Stress is an unavoidable part of life that can affect anyone. While a small amount of stress can help motivate and focus us, too much stress can significantly impact both our mental and physical health. Learning how to effectively manage stress is crucial for overall wellbeing. But where do you start when you feel overwhelmed by stress? What’s the very first step you should take to begin getting it under control?
Recognize the Signs of Stress
The first critical step is recognizing when you’re stressed in the first place. Many of us spend so much time in a stressed state that we begin to see it as normal. Look out for both emotional and physical signs of stress:
- Feeling irritable, anxious, sad, or lack of motivation
- Changes in appetite
- Headaches or other pains
- Fatigue and low energy
- Trouble sleeping
- Digestive issues
If you notice several of these symptoms lasting for weeks, it’s likely a sign of chronic stress that needs attention.
Identify Your Stressors
Once you recognize your stressed state, take time to reflect on the potential sources. What situations or challenges in your life are causing you to feel pressured or tense? Stressors could include:
- Work demands
- Financial issues
- Major life changes
- Relationship problems
- Family responsibilities
- Health issues
Try keeping a stress journal for a week or two to track what seems to trigger your stress during the day. This awareness can help you target the key areas to work on.
Assess Your Coping Skills
How you cope with stressors plays a major role in how much strain they cause you. Take an honest assessment of your stress coping skills in the following areas:
Time Management – Do you use your time wisely and feel in control of your schedule? Or is poor time management leading to stress?
Work-Life Balance – Do you devote enough time to self-care and relationships outside of work? Imbalance can fuel burnout.
Communication – Do you effectively convey your needs and talk through problems rather than bottling up emotions? Poor communication adds to stress.
Self-Care – Do you get adequate sleep, exercise, nutrition, relaxation time, and mental health support? Neglecting these affects resiliency.
Support System – Do you have people you can turn to for emotional support and practical help? Strong social ties relieve stress.
Once you identify coping weak spots, you can zero in on areas for improvement.
Lifestyle Changes to Reduce Stress
Making positive lifestyle changes is key to managing chronic stress. Here are some of the most effective ways to alleviate strain through your daily habits and routines:
Improve Time Management
Without strong time management skills, you’ll struggle to stay on top of daily tasks and responsibilities. That creates perpetual stress. Boost your time management with strategies like:
- Using a planner or calendar to track obligations
- Creating daily to-do lists to prioritize urgent tasks
- Blocking out time for focused work
- Scheduling breaks to recharge
- Saying no to non-essential duties
- Delegating when possible
- Giving yourself extra time to complete tasks
Being more organized and in control of how you spend your time goes a long way to reduce stress.
Strive for Work-Life Balance
When your work life dominates your existence, anxiety and burnout result. Set boundaries and make time for other important areas of life:
- Spend quality time with loved ones
- Pursue hobbies and activities you enjoy
- Take vacations and weekends off
- Unplug from email after work hours
- Have a set end time for work each day
- Don’t check work on days off
Keeping work confined to certain hours and saving other hours for fun and relationships creates a healthy balance.
Make Communication a Priority
Bottling up your feelings adds to emotional strain. Make communication strategies part of your routine:
- Talk openly to trusted friends and family when you feel stressed
- Discuss concerns early before they escalate
- Assert your needs and wants appropriately
- Listen carefully to understand others’ perspectives
- Avoid unnecessary conflict and drama
- Ask for help when needed
Releasing thoughts and having supportive conversations defuses tension.
Implement Self-Care Basics
Neglecting your physical, mental, and emotional health worsens the effects of stress. Avoid the temptation to cut back on self-care when pressed for time. Prioritize:
- Getting 7-9 hours of sleep per night
- Eating a balanced, nutritious diet
- Exercising several times per week
- Practicing relaxation techniques like yoga, deep breathing, or meditation
- Making time for hobbies and fun
- Getting professional help for mental health when needed
Caring for your whole self improves resilience. Don’t let self-care slide.
