Stress. It’s something we all feel, yet it manifests differently for everyone. For some, it’s a racing heart before a big meeting. For others, it creeps in as tension in the shoulders after a long day. While stress is a natural response to challenges, unchecked stress can take its toll on your body and mind.
The good news? You don’t have to live with it piling up day after day. This guide will walk you through effective and practical strategies to fix your stress and feel more in control of your life.
What Exactly Is Stress?
Stress is your body’s way of reacting to physical, emotional or mental strain. It triggers the release of hormones like adrenaline and cortisol, preparing you for a “fight or flight” response. While short-term stress can help push you to meet deadlines or achieve goals, chronic stress can lead to burnout, anxiety and even physical health problems.
Recognising stress is the first step. Once you know you’re under pressure, the next step is learning how to manage it.
How to Overcome Stress
1. Box Breathing
A favourite among athletes, box breathing is a simple yet powerful technique to calm your nervous system.
- Breathe in deeply through your nose for 4 seconds.
- Hold your breath for 4 seconds.
- Exhale slowly through your mouth for 4 seconds.
- Hold your breath again for 4 seconds.
Repeat this cycle a few times. It’s amazing how quickly it can take the edge off, especially during a particularly stressful moment.
2. Say It Out Loud Trick
When stress feels overwhelming, voice it. Saying what’s bothering you out loud—even if you’re speaking to yourself—helps put those invisible worries into words. Suddenly, they’ll feel more manageable, and you’ll have greater clarity for tackling them.
3. Unfollow Stress
Your social media feeds can be a surprising source of stress. That “perfect” life someone else is showcasing? It’s usually just a highlight reel. Take a moment to unfollow accounts that make you feel inferior or anxious. Instead, follow pages or creators who inspire and uplift you.
4. The 90-Second Rule
Did you know most of our initial emotional stress responses only last 90 seconds? Beyond that, it’s your thoughts that prolong the feelings. Next time you feel stressed, pause and remind yourself that this, too, will pass—usually in less than two minutes!
5. Laugh, Even If It’s Forced
Laughter is a natural stress reliever. Even if you don’t feel like it, force a laugh. Soon, your forced laughter will likely turn genuine. Watch a funny video or recall a silly memory; it works wonders for breaking the hold stress has over your mind and body.
6. Take a Digital Detox
Screens are a constant source of over-stimulation. Reserve some time each day to disconnect from devices. Whether it’s 20 minutes before bed or a full Sunday morning without your phone, giving your brain a break from constant notifications can have a profound impact on your stress levels.
7. Hydrate Strategically
Dehydration can amplify stress, making it vital to stay hydrated. Water works best, but herbal teas like chamomile or peppermint offer additional calming effects. Start your day with a big glass of water and carry a reusable bottle with you as a gentle reminder to keep sipping.
8. Adjust Your Physical Space
Your environment affects how you feel. Is your desk overcrowded? Take five minutes to tidy up. Are harsh lights adding tension to your evenings? Swap them for warmer tones or softer lighting. Small changes to your surroundings can create a big shift in your stress levels.
9. Plan Tomorrow Tonight
Stress often stems from uncertainty. Calm your mind before bed by jotting down tomorrow’s to-do list. Not only will this help you feel more in control, but you’ll also sleep more soundly knowing you’ve prepared for what’s ahead.
10. Avoid the “What If” Trap
“What if I fail?” “What if this goes terribly wrong?” These kinds of thoughts fuel stress but rarely solve problems. Instead of spiralling into “what ifs,” focus on the factors within your control.
11. Cut Back on Caffeine
Caffeine is a double-edged sword. While that morning latte boosts alertness, too much caffeine can heighten feelings of stress and jitteriness. Limit yourself to one or two cups a day and explore non-caffeinated options like herbal tea or decaf coffee.
12. Limit Yes Responses
Ever find yourself stretched too thin because you said “yes” to everything? Practise setting boundaries and saying “no” to requests that don’t align with your priorities. It’s not selfish—it’s self-care.
13. Take a Nature Break
Nature has a magical way of resetting your mind and body. Whether it’s a stroll through the park, a hike in the woods, or a few moments standing barefoot in your garden, connecting with the natural world is a proven stress-buster.
Fix Your Stress and Reclaim Calm
None of us are immune to stress, but with these actionable strategies, you can regain balance and feel more at ease. Try incorporating a few techniques into your daily routine and see what works best for you. Remember, progress is more important than perfection.
Feeling overwhelmed about where to start? Begin with just one technique—perhaps box breathing or planning tomorrow tonight—and build from there.
Your calm is within reach. The first step is recognising that you have the power to change how stress affects you.
Further Reading: Types of Overthinking (And How to Overcome Them), Ideas to Level Up Your Life, Ways to Beat the Winter Blues and Reignite Your Spark, Natural Ways to Boost Your Mood, Healthy Ways to Combat Anxiety,How Soil Therapy Elevates Your Mood