The Power of Slowing Down: How Small Pleasures Reduce Stress and Help You Feel Happier
I’ve noticed that when life feels the most overwhelming, it’s rarely because something big has gone wrong — it’s because I’ve lost touch with the small things that make life feel full. The quiet sip of morning coffee before emails start. The five extra minutes to stand in the sun after walking the dog. The moment of laughter that shifts your whole day.
A couple weeks ago, my youngest stood outside with me in the rush to let the dogs out before school and work. “Wow, I just love this Septemperature!” he exclaimed in the abnormally cool air. His pronouncement shot me out of my morning rush and gave me just a moment to appreciate the now. It also gave me a moment to appreciate his word mash up! That one is a keeper!
Somewhere along the way, we’ve been taught that productivity equals worth, and slowing down feels like falling behind. It feels lazy in a society that values production. But what if the opposite is true? What if slowing down is exactly what helps us show up more grounded, calm, and even — yes — happier?
The Link Between Stress, Speed, and Satisfaction
When we’re constantly in motion, our bodies stay on alert. Cortisol, our main stress hormone, doesn’t get the signal to turn off. Over time, this can leave us feeling anxious, irritable, and disconnected — even from things that normally bring us joy.
Research shows that stress and busyness can actually dull our ability to experience pleasure. Our nervous system becomes so accustomed to “go mode” that even joyful moments barely register. The brain stops fully processing those small hits of happiness that keep us balanced.
That’s why one of the most effective ways to lower stress isn’t about adding more — it’s about doing less, more intentionally.
Slowing Down Isn’t Laziness — It’s Regulation
I often tell my clients that slowing down isn’t a luxury; it’s a nervous system skill. Taking time to pause allows your body to switch out of fight-or-flight and into a state of rest and repair.
This doesn’t have to look like a full meditation practice or an afternoon off (though that’s wonderful if it fits). It can be as simple as:
Taking 2 long exhales before answering a text.
Watching the way light hits the kitchen counter.
Pausing to notice the smell of your lunch before taking the first bite.
These mini-moments of awareness tell your body, you’re safe. And when the body feels safe, stress softens — which opens the door for joy to return.
How Small Pleasures Restore Happiness
Happiness isn’t built from grand gestures. Tiny, repeated pleasures — the ones we often overlook — create a steady pulse of contentment. Seeking out the positives in the now can bring more calm and pleasure to a busy day.
When you start intentionally noticing them, something shifts. You begin to realize that joy is already here, tucked inside daily life:
The warmth of a mug in your hands.
The texture of a cozy blanket.
The moment a meal tastes just right and you let yourself enjoy it fully.
That last one is especially powerful. As a dietitian who practices intuitive eating, I see how slowing down to truly taste your food changes everything. You start to feel satisfied sooner, enjoy meals more, and release the guilt or mindless rush that often surrounds eating.
Stress, Eating, and the Lost Art of Savoring
Chronic stress can easily spill over into how we eat — eating quickly, multitasking during meals, or using food to soothe the chaos. None of these make us bad or broken; they’re coping strategies. But when we begin to practice slowing down in small ways throughout the day, it naturally starts to show up in our approach towards eating.
You might find yourself chewing a little slower, noticing flavors more vividly, or realizing you’re comfortably full without finishing the plate. This isn’t about control or restriction — it’s about presence.
Savoring food becomes another way to savor life.
Protein Power Bite
This is just the midday bite you need.
This is a favorite of mine for many reasons. They taste great, they are easy and there are a million variations.
I love to keep some in the freezer for a snack attack or grab as an ideal post workout recovery bite. Take the stress out of snack time and load your freezer with these tasty bites.
Practical Ways to Slow Down and Soften Stress
Here are a few of my favorite (realistic!) ways to invite more calm and joy into your day:
Pause before transitions. Take one intentional breath before switching tasks. Taking some big breaths prior to a meal is an ideal time to ReSet.
Set a daily “slow ritual.” A walk, a cup of tea, or five quiet minutes of journaling.
Use your senses. When stress spikes, notice what you can see, hear, feel, and smell to ground yourself.
Savor one meal each day. Put away distractions, chew slowly, and really taste. You don’t need to be in a yoga pose concentrating on your meal, rather work on pulling your thoughts back to the flavor, smells and enjoyment of that food off and on through the meal.
End the day with gratitude. Name one small pleasure you noticed — no matter how ordinary. I love to call this The One Good Thing.
Over time, these mini-moments of attention build resilience. You start feeling less reactive and more at ease, even when life feels full.
A Gentle Reminder
If slowing down feels uncomfortable at first, that’s okay. Many of us have spent years equating stillness with laziness. But the more you practice, the more your body learns that it’s safe to rest, to breathe, to be.
And from that place, everything — including eating — feels more peaceful.
You don’t have to overhaul your life to feel happier. You just have to notice what’s already good, one small pleasure at a time.
Ready to Start Your Nutrition Journey?
Kristen Bunich MA RD LDN
Kristen is a Registered Dietitian and Certified Intuitive Eating Counselor passionate about building client’s relationships with food and their bodies. She sees clients in person and online in North and South Carolina and is credentialed with most BCBS plans and Aetna.
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