Surround Yourself with Support
Don’t underestimate the stress-reducing power of feeling connected and supported by others. Build a support network by:
- Spending time with positive people who uplift you
- Making relationships and community a priority
- Asking trusted friends and family for help when feeling overwhelmed
- Joining groups aligned with your interests or values
- Contributing support to others also reduces stress
Strong social ties foster a sense of belonging that combats anxiety.
Stress Relief Through Healthy Thinking Patterns
How you think and perceive challenging events plays a pivotal role in your stress levels. Adopting healthier thought patterns can work wonders for keeping stress in check. Helpful thinking strategies include:
Challenge Catastrophic Thinking
Stress sends our thinking into overdrive, so we begin assuming worst-case scenarios. Catch these catastrophic thoughts and replace them with more reasonable interpretations:
- Instead of: I made one mistake at work, now I’m definitely getting fired!
- Try: Everyone makes some mistakes, it won’t necessarily lead to getting fired if I learn from it.
- Instead of: My partner is late coming home, they must have gotten into a car accident!
- Try: There are many reasons why someone might be late. Freaking out won’t help, I’ll calmly talk to them later.
Exaggerated thinking fuels anxiety. Be realistic.
Refocus on the Positive
Stress narrows our thinking to focus exclusively on problems. Intentionally refocus your attention on the good things happening around you:
- Compliment someone
- Savor a pleasant interaction
- Appreciate the beauty around you
- Think about things you feel grateful for
- Remember past successes
Drinking in the positive counters the negative bias stress causes.
Practice Mindfulness
Being fully present in the moment without judging experience is incredibly soothing for a stressed, racing mind. Try:
- Observing your thoughts and feelings without following them
- Focusing all your attention on current sensory experiences
- Slowing down and doing one thing at a time
- Noticing small details in your environment
Mindfulness meditation and yoga are great ways to learn mindfulness skills.
Accept What You Can’t Control
Trying to control everything and everyone will only exhaust you. Ask yourself if a concern is within your control; if not, accept what is and move your focus to what you can manage. Changing your perspective brings peace.
When to Seek Professional Help
For moderate stress that responds well to lifestyle changes and self-help strategies, you may not need further support. However, if your stress feels unbearable, leads to depression or anxiety disorders, or causes physical health problems, seeking counseling is advisable. A psychologist can help with:
- Intensive stress management education and planning
- Changing entrenched thought patterns
- Resolving trauma or grief
- Healing relationship loss or conflict
- Treating co-occurring mood disorders
With professional guidance tailored to your unique needs, profound stress relief is possible. Don’t hesitate to get help.
Medication
For individuals with severe anxiety or depression contributing to stress, medication may provide additional relief. Antidepressants, anti-anxiety drugs, and beta blockers for acute anxiety can be very beneficial when combined with therapy. See a psychiatrist or other prescriber to explore if medication is appropriate.
Implementing Stress-Reduction Habits
The tips and techniques covered take dedication over time to become ingrained habits. Here are some final tips for making stress-reducing changes stick:
- Go step-by-step – Don’t overhaul your life overnight. Change one small thing at a time.
- Repeat new behaviors – Consistency and repetition cement new habits.
- Make a plan – Develop a concrete plan for when and how to implement changes.
- Expect setbacks – Periodic setbacks are normal. Just restart changed habits.
- Reward progress – Celebrate successes to motivate yourself.
- Enlist support – Share your goals with others to hold yourself accountable.
With regular practice, the pain of stress can transform into peace, contentment, and joy.
Conclusion
Managing overwhelming stress may seem daunting at first. But by starting with one small step—recognizing your own signs of stress—you’re on your way. Taking stock of stressors, coping skills, thought patterns, and lifestyle habits gives priceless insight into what needs attention.Adjusting just a few daily habits can profoundly impact stress levels over time. Supporting overall well-being through self-care, communication, time management, work-life balance, social connection, mindfulness, and positive thinking relieves strain. For excessive stress, professional counseling provides powerful tools when you need them. With consistent practice, life feels far less stressful. The first step is an honest assessment of where you’re at right now. Once you know the root causes of your stress, customized solutions become clear.