How to better manage stress

Sadly, stress has become a constant factor for many of us. Work. Family. Obligations. Almost everything we have to do seems to require more time and urgently so, leaving little room for relaxation. This has led to a real epidemic of burnout, anxiety and just a general sense of overwhelm. I consider that managing stress effectively is an essential skill to learn to maintain both mental and physical well-being. While this is severely lacking in our education, I am here to help and give some helpful strategies to better reel in your stress every day. Feel free to use whatever suits you best, any of these strategies could be the change you need for a better quality of life!

Better know your enemy

The first step to fix any problem is to understand it better. So let‘s understand your stress. Stress can be either external or internal. External factors could include work, relationships but also your general well-being. Internal factors concern your state of mind, including expectations, self-criticism, etc. These factors cause stress when they respect two criteria. First, you have to consider them somewhat important and impactful, otherwise you wouldn‘t need to stress about it. Second, you have to feel (consciously or not) that you are not fully in control of the outcome. Reducing stress linked to this factor is as ‘simple‘ as removing one of those two aspects. You could for example reconsider the importance of that test you're stressed about. In my mind, planning ahead is the most accessible way to reduce stress here. The planning doesn‘t need to be perfect, the goal is only to reduce the feeling of lack of control. Some will naturally be better at that, but it can be learned with practice. What‘s more, taking the time to better understand the possible outcomes of your stressor will also minimize it. Coming back to the test example, pondering on the real consequences of failing it on your life will help a great deal. Will failing it injure you in some way? No? Then, will it somehow make you a lesser person? No? What would you do to maintain your goals if