How to Manage Stress

Stress is a normal part of life that’s almost impossible to avoid, but taking healthy steps to manage this issue can help reduce potential physical, mental and emotional effects. There are many ways to help cope with stress.

1. Plan ahead: Juggling professional tasks, household management and social responsibilities can be stressful. Advanced planning can help you feel better prepared and more in control. Try using a mobile app or paper daily planner to create to-do lists. This can help you prioritize the most important tasks and manage your schedule. Checking items off as you go can promote a sense of accomplishment and allow you to approach busy days step-by-step, which may make you less likely to feel overwhelmed.

2. Identify and cope with stressors: For a few days, pay attention to the first signs of stress, such as an increase in your heart or breathing rate, headache, muscle tension, stomachache and/or jaw clenching. Take note of which stressors lead to the symptoms and what you do when these symptoms occur. Then, look for patterns.

Once you recognize your most common stressors, you can make a plan to address them effectively. For example, you might limit contact with someone who causes stress, seek support or resources for challenging circumstances or find a different route to work if the daily commute causes too much tension. Don’t be afraid to set boundaries and say no to invitations or requests for assistance if accepting more responsibilities will cause an unmanageable stress level.

3. Exercise regularly: When you exercise, your body releases chemicals called endorphins, which have been shown to improve mood and reduce stress. Choosing one of your favorite physical activities is an effective way to help reduce the stressors of your daily routine.

If you don’t currently exercise, you may start slowly and gradually work up to 150 minutes of moderate-intensity exercise per week, such as walking, swimming or cycling. You don’t have to go to a gym to exercise. Other activities, such as dancing and gardening, can help improve your health. If taking short breaks is more realistic, you can break your exercise sessions into 10- or 20-minute sessions to integrate fitness into your daily life more easily.

4. Take care of yourself: Healthy habits can promote overall wellness and make you more resilient in the face of stress. Prioritize nutrition by eating a balanced diet rich in lean protein, fruits, vegetables and whole grains. Include small amounts of healthy polyunsaturated and monounsaturated fats like olive oil, corn oil, avocados, nuts and seeds. Limit your intake of caffeine, added sugars, highly processed foods and alcohol. If you smoke, talk to your healthcare provider about smoking cessation options to help you quit, such as medications and nicotine replacement therapy products.

5. Get enough sleep: Adequate sleep is crucial to our mental and physical well-being. Consistently getting enough rest supports a positive mood, reduces fatigue and gives your body a chance to repair the physical effects of stress. Most adults need at least seven hours of solid sleep per night. To support your rest, avoid blue light from screens, large meals, alcohol and exercise for at least a couple of hours before bedtime. Blackout curtains and eye masks block light if your room is too bright, while white noise machines and earplugs reduce outside noises that can interfere with sleep. If you continue to struggle to fall or stay asleep, it’s important to share this with your healthcare provider so you can explore potential causes and solutions together.

6. Share your feelings and thoughts: Expressing your thoughts and feelings can make it easier to cope with chronic stress. Talk to a trustworthy friend or family member. You can also join a virtual or in-person support group for people experiencing similar concerns. Journaling or creating visual art may also be helpful by allowing you to express and explore your thoughts and feelings.

7. Engage in enjoyable activities: Prioritizing time for activities and connections that relax and uplift you can help you keep your stressors in a clearer perspective. There are many ways to balance life stresses with pleasurable and inspiring activities. Participate in outdoor activities, start a new hobby, listen to music, read a book, do puzzles, play games, learn a language or take up a musical instrument. You can also invest time and effort towards causes or people that are important to you.

8. Explore stress management techniques: Consider trying stress management techniques. They can help you relax and cope with stress when it arises in the moment, as well as build lifelong coping skills. You can experiment with many techniques to find the most effective. Stress management methods include:

• Deep breathing: Taking slow, deep breaths can help you focus and calm yourself when your stress level rises.
• Visualization: Picturing yourself in different surroundings can provide a mental break from stressors.
• Meditation: Guided meditation apps and videos encourage you to turn your attention inward and tune out your surroundings to promote relaxation.
• Stretching: Performing gentle stretches while breathing can reduce stress, and ease muscle stiffness and tension.
• Yoga: Tied to ancient Indian philosophy, yoga involves moving through a series of poses while controlling your breathing. This activity is known to help reduce stress.
• Tai chi: An ancient martial art from China, tai chi requires you to move through poses and postures while striving to clear your mind and regulate your breathing.
• Massage: For many people, a massage can help ease muscle tension and promote relaxation.

9. Talk to a mental health professional: People with chronic stress can often benefit from seeing a mental health professional. They can help you develop healthy coping strategies, understand your thoughts and feelings and recover from traumas that challenge stress management. You don’t have to wait until stress becomes overwhelming to seek help. Take the first step toward managing chronic stress by asking your healthcare provider for referrals or researching mental health professionals in your area. If you or a loved one is experiencing emergent distress or thoughts of self-harm, you can call, text or chat with the 988 Suicide & Crisis Lifeline 24/7, any day of the year.

Updated December 2024.