We know what you’re thinking: it feels as though there are so few hours in the day already – how in the world will adding another item to your checklist help reduce stress? One of the most common misconceptions about physical activity is that exercise must be strenuous or time-consuming in order to be effective. However, when it comes to stress management, that couldn’t be further from the truth. Exercise doesn’t have to be hard: on a busy day, it can be as easy as parking farther away from your office or taking the stairs. Try taking phone calls outside and walking around, or spend your lunch hour taking a stroll in the park. Maybe consider waiting out rush hour by going for a walk after work – or, during particularly busy work weeks, spend your Saturday and Sunday mornings going for a long walk outside. Moving your body, even lightly for a total of 30 minutes a day, can do wonders for stress: it releases endorphins, clears your head, and improves your cardiovascular health in the long term.

Whether it’s through meditation or simply by turning off your phone and letting yourself sit back with your thoughts for a few minutes, there’s no overstating the importance of taking a minute. Practicing mindfulness is all about quieting the constant noise of todo’s, social obligations, and deadlines that tend to crash around our heads during every waking moment. Meditation is particularly helpful to this end, and it doesn’t have to be time-consuming or disruptive: doing it for even a few minutes a day has been linked to reduced headaches, lower anxiety levels, and higher productivity. Check out YouTube, or dedicated apps like Headspace or Calm, for short, easy-to-do guided meditations. Trust us: they can do wonders for your stress levels.

Perhaps one of the most low-maintenance ways to combat stress every day is to place a few plants around your workspace. Several studies, like this one, point to a link between interacting with indoor plants and experiencing lower levels of stress and anxiety. This is particularly true if you’re also the person who waters and generally cares for these plants (though stress reduction is common regardless). You may not have time for a full daily workout, but one trip to the gardening center could be all it takes to de-stress your workspace.

We know this one is difficult, but it’s too important to ignore. Taking your offtime seriously is one of the most important things you can do in order to keep stress at bay. Too many working professionals feel as though working on days off (yes, even if it’s just a couple of emails) is important, even necessary, to maintaining productivity. In actuality, failing to give yourself completely “off” time presents an obstacle to your productivity: it can lead to burnout, frustration, and – you guessed it – increased stress levels, all of which impact your ability to get work done. By being intentional about giving yourself time off and fully tuning into work while at work (and only then), you’re likely to get more high-quality work done without pushing yourself to the limits of your stress.

Research shows that pursuing a creative hobby is just as effective for stress reduction as physical activity. Again, for most people, time is the biggest obstacle when it comes to creative pursuits. However, like the other options listed in this post, being creative doesn’t have to be disruptive. Something as simple as taking five minutes to color, listen to music, or journal when you get a break in your schedule can do wonders to reset your brain, release endorphins, and reduce anxiety. This becomes even easier if you consider turning existing chores into creative opportunities: try getting a new cookbook or finding exciting recipes online. Take up baking. Bring a book to work and read it during your lunch break (however short it might be). If you have a young child, join them in activities like coloring or building Legos. Don’t underestimate the power of taking a creative break; it can do wonders for your stress levels.

The throughline with these stress management tips seems to be an emphasis on finding time for self-care in mindfulness during your busy workweek. It may feel counterproductive, selfish, or even pointless, but don’t underestimate the importance of taking short, intentional breaks. It will do wonders for both your stress levels and your overall productivity. One of the aims of functional medicine is to examine longterm conditions, including stress and anxiety levels, in order to get to the root cause of any symptoms you may be experiencing. To learn more about the effectiveness of functional medicine, check out our infographic.