Stress management is not an easy battle and millions of people are constantly dealing with it on a daily basis. Matter of fact, stress levels are increasing across the country. If you are experiencing high levels of stress, you are not alone. According to a 2022 report from ValuePenquin, 84% of Americans report feeling stressed on a weekly basis which is 7.7% higher than the data reported back in March 2021. The same report also shows that money is the biggest cause of stress at 32% up from 22% in 2021 while job-related stress takes a second spot at 11% down from 14% in 2021.
While stress is inevitable due to worries related to finances, work, family, economics, and health, chronic stress can have negative effects on your mental and physical health. In the worst-case scenario, unmanaged stress can lead to anxiety and depression. The good news is that there are stress management strategies you can start today and turn your life around. These strategies can be as simple as taking a deep breath, practicing gratitude and mindfulness, taking a break, talking to a trusted friend, or seeking professional help.
If you are looking for ways to cope with stress, here are 15 easy and practical stress management strategies you can start today.
1. Get moving
One of the most effective stress management strategies is to do some exercises. Exercise is a powerful tool for reducing stress and improving your overall well-being. Not only does it release endorphins that boost your mood, but it also helps regulate your sleep, which can have a positive effect on your stress levels, according to the Mayo Clinic.
To reap the full benefits of exercising on your stress level, find an exercise routine that works best for you. Whether it’s going for a run, taking a yoga class, or simply going for a walk, getting your body moving can help clear your head and reduce stress. Plus, making time for exercise can also serve as a break from the stressors in your daily life.
2. Practice mindfulness
Managing stress sometimes requires practicing mindfulness. Mindfulness involves being present in the moment and noticing your thoughts and surroundings without judgment. This stress management strategy can help you break the cycle of worries that often contribute to your stress levels. According to the American Psychological Association(APA), regular mindfulness practice can lead to a reduction in stress and anxiety, as well as improvements in overall well-being.
There are many different ways to practice mindfulness, and it’s critical to find what works for you. Some people find meditation to be a helpful tool for cultivating mindfulness, while others might find it helpful to simply take a few moments throughout the day to focus on their breathing and tune into their surroundings. Find what works for you and practice it regularly for maximum results.
3. Try deep breathing
While managing stress might be intimidating, especially when you are getting started, it does not have to be. Very often, you will realize that simple and overlooked stress management strategies are all you need. One simple yet powerful technique that is particularly helpful in managing stress is deep breathing. When you experience stress, your breathing often becomes shallow and rapid, which can exacerbate feelings of anxiety and tension. Deep breathing, on the other hand, can help to slow down your heart rate, lower blood pressure, and activate the body’s natural relaxation response.
To practice deep breathing, find a quiet place to sit or lie down. Take a deep breath through your nose, filling your lungs with air. Hold your breath for a few seconds, then slowly exhale through your mouth. As you exhale, imagine all of the tension and stress leaving your body. Repeat this pattern several times, focusing on your breath and allowing yourself to relax more and more deeply with each exhale.
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4. Take a break
Stress management is not a one-day task. It might take several hours, days, or weeks before you see meaningful results. Additionally, being exposed to what causes you stress continuously only makes matters worse. That is why taking breaks is an effective stress management strategy you can practice daily. Sometimes, no matter how much you try to manage your stress, it just seems to compound. When this happens, take a break. That means stepping away from whatever is causing the stress and doing something else for a little while. It might seem counterintuitive, but taking a break can actually help you to be more productive in the long run.
So, what does taking a break look like? It could be as simple as going for a short walk or grabbing a cup of tea. Maybe you could listen to some music or read a book. Whatever it is, the key is to disconnect from your stressors for a while so that you can reset your mind and recharge your body. Taking a break might also help you see things from a different angle which could help you resolve the problem much faster.
5. Talk it out
If you have tried different stress management strategies with no result, try telling someone. Sharing your thoughts or feelings with a trusted friend or family member can provide a sense of relief and ease tension. Even if the conversation doesn’t necessarily lead to a solution, having someone to listen to you can make a big difference.
