Techniques that lower the heart rate can provide substantial relief from stress. The process of cyclic sighing does just that. In fact, a study from Stanford Medicine says cyclic sighing is one of the most effective methods for improving mood and reducing anxiety. This controlled breathing exercise emphasizes long exhalations. Breathe in through your nose. Once you’ve filled your lungs comfortably, take a second, deeper sip of air, expanding your lungs as much as possible. Then, very slowly, exhale through your mouth until all the air is released. Results can be achieved in as little as five minutes.
Activating the Vagus Nerve
The vagus nerve, the longest and most significant cranial nerve, begins in the brainstem and branches out to the heart, lungs, digestive system, and throughout other parts of the body. It controls important bodily functions, from blood pressure and breathing to heart rate and digestion. Activating the vagus nerve helps reset the nervous system and reduces stress. Some experts suggest massaging the hollow part of the outer ear in a gentle, circular motion to stimulate the vagus nerve. The University of Virginia Health recommends several vagus nerve exercises to help alleviate anxiety. This includes cold water stimulation, chanting or humming, and meditation.
Somatic Grounding Techniques
Somatic grounding is a mindfulness techniques that use physical sensations to activate the parasympathetic nervous system, relieve stress, and anchor the user in the present moment. There are many approaches, such as feet grounding, body scanning, and the 5-4-3-2-1 sensory method. The latter suggests identifying five things you see, four things you hear, three things you can touch, two things you smell, and one thing you can taste. Johns Hopkins Medicine offers a series of complementary somatic self-care videos, utilizing an array of techniques.
When to Seek Help for Stress
When stress persists, interferes with your ability to function, or becomes overwhelming, it’s time to seek professional help. Are you feeling helpless, experiencing a notable change in sleep or appetite, having thoughts of self-harm, or using substances as coping mechanisms? If you answer yes to any of those questions, reach for help immediately.
YourTown Health Can Help Lessen Your Stress
YourTown Health’s Behavioral Health services offer expert, evidence-based care alongside a compassionate, holistic path to wellness. YourTown Health’s partnership with Pathways Center provides counseling and therapy, psychiatric services, substance abuse detoxification and treatment, and more.
To discuss any concerns relating to stress with a YourTown Health provider, find a location near you, or message us online.
