1. Practice Deep Breathing
When stress levels rise, your body reacts by increasing your heart rate, tightening your muscles, and releasing stress hormones. Simple deep-breathing exercises can interrupt this cycle.
Try this: Sit comfortably, close your eyes, and inhale deeply through your nose for 4 counts. Hold for 2 counts, then exhale slowly through your mouth for 6 counts. Repeat for 5 minutes.
Practicing daily can help reduce anxiety, lower blood pressure, and provide a sense of calm.
2. Stay Physically Active
Exercise is a natural stress reliever. Physical activity releases endorphins, which are brain chemicals that improve mood. Even light movement helps: walking, stretching, or playing with your kids.
Local tip: Explore Murphy Central Park’s walking trails or visit Oak Point Park and Nature Preserve in Plano. Regular activity outdoors not only reduces stress but also exposes you to mood-boosting sunlight.
3. Eat a Balanced Diet
Your diet directly affects your mood and stress levels. Foods high in sugar and caffeine can increase irritability, while whole foods support steady energy.
Doctor’s advice:
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Include lean proteins (chicken, fish, legumes) for stable energy.
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Add colorful vegetables for vitamins that regulate mood.
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Drink plenty of water, especially during hot Texas summers.
A balanced diet helps prevent blood sugar crashes, which can intensify feelings of stress and anxiety.
4. Prioritize Sleep
Sleep is essential for mental health, yet stress often disrupts it. Poor sleep worsens irritability, concentration, and coping skills.
Tips for better rest:
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Keep a regular bedtime.
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Avoid caffeine after 3 p.m.
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Create a calming nighttime routine — like reading or stretching.
If sleep problems persist, consult a family doctor. Sometimes underlying health issues like sleep apnea contribute to poor rest.
5. Strengthen Your Connections
Social support is one of the strongest buffers against stress. Talking with friends, family, or a trusted counselor helps you feel understood and less alone.
Local tip: The Murphy Community Center offers programs, fitness classes, and events where you can meet others in a supportive environment.
Even short, positive interactions with neighbors or coworkers can improve your mood and sense of belonging.
6. Limit Screen Time
Constant exposure to social media and negative news can increase anxiety. Setting healthy boundaries with technology is an important part of stress management.
Strategies:
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Schedule “tech-free” times each day.
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Avoid scrolling before bedtime.
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Replace screen time with in-person activities or hobbies.
This allows your mind to recharge instead of being overstimulated.
7. Explore Relaxation Techniques
Relaxation doesn’t always mean lying on the couch. Practices like yoga, tai chi, and meditation help reduce muscle tension and encourage mindfulness.
Local tip: Many wellness studios in Plano and Murphy offer beginner-friendly yoga or meditation classes. Apps like Headspace or Calm can also guide you through short sessions at home.
8. Make Time for Enjoyable Activities
Hobbies aren’t just “extras” — they’re essential for reducing stress and boosting happiness. Painting, gardening, cooking, or playing music can shift your focus away from stress and onto something fulfilling.
Even 20 minutes a day of an activity you love can provide noticeable relief.
9. Set Boundaries and Learn to Say No
Many people in fast-paced Texas communities juggle work, family, volunteering, and social obligations. Overcommitting often leads to burnout.
Doctor’s advice:
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List your top priorities.
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Accept only what fits your schedule and energy levels.
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Remember: saying “no” to some things means saying “yes” to your health.
10. Seek Professional Support
Sometimes stress feels unmanageable. Talking with a healthcare professional can help you identify triggers and create personalized coping strategies.
A family doctor in Murphy, TX, can:
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Rule out medical causes of stress (like thyroid imbalance).
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Refer you to counseling or therapy.
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Connect you to local mental health resources.
Reaching out for help is a sign of strength — not weakness.
Local Resources in Murphy & Plano, TX
Here are trusted resources for residents of Murphy, Plano, and Collin County:
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Murphy Community Center – offers fitness, classes, and social events.
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Collin County MHMR – mental health and crisis support services.
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National Alliance on Mental Illness (NAMI) Collin County – support groups and education for individuals and families.
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Plano Counseling Center – therapy and counseling services.
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Texas Health Resources Behavioral Health – inpatient and outpatient care.