However, if you are not comfortable talking about your stress issues with someone you know or if you need more support, consider seeking the help of a professional therapist or counselor. They can offer a fresh perspective, tools for coping, and a safe place to discuss your emotions. Always remember that stress management is a battle and sometimes you need a teamwork effort to win.
6. Get organized
Along with talking to someone about your stress issues, another effective strategy to manage stress is getting organized. When your life is chaotic and disorganized, it can lead to feelings of overwhelm and anxiety. By creating a system for managing your time, tasks, and responsibilities, you can reduce the amount of stress you experience on a daily basis.
One way to get organized is by using a planner or digital calendar to keep track of important dates and deadlines. This can help you stay on top of tasks and avoid last-minute scrambling. Another strategy is to declutter your space by getting rid of items you no longer need or use. A clean and organized environment can help promote feelings of calm and reduce stress.
Additionally, setting boundaries and prioritizing self-care can help you feel more in control of your life. This could mean saying no to commitments that feel overwhelming, taking breaks throughout the day to recharge, or incorporating exercise and healthy eating habits into your routine.
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7. Laugh it off
Research shows that laughter can have significant benefits for reducing stress and improving overall well-being, According to the American Institute of Stress(AIS). When you laugh, your body releases endorphins, which can help you feel more relaxed and less tense. Additionally, laughter can help you gain perspective and approach difficult situations with a more positive attitude.
One way to incorporate laughter into your stress management routine is to find humor in everyday situations. You should also spend more time on things that make you laugh. This could mean watching a funny movie or TV show, reading a humorous book, or sharing a joke with a friend. Additionally, try laughter yoga, which involves using intentional laughter to reduce stress and improve your mood.
Another way to add more laughter to your life is to spend time with people who make you laugh. Whether it’s a friend, a co-worker, or a family member who always has a hilarious story to tell, surrounding yourself with people who bring joy and laughter into your life can be a powerful stress management tool.
8. Stay hydrated
Stress management requires that you give your body what it needs to function properly. A big mistake a lot of people make is to deprive their bodies of necessities and wonder why they are stressed every day. You need to take care of your body if you want to live stress-free.
One of the most important strategies to manage stress by taking care of your body is to stay hydrated. Dehydration can lead to fatigue, headaches, and mood swings, all of which can contribute to increased stress levels. On the other hand, drinking enough water can help you feel more alert and energized, which can put you in a better position to handle stress.
Make it a habit to carry a water bottle with you throughout the day, and try to aim for at least eight glasses of water per day. If you struggle to remember to drink water, try setting reminders on your phone or incorporating them into your daily routine by having a glass of water with every meal.
9. Get enough sleep
One of the most understated stress management strategies is to have enough sleep. When you don’t get enough sleep, your body and mind become tired which makes it harder for you to think clearly, function properly, and effectively cope with stress. That’s why it’s essential to prioritize restful sleep and make it a non-negotiable part of your stress management routines.
To improve the quality of your sleep, try to establish a regular sleep schedule and stick to it, even on weekends. In addition, avoid consuming caffeine or alcohol close to bedtime, and create a relaxing bedtime routine that signals to your body that it’s time to wind down. You should also avoid using electronics as the lights they emit can disrupt your sleeping time.
10. Practice gratitude
Another effective way to manage stress is by practicing gratitude. It is easy to get caught up in the daily challenges of life and overlook the positive things that you have. Research has shown that regularly practicing gratitude can lead to improved mental health and overall well-being. As reported by the University of Utah, KRISTIN FRANCIS, MD who is a a psychiatrist at Huntsman Mental Health Institute said that when you practice gratitude “It boosts dopamine and serotonin, the neurotransmitters in the brain that improve your mood immediately, giving you those positive feelings of pleasure, happiness, and well-being”.
One way to practice gratitude is by keeping a gratitude journal. Take a few minutes each day to write down three things you are thankful for. They could be as small as a cup of coffee in the morning or as big as a promotion at work. Focusing on the positive aspects of your life can help shift your mindset and reduce stress levels.
Another way to practice gratitude is to express it to others. Take the time to thank your loved ones, coworkers, or even strangers for the things they do. Showing appreciation for others not only helps them feel valued but can also boost your own mood and reduce stress.
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11. Spend time in nature
Spending time in nature can be a game-changer when it comes to managing stress. Whether it’s taking a walk in the park or hiking in the mountains, being in nature can have a calming effect on the mind and body. Studies have shown that spending time in natural settings can help reduce stress hormones, lower blood pressure, and improve overall well-being, according to the Department of Environmental Conservation.
If you want to spend time in nature as a strategy to manage stress, try forest bathing, also known as Shinrin-yoku. This Japanese practice involves spending time in a forest, taking in the sights, sounds and smells of the natural environment. It’s been found to have a positive impact on stress levels, cognitive function, and immune system function, according to the National Institute of Health(NIH).
If you don’t have access to a forest, simply spending time in a green space can have similar effects. You can also take a picnic in the park or read a book under a tree.
12. Soothe your senses
If you are experiencing stress on a daily basis, soothing your senses might be a good remedy to cope with stress. One of the most effective strategies to manage stress through soothing your senses is aromatherapy which has been shown to have positive effects on mood and stress levels, according to INSPIR Senior Living. Certain scents, such as lavender and chamomile, are known for their calming properties.
Another way to soothe your senses is through music. Listening to calming music can slow your heart rate and lower blood pressure which in turn helps in regulating feelings of stress and anxiety. Experiment with different types of music to find out which ones give you the most benefits. Some people find classical music to be particularly soothing, while others might prefer nature sounds or instrumental music.
13. Eat a balanced diet
You cannot effectively manage your stress levels without having adequate meals in both quality and quantity. Your diet should also be balanced to give you the most benefits. Eating a balanced diet can improve your mood and reduce stress levels. When you’re feeling stressed, it’s common to reach for comfort foods high in sugar and fat. However, these foods can actually worsen stress in the long run.
Instead, try incorporating more fruits, vegetables, whole grains, and lean proteins into your diet. These foods provide essential nutrients that your body needs to function properly and can help regulate your mood and energy levels. Additionally, making healthier food choices can improve your sleep quality, which is crucial for managing stress.
14. Avoid caffeine and alcohol
Another way to manage stress through taking care of your body is to pay attention to what you consume. Caffeine and alcohol are two substances that can impact your stress levels. While caffeine can initially provide a boost of energy, it can also lead to increased anxiety and nervousness. Alcohol, on the other hand, may seem like a way to relax, but it can actually lead to disrupted sleep and dehydration.
Eliminating or reducing caffeine and alcohol intake can lead to a calmer mind and a better ability to manage stress. It may be helpful to start by gradually decreasing your intake, and replacing these drinks with water, herbal tea, or other non-caffeinated beverages.
15. Set realistic goals
Many people struggle with chronic stress because they are constantly trying to reach unrealistic goals. Unrealistic goals lead to overworking, fear of failure, and a pessimistic mindset. Trying to achieve unrealistic goals is like creating a prison around yourself that you can’t get out of.
If you can manage to set realistic goals, however, you can effectively manage your stress levels and live in harmony with your mind. When you set realistic goals, you achieve them very often which gives you a sense of winning and prevents you from worrying too much.
Additionally, when you have a lot on your plate, it can be easy to feel overwhelmed and unsure of where to start. To make the process easy for yourself and avoid unnecessary stress, break down tasks into smaller, achievable steps. This strategy will help you feel more in control and better equipped to handle any stress related to these tasks.
Furthermore, focus on what you can realistically accomplish in a given timeframe. While it’s great to dream big, it’s important to be honest with yourself about what you can realistically achieve. Setting overly ambitious goals can actually be counterproductive, as it can lead to feelings of failure when you’re unable to meet them.
You should also prioritize tasks based on urgency and importance. This can help you stay focused and avoid wasting time on tasks that aren’t as pressing. When you are able to effectively prioritize, you’re more likely to feel productive which can minimize the feelings of stress and anxiety.
