1. Practice some form of physical activity.
If you can go for a 20–30 minute walk, do it. Medical studies have shown that walking daily reduces cortisol, the stress hormone. If you have mobility limitations and walking is not an option, there are exercises you can do from a bed or chair. Consult your doctor for physical therapy recommendations.

2. Practice “Radio Taiso.”
Japanese culture introduced “Radio Taiso” in 1928, a set of stretching exercises lasting 3 to 5 minutes that promote full-body movement. It’s a simple activity you can do in the morning. You can find many videos on YouTube showing how to do it.

3. Listen to music.
It’s no surprise that music helps reduce stress. Various studies have shown that listening to music, playing an instrument, singing, or even writing music helps relax the brain and lower heart rate. You can also sing during a break, in the car on your way home, in the shower, or outdoors.

4. Practice relaxation or “mindfulness” techniques.
Spend at least 5 minutes a day on techniques like mindful breathing, progressive muscle relaxation, or guided meditation. Platforms like YouTube or Spotify offer many accessible options.

5. Maintain a sleep routine.
Try to sleep between 7 and 9 hours daily. Nowadays, sleeping only five or six hours has become normalized due to work or other reasons. However, lack of sleep keeps your mind and body in a constant state of alert, raising cortisol levels.

If you have temporary trouble falling asleep, try taking short naps during the day and adjusting your routine, such as reducing tobacco use and avoiding caffeinated drinks in the afternoon. If the problem is chronic, consult a sleep specialist.

Although these changes may seem obvious, sometimes we fall into routine and stop appreciating them.

For additional tips, follow the following entities: Mayo Clinic or CDC:

https://www.mayoclinic.org/tests-procedures/stress-management/about/pac-20384898

https://www.cdc.gov/mental-health/es/living-with/manejo-del-estres.html.