Six Stress-Management Strategies You Can Try Right Now
If you’re stressed out, join the club - as of 2023, over 75% of Americans report daily stress and around one-third feel too stressed to plan for the future (American Psychological Association). Stress caused by the workplace and health issues are the most common, although finances, relationship issues, and world events are common culprits too. Whatever the source of your stress may be, it’s crucial that you develop healthy coping strategies to manage the stress and take care of yourself. Read on to learn about six coping strategies you can start implementing right now.
Mindfulness and Meditation
Mindfulness means focusing on the present moment, not allowing the past and present to invade your headspace. Mindfulness can be improved by meditation, or the practice of systematically calming your mind and body. Several great apps exist to teach you how to meditate, such as Calm and Ten Percent Happier. These services provide guided meditations and other mindfulness tools to help you get through your day. Thinking about starting meditation can be overwhelming, but just remember, no one is expecting you to become a serene monk in a day! Just 10 minutes of daily mindfulness practice can make an amazing impact on your mental health.
Taking a Media Break
One of the most common sources of stress is world events, the news, and social media. Most people are worried about the economy and the upcoming election, and seeing picture-perfect edited images on social media can make you feel like you’re failing in comparison. While it’s nearly impossible to extricate yourself from the media in the modern world, it may be worth trying to set up a media break, as long as you can realistically plan. Taking an hour an evening to silence your phone while you read a book or cook with a loved one can give you a chance to unplug and connect with things that actually bring you joy.
Seek Support
Social connections are the strongest predictor of happiness, and we humans are built to rely on each other and have others rely on us. About half of all people don’t talk about their stress because they don’t want to worry others; however, people usually don’t feel burdened when others open up to them, they feel honored by being trusted. Try calling some friends and family and getting real about what you’re going through - it’s likely you’re far from alone in your experience.
Set Boundaries
Sometimes, stress can result from over-extending yourself and saying yes to everything. If you feel like you never have a moment to yourself, it’s time to set some boundaries. This can look like saying “I’m sorry but I can’t take on this project, my schedule is full” or “Let’s take a rain check and go out next week instead, I really need to take tonight to recharge my batteries.”
Exercise
Regular exercise is one of the best ways to bust stress and boost mental health in general - did you know that 20 minutes of exercise a day is as effective at improving mood as antidepressants? Exercise also releases endorphins, the body’s painkillers, and helps improve sleep. Try making the time for regular walks, yoga class, the gym, or however else you like to get your body moving.
Invest in Hobbies and/or Your Community
When we’re stressed out, we often just want to collapse onto the couch after work. While this undoubtedly feels great, it may not be doing enough to help you release stress and “fill your cup” with energy, so to speak. Some activities many people find rewarding and re-energizing are engaging with community activities, working on their hobbies, or attending faith-based services. Finding a hobby or community can also give you something to look forward to and define yourself by outside of work and responsibilities.
Stress is unavoidable in almost every adult’s life, but it should not be something that feels overwhelming and unmanageable. These strategies and more can help you cope with the pressures of work, health, finances, and more. If you feel that you struggle to cope with stress, find yourself turning to drugs and alcohol to cope, and/or feel that nothing works to release stress, it may be time to seek counseling. An experienced therapist can help you identify and attenuate sources of stress in your life, teach you better coping strategies, and help you understand and take care of yourself better. Looking for a trusted therapist here in Shelby Township, MI? Give AWC a call today at (248) 413 - 5865.
References
American Psychological Association. (2023). Stress in america 2023: A nation recovering from collective trauma. American Psychological Association. https://www.apa.org/news/press/releases/stress/2023/collective-trauma-recovery
Centers for Disease Control and Prevention. (2021, November 30). Tips for coping with stress. Centers for Disease Control and Prevention. https://www.cdc.gov/violenceprevention/about/copingwith-stresstips.html
Unraveling the threads of stress: Causes, effects, and coping strategies. Live Love Laugh. (2024). https://www.thelivelovelaughfoundation.org/blog/stress/unravelling-the-threads-of-stress-causes-effects-and-coping-strategies
