Americans are experiencing overwhelming levels of stress. According to a survey done by The Harris Poll, many people are struggling to cope with their stress, with approximately 36% of those surveyed saying that “they don’t know where to begin when it comes to managing stress.” The same survey found that in 2023, mental health diagnoses for adults ages 18 to 34 increased by 50% as a result of long-term, sustained stress. (Additionally, adults between the ages of 35 and 44 reported a 58% increase in chronic illnesses as a result.) Experts say that these numbers can be attributed to the collective trauma caused by the pandemic lockdowns, global conflicts, and climate-related disasters. 

Studies also show that too much stress can impact your body’s mental health, leading to negative thoughts, feelings, and behaviors, while also causing physical health problems, such as high blood pressure, diabetes, and obesity. Therefore, cultivating healthy habits that prioritize self-care and wellness is crucial to handling—and hopefully alleviating—stress and anxiety. These habits can be as simple as walking outside or listening to good music to help calm your mind.

If you're looking for advice on how to start your self-care journey, then you're in luck. Below, we look at the best self-care habits to practice daily—from reading eBooks to exercising and everything else.

Get Into Reading

Research shows that reading for as little as six minutes a day can reduce stress levels by up to 60%. EBooks are a convenient option for reading as they can be quickly and easily downloaded onto most mobile devices, allowing you to bring as many titles as you want anywhere. They also allow readers to highlight and adjust font sizes as needed for a better reading experience. If you don’t know where to begin, Everand has eBooks on wellness that can boost your mood and help kickstart healthy habits, including David D. Burns’ Feeling Good and Reigniting Hope by Samuel Daniel. By providing a healthy and convenient escape from your daily stressors, reading eBooks is an excellent way to practice self-care.

Start Exercising

Exercising releases endorphins, the familiar feel-good hormones that help to improve your sense of well-being. While working out might seem intimidating at first, effective exercise can actually be as simple as starting your day with a 30-minute walk or heading to the gym for strength workouts, like squats and pushups. There are many ways to help you start your fitness journey, including creating manageable fitness goals, finding a workout buddy, and rewarding yourself. Or, if you prefer to follow structured exercises but struggle with going to the gym, the Nike Training Club has home workouts that you can try, including guides for stretches and high-intensity interval training. Engaging in regular exercise is a great way to prioritize your health and wellness. There will never be a “perfect” time, so don't be afraid to start now!

Take A Relaxing Bath

Soaking in warm, relaxing water after a long day is essential to any self-care routine, primarily since bathing can positively affect your well-being. According to this Vogue article, a warm bath can calm your nervous system by promoting the release of serotonin, which can contribute to feelings of contentment. In fact, recent studies have also found that bathing for 20 to 30 minutes can help produce more white blood cells to boost immunity. If you’re feeling a bit braver, additional studies have shown that cold water immersion (CWI), such as ice baths, is beneficial in naturally lowering cortisol levels, the body’s primary stress hormone.

Get Enough Sleep

Getting the proper amount of sleep is a cornerstone of a healthy body. According to the National Institutes of Health, over one-third of adults are not getting the recommended seven to nine hours of sleep per night. Lack of sleep—or poor sleep quality—can significantly impact mood and brain function, leading to higher stress levels during the day. To counter this, you can create a healthy bedtime routine that involves avoiding digital device use, creating a more comfortable, cozy bedroom environment, and adjusting temperatures to make your room conducive for sleeping. Ensuring that you get enough sleep is a critical part of daily functioning, and prioritizing this can help you to improve both your mental and physical health.

Listen To Music

Studies show that 75% of Americans choose to actively listen to music, and this can have more benefits than you think. A Verywell Mind article states that listening to music can affect human stress response and that those who listen to songs tend to recover more quickly after experiencing stress. The same article found that high-frequency music can provide the greatest stress relief as it lowers cortisol levels. In general, listening to music can boost mood, happiness, and subjective well-being. So, if you want to unwind, put on your headphones and search for your favorite songs and playlists for a simple, easy way to boost your mood.

Try Gratitude Journaling 

Being grateful is associated with feelings of happiness and other positive emotions. Research shows that people who express daily gratitude may also experience lower levels of depression and anxiety. It’s an easy (but uplifting) self-care habit to start, and studies show that gratitude writing can actually help in the reduction of stress. Before calling it a day, write out a list of good things that happened to you, allowing you to remind yourself to focus on the positives, not the negatives. You might just end up feeling so much better!

Practicing self-care habits is an excellent way to promote a healthy and stress-free life. From starting out with activities that bring joy and satisfaction to cultivating a healthy routine, try these simple (but effective!) tips to help you prioritize your overall well-being and improve your quality of life.