15 Helpful Ways to Manage Stress

Stress. We hear about it all the time. We talk about it as if it’s a badge of honor for a full, normal life. But really, stress wears on us. Physically, emotionally, and spiritually, we feel the effects of stress in every area of our lives.

Not only do we suffer, but the people in our lives can suffer from our stress as well. Our spouses, kids, parents, friends, coworkers, and even the cashier at the grocery store can feel the effects of the stress we carry.

Instead of living a life full of stress with no relief, you can be intentional about managing your stress. It will help you more than you can imagine. Let’s start by talking about what stress is.

What is Stress?

While we may think it’s just another catchphrase to describe living life, stress is a reaction you have to a situation or event that feels pressured or out of your control. This reaction can be to anything in life that affects us emotionally, physically, socially, or spiritually.

When you have a stress response, you can feel the effects in a variety of ways. You may recognize these symptoms when you are stressed.

Physical symptoms include:

• High blood pressure
• Difficulty focusing
• Aches and pains
• Trouble sleeping
• Sexual issues
• Headaches
• Stomach issues
• Chest pain

Emotional symptoms include:

• Sadness
• Anxiousness
• Irritability
• Panic attacks
• Depression

What Causes Stress in Your Life

Understanding the cause of stress in your life can feel elusive. Often, we can recognize the symptom or response we are having, without necessarily understanding what caused it in the first place. The interesting thing about stressors is that they are unique to everyone. What stresses one person may not stress another person. While a busy afternoon of errands may be stressful for one person, another may love going out and getting tasks done. The important thing is to think about your life and what causes you stress without comparing it to other people.

Common Stressors

Family stressors: Relationships, marriage, parenting, extended family, dating. All these things can cause stress in one’s life depending on what they are experiencing.

Work stressors: Change in job, schedule, responsibilities, or pressure can cause stress at work.

Financial stressors: Bills, income, budgets, lack, paying for large items like college, and differences of opinion on handling money are very common reasons adults feel stress.

Social stressors: School, friendships, and social events can even cause stress for people.

While it is important to address the cause of stress in your life, it can feel challenging. A trained counselor can help you look at what you’re feeling and explore the possible causes of your stress. They can also help make changes and develop strategies that will help.

Coping vs. Curing

As much as we would like to cure every ailment in our lives, sometimes there isn’t an easy fix or cure. Instead, we need to look at how to cope with and manage the stress in our lives.

Coping skills are the key to handling stress because the things that cause stress may be out of your control. These management methods will help you live your life in a healthier, more enjoyable way, as you navigate living with stress.

Start with Your Body

Starting by taking care of your physical needs often feels simpler and more concrete for people. Plus, these tips can have some of the most profound effects to help reduce your stress level and manage the symptoms you experience.

Wake Up

Try waking up at the same time every day. Start the day with a simple, consistent routine such as getting dressed, making your bed, and eating breakfast. While it may not sound like much, this simple routine can help bring a sense of calm and control. Plus, it will help you reset sleep rhythms that may be off.

Exercise

You’ve heard it a million times because it works. Exercise has major effects that benefit your body far beyond fitness. Daily exercise produces stress-relieving hormones. This will help reduce the symptoms of your stress and help you manage stressors calmly and with more clarity. Getting outside to exercise gives added benefits, from fresh air to sunshine.

Eat Well

What you put into your body can help you handle your stress. Try to eat unprocessed foods like whole grains, fresh fruits and vegetables, and protein to give your body what it needs to function well. Also, limit things like caffeine. You don’t have to give up your coffee completely but try to limit it to a reasonable amount per day in the morning.

Avoid Substances

Like limiting caffeine intake, it is important to avoid drugs and alcohol. It is tempting to think these things help manage stress, but they often worsen it. If the idea of avoiding substances feels hard for you, consider talking to a counselor about it.

Breathe

Yes, you breathe all day every day. But how you breathe can help you manage your stress. Incorporating deep breathing or strategies like box breathing can help you feel calmer and have physical benefits such as reducing blood pressure. It’s simple, you can do it anywhere, and it helps. Why not try it?

Go to Bed

When you’re feeling stressed, staying up late can be a way to cope. Sometimes it’s to get more done, and other times it’s just to check out for a little while. Getting sleep is an important part of managing stress. Just like you can try waking up at a consistent time, going to bed at a consistent time daily can have a profound impact.

Don’t give up if it doesn’t work or you can’t fall asleep the first time. Create a consistent habit with two to three things that help prepare you for rest. Then, turn out the lights at the same time each night. After a little while, your body will adjust.

Move on to Your Mind

As you incorporate some of the tips to manage stress in your body, the next step is to move on to managing stress in your mind. Often the things we are stressed about can make our minds feel chaotic, so these tips make a big difference.

Meditate and Pray

Meditation and prayer help you shift your focus from the things you have swirling in your head to the peace of God. Instead of constantly thinking about the issues you’re facing, prayer allows you to release them to God and ask for His help.

Do Something You Love

Times of stress often causes us to let go of the things we love to do. Make time to do something that brings you joy. Whether it’s a bath, a run, a puzzle, lunch out, whatever it is that brings you joy will help counteract the stress you are feeling.

Talk to Someone

You can talk to a friend, family member, counselor, or support group. It doesn’t matter as much who you talk to, as it does that you talk. Expressing your thoughts and feelings will help you manage your stress.

Take a Break from Media

Consider the role television, the internet, newspapers, books, and social media have on your stress level. Sometimes it is beneficial to take a break from media. It helps quiet the noise in our heads and reduces the amount of thinking we do about things that don’t matter. Even if it feels strange to miss the latest news, taking a break for a short time can bring the relief you need.

Connect with Your Community or Faith Groups

Stress can cause some of us to isolate from others. As you begin to feel relief, start connecting again. This can be at church, a small group, a club, or a local organization that helps you feel connected and engaged with others.

Recognize Your Needs

Be honest about what you need. This starts with being honest with yourself and then expands to being honest with your family, friends, or other people in your daily life about what you need and how they can help.

Reach Out for Help

If you need help managing your stress, reach out to our offices today. We can help connect you to a Christian counselor who can journey with you through the issues that cause your stress. They will help you to cope in your daily life for more freedom and peace.