There are so many healthy ways to manage stress. And stress build up is no joke. Between work, school, friends, kids, social events, and everything in between, life can sometimes feel impossible. Even the most organized, put-together person gets stressed out.
But a little stress management goes a long way.
Taking care of ourselves is the greatest act of self love. And we all know that the more we are able to take care of ourselves, the more we are able to take care of others. When we’re feeling well, we are able to be our best selves for the world around us.
Below are my best 17 tips for stress management. I use these when I’m feeling particularly overwhelmed. Some of the tips are perfect for “in the moment” stress, while others are best for stressful times in life, like during an extra busy week or a life change.
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1. Take ultra-mini breaks.
I say ultra-mini because you may say, “I don’t have time for even a mini break!” Well take an ultra-mini break. I’m talking 1 or 2 minutes during your day, take a break and do nothing. Stop all tasks – no scrolling, no talking, no typing, no reading emails, and if you can, no thinking about your workload. Simply sit and be. If you’re really crunched for time, set a timer so that you don’t get carried away.
2. Make a list.
When we’re faced with feelings of overwhelm, it is so helpful to get those feelings down on paper. Brain dumping or making a list is a great way to manage stress. Here are a few ideas of lists to make:
- list of everything stressing you out at the moment
- list of everything you have to get done during the day or week
- list of why everything will be okay
Or even further, you could try starting a journal.
3. Scream.
Hear me out – sometimes we need to crash out, even as adults. In the safety of your car, walk-in freezer, or anywhere you won’t be heard, just let it out. A quick scream can be a great and fast acting relief.
4. Go to sleep.
Sleep is a huge factor when it comes to stress. Lack of sleep can be a major contributor to stress but getting enough quality sleep can do wonders. Make sleep a priority and your body and mind will thank you. Try going to sleep a half hour earlier than usual or maybe you want to squeeze in a power nap during the day.
Make sure it’s quality sleep too. Sleep in the cool, dark room. Try blackout curtains or a silk sleep mask if it’s still light in your bedroom
5. Take a freezing cold shower.
A freezing cold shower is a mini shock to the system but it’s a safe one! It’s a way to get you back into your body and out of your head. And managing stress is all about getting out of your head. A freezing shower reminds you that you’re a human being having a human experience; find joy in that and find even more joy in the fact that you can turn the water temperature back up once you’re at your limit!
6. Go for a workout that really pushes you.
This is another hack for getting out of your head and into your body. Working out is one of the number one stress relievers; even if you don’t belong to a gym or studio, you can workout in your home. There are countless videos on Youtube for every level of exerciser.
You’ll get a rush of endorphins and it’s good for your body – a major win win!
7. Turn off your phone for 1 hour.
Turn off your phone and be present in your life. No looking at texts, emails, or social media. Our phones are absolutely amazing pieces of technology but they’re not necessary for life. You do not need to be 100% accessible to every 100% of the time. In fact, that can be a major contributor to stress in your life.
Grant yourself an hour or so a day where you are not accessible by phone. Turn it off or put it in another room. You’ll get more done and you’ll be more focused.
8. Sun gaze.
Go stare at the sun! Sun gazing is wonderful for your circadian rhythm and balancing out your circadian rhythm will help with your overall happiness and stress level. You can sun gaze during one of your ultra mini breaks that you give yourself on a particularly stressful day.
9. Bring yourself back into the moment.
Bringing yourself into the moment is so underrated. It helps with anxiety, mental fogginess, and of course, stress. It doesn’t take long, but there are a few ways to bring yourself back into the moment or to ground yourself. You can identify 3 things you see, 2 things you hear, and 1 thing you feel. You can also try gently tapping on your inner wrists or temples.
Grounding is a powerful way to manage stress levels in the moment. Take a few deep breaths and remember who you are and where you are.
10. Try single tasking.
Multitasking is not your friend in stressful times. When you have a long to do list, it can feel like multitasking will help you to finish the list faster, but it will actually slow you down and make your work sloppier. Focus on one task at a time.
11. Make yourself chamomile tea in your favorite mug.
Chamomile tea is a natural relaxant. It is one of the best herbal teas to drink before sleeping and it has a really mild, soothing taste.
The act of making tea in itself is calming as well. Choose your very favorite mug and make the tea slowly, like it’s a sacred ritual. Enjoy each sip and slow down.
12. Focus on your breath.
Breath work is so powerful. Try taking slow, deep breaths whenever you’re starting to feel stressed or overwhelmed. Really feel your rib cage expand and contract as you breath. Count 5 deep breaths before returning to whatever activity you are doing.
13. Go for a walk outside.
Get out of the house for a few minutes and go for a walk. You’re getting both fresh air and exercise, which are great stress management tools. It doesn’t have to be a long walk, just step outside and start walking, and notice how much better you start to feel.
14. Plan one short term thing to look forward to.
When we’re feeling stressed, it can be easy to focus on all of the difficult things going on in our lives. A helpful tip is to plan something to look forward to. The thing you plan should be soon, like within a week. It doesn’t have to be anything big. A few suggestions:
- dinner with a friend
- a trip to the mall
- a yoga class
- going to a movie
- volunteering at a pet shelter
- stopping at your favorite place for dinner, even if it’s a guilty pleasure
15. No phone or screen time in bed.
I know it’s difficult, but try to refrain from scrolling on your phone while you are in bed. It makes it more difficult for your body to relax when your eyes are staring at the light from your phone screen. Not only that, but I’m willing to bet most of the content being consumed is not positive.
The same thing goes with morning. If your phone is the first thing you look at when you wake up, you will likely be bombarded with texts and emails that immediately put your body in a more stressed state than it is ready for. As a replacement, try a few words of affirmation when you first wake up, and drinking some water. Wait until you are actually out of bed before picking up your phone.
16. Play soft, instrumental music while showering or getting ready.
Music can be a great stress reliever. All streaming platforms have premade mixes of relaxing music. If you play these while showering or getting ready, it can help to slow you down and relax your mind.
17. Eat big, healthy meals.
Nourishing your body is super important!!! During stressful times especially, make sure you are having big healthy meals throughout the day. If you’re already stressed, adding hunger to the equation won’t help anything. Feed your body nutritious food at each meal, and be sure you’re eating enough to keep you full for a few hours. It will also help with mental clarity!
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Managing stress doesn’t negate the fact that you are under stress. Unfortunately, there isn’t a magic button or hack that will make it go away completely. Like anything, stress management takes time and practice.
Find the ways that work best for you as an individual. Life doesn’t have to feel like one big chore and managing stress is a huge part of feeling happier and calmer day to day.
I hope you found something helpful and thanks so much for reading!
