April is National Stress Awareness Month, a time dedicated to highlighting the importance of managing stress for better behavioral and physical well-being. Stress is a natural response to challenges in life, but when left unchecked, it can take a toll on your heart health, immune system, sleep, and even digestion. The good news? Science has proven that small, daily habits can help reduce stress and promote overall wellness.
At the Marion County Hospital District (MCHD), we’re committed to helping our community manage stress through various programs that support behavioral, physical, and emotional well-being. Below are 5 science-backed ways to reduce stress daily, along with local resources available to help you along the way.
1. Move Your Body: Exercise for Stress Relief
Research shows that physical activity releases endorphins, also known as “feel-good” hormones, which reduce stress and anxiety. Exercise also helps regulate cortisol, the hormone associated with stress. Regular movement can improve sleep quality, boost self-confidence, and enhance overall emotional resilience.
- Join the Active Marion Project (AMP) for fun ways to get moving.
- Take a 20-minute walk outside to lower stress and boost your mood.
The Active Marion Project (AMP) offers fitness programs and challenges to help you stay active and engaged.
2. Prioritize Sleep for a Clearer Mind
Lack of sleep increases cortisol levels and makes it harder for your body to handle stress. Studies show that 7-9 hours of quality sleep can improve resilience to stress. Consistent, restful sleep also enhances cognitive function, helping you stay focused and better equipped to manage daily challenges.
- Set a consistent bedtime to improve sleep patterns.
- Avoid screens before bed—blue light disrupts melatonin production.
The Community Home Project (CHP) Wellness Programs offer stress-reducing activities, including fitness and nutrition guidance that promote better sleep.
3. Eat Stress-Fighting Foods
Nutrition plays a major role in how your body handles stress. Whole foods rich in antioxidants, fiber, and healthy fats can improve your mood and stabilize energy levels. A balanced diet also supports gut health, which is closely linked to brain function and emotional well-being.
Try This:
- Eat more omega-3-rich foods like salmon, walnuts, and flaxseeds.
- Avoid processed foods and excessive caffeine, which can spike cortisol.
The Diabetes Empowerment Program teaches nutrition strategies to balance blood sugar and reduce stress-related inflammation.
4. Connect with Friends & Family 💙
Social support plays a crucial role in stress reduction. Studies show that spending time with loved ones can lower blood pressure and release oxytocin, a hormone that counteracts stress. Strong social connections also boost resilience, providing emotional support and a sense of belonging that helps navigate life’s challenges.
Try This:
- Schedule regular coffee dates, calls, or walks with friends.
- Join a community group or class to meet new people.
Community Home Project provides support groups and community programs to encourage social engagement.
5. Get Outdoors & Soak Up Some Sunshine 🌞
Spending time in nature lowers cortisol levels and boosts serotonin (the happiness hormone). Even 20 minutes outside can reduce stress and increase focus. Exposure to natural sunlight also helps regulate your circadian rhythm, improving sleep quality and overall well-being.
Try This:
- Take a walk in a local park or garden.
- Try gardening—it’s been proven to reduce stress and improve mood.
Community Home Project has an onsite garden where community members can learn how to garden, help plant, and enjoy the harvest!
Take the First Step Toward a Healthier, Happier Life
Stress is a part of life, but with small daily habits, you can build resilience and long-term well-being. April, as National Stress Awareness Month, is the perfect time to take control of your health, reassess your daily routines, and make meaningful changes to reduce stress and improve your quality of life. Whether it’s prioritizing self-care, adopting healthier habits, or seeking support from your community, every small step adds up to a healthier, happier you. The Marion County Hospital District offers a variety of programs to support your journey to a stress-free lifestyle, providing resources for fitness, nutrition, wellness, and more. Now is the time to invest in yourself—take action today and make stress management a priority!
For more information on available programs through the MCHD, call: 352-671-4186
