Tips for managing stress
This page contains ideas for recognizing and managing my Personal stress and a place to record strategies that work well for me. In addition to managing my stress level, I also take Vitamins and supplements, try to follow my Tips for healthy eating.
Recognizing stress
Stress can affect people in different ways. Possible signs include:
- Difficulty concentrating
- Feeling overwhelmed
- Irritability
- Trouble sleeping
- Changes in appetite
- Headaches or muscle tension
- Feeling tired
- Procrastinating or avoiding responsibilities
- Difficulty relaxing
- Worrying repeatedly about the same things
Recognizing stress early can make it easier to do something about it.
When I feel overwhelmed
Things I can try immediately:
- Stop and identify what is actually causing the stress.
- Write down the things I am worried about instead of trying to keep track of everything in my head.
- Decide which things require action now and which can wait.
- Choose one small next action.
- Take a short break if I have been working for a long time.
- Go for a walk or get some physical activity.
- Talk with someone I trust.
- Remind myself that I do not need to solve every problem at once.
Reduce uncertainty
Sometimes stress comes from not knowing what needs to happen next.
Things that may help:
- Make a list of unfinished tasks.
- Put important dates on my calendar.
- Break large assignments or projects into smaller tasks.
- Identify the next action rather than thinking about the entire project.
- Prepare for important events in advance.
- Ask questions when I don't understand an assignment or expectation.
- Deal with small problems before they become larger ones.
Take care of the basics
Basic routines can affect how well I handle stress.
Sleep
- Try to maintain a reasonably consistent sleep schedule.
- Allow enough time for sleep.
- Avoid routinely leaving important work until late at night.
- Give myself some time to wind down before going to bed.
Physical activity
Regular physical activity can be a useful way to manage stress.
Ideas include:
- Walking
- Running
- Cycling
- Sports
- Strength training
- Hiking
- Stretching
The activity does not have to be intense to provide a useful break from a stressful situation.
Eating
- Eat regular meals.
- Keep convenient healthy foods available.
- Drink enough water.
- Avoid relying on large amounts of caffeine when tired or stressed.
Take intentional breaks
A break is most useful when it actually gives my attention a chance to shift.
Possible breaks:
- Take a short walk.
- Go outside.
- Listen to music.
- Stretch.
- Read something unrelated to work or school.
- Spend time with a pet.
- Talk with a friend.
- Work on a hobby.
- Sit somewhere quiet for a few minutes.
Scrolling through social media for 30 minutes may feel like a break without necessarily leaving me feeling rested.
Relaxation techniques
Different techniques work for different people.
Slow breathing
Try slowing down my breathing for a few minutes and paying attention to each breath.
Progressive muscle relaxation
Gradually tense and then relax different muscle groups, paying attention to the difference between tension and relaxation.
Mindfulness
Spend a few minutes focusing attention on what I am experiencing right now rather than repeatedly thinking about what might happen later.
Preventing avoidable stress
Some stressful situations cannot be avoided, but others can be reduced through preparation.
- Don't wait until the last minute to begin large assignments.
- Keep my calendar up to date.
- Prepare what I need the night before an important day.
- Leave extra time when traveling somewhere important.
- Keep frequently needed things in predictable places.
- Avoid committing to more things than I realistically have time to do.
- Address uncomfortable conversations rather than indefinitely avoiding them.
Things that help me manage stress
This section is for strategies I have discovered work particularly well for me.
- Going for a walk helps me think more clearly.
- Writing down everything I need to do makes a busy week feel more manageable.
- Starting a difficult task for just ten minutes often makes it easier to continue.
- I feel less stressed in the morning when I prepare the night before.
- Talking about a problem with someone I trust often helps me see it differently.
- Cleaning my desk helps when my surroundings start to feel chaotic.
Things that tend to increase my stress
- Not getting enough sleep
- Procrastinating on something I know I need to do
- Having too many unfinished tasks in my head
- Spending too much time reading upsetting news
- Agreeing to things without checking my calendar
- Trying to solve several problems at the same time