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.

See Tips for healthy eating.

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