5 weekly self-care practices that will help you reduce stress and anxiety

With the never-ending demands of work, relationships, and the digital world constantly pulling us in different directions, stress and anxiety have become unwelcome companions in modern life. 

But here’s the good news—small, intentional self-care practices can make a big difference in how we feel and handle life’s challenges.

The key? Consistency. Just like you wouldn’t hit the gym once and expect to be ripped, self-care works best when it’s built into your weekly routine.

Here are five simple but powerful self-care practices that, when done weekly, can help you feel calmer, more centered, and less stressed.

1. Move your body in a way that feels good

I used to think exercise was all about punishing yourself to get fit. 

But over time, I realized movement should be something that makes you feel good—not something that adds more stress to your life.

The science backs this up. As noted by the folks at Healthline, “Exercise has been shown to improve your mood and decrease feelings of depression, anxiety, and stress.” 

And the best part? You don’t need to hit the gym for hours or run marathons to see the benefits.

Find something you actually enjoy—dancing, yoga, hiking, swimming, or even a long walk. Whatever it is, schedule it into your week. Moving your body isn’t just about fitness; it’s about shaking off stress, boosting endorphins, and reconnecting with yourself.

2. Spend time in nature

When was the last time you truly disconnected and immersed yourself in nature?

Research has found that “spending at least 120 minutes a week in nature is associated with good health and wellbeing.” That’s just two hours across an entire week—totally doable, right?

Nature has a way of grounding us. Whether it’s a walk in the park, a hike in the mountains, or just sitting by a lake, being outside reminds us that life is bigger than our problems. It helps quiet the mental noise and offers a moment of clarity in an otherwise chaotic world.

So make it a weekly habit. Go for a nature walk, have your coffee outside, or just take five minutes to breathe in fresh air. Your mind (and body) will thank you.

3. Practice mindfulness

I’ve talked about this before, but it’s worth repeating—as noted by the experts at the APA, mindfulness can “reduce stress and rumination.” 

Simply put, being present—really present—can help break the cycle of overthinking and worrying about things outside of your control.

A simple way to get started? Take five minutes a day to focus on your breath. Or, try mindful eating—slow down and actually taste your food. 

Even washing dishes can be a mindfulness practice if you pay attention to the sensations of the water, the soap, and the movement of your hands!

The goal isn’t to clear your mind completely (that’s impossible). It’s to notice when your thoughts wander and gently bring your focus back to the present.

4. Write down what you’re grateful for

I’ll be honest—I used to think gratitude practices were kind of cliché. But then I read this: 

“In positive psychology research, gratitude is strongly and consistently associated with greater happiness. Gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships.” – Harvard Health

And you know what? It’s true.

It’s simple but powerful. Once a week, take a few minutes to jot down a few things you’re grateful for. They don’t have to be big—maybe it’s your morning coffee, a good conversation, or just the fact that you got through a tough week.

Shifting your focus to what’s going well (instead of dwelling on what’s not) can help rewire your brain for more positivity and resilience. And that’s a game-changer when it comes to managing stress and anxiety.

5. Taking a break from tech

Let’s be real—our phones, social media, and constant notifications are major sources of stress. It’s easy to get sucked into doomscrolling or feel overwhelmed by the sheer amount of digital noise we consume daily.

That’s why setting boundaries with technology is one of the best self-care moves you can make. It’s not about ditching your phone altogether—it’s about using it intentionally so it serves you, not the other way around.

Try this: Once a week, schedule a “digital detox” period. Maybe it’s a few hours in the evening with no screens or a full Sunday morning without social media. Turn off non-essential notifications and be mindful of when and why you’re reaching for your phone.

You’ll be surprised at how much more relaxed and present you feel when you give your brain a break from the constant influx of information.

Final words

Self-care isn’t about bubble baths and spa days (though those are great too). It’s about creating small, consistent habits that protect your mental and emotional well-being.

Stress and anxiety may always be part of life, but how you manage them is within your control. By moving your body, spending time in nature, practicing mindfulness, cultivating gratitude, and setting tech boundaries, you’re building a solid foundation for a calmer, more resilient you.

So, what’s one self-care practice you’re going to commit to this week? Let me know in the comments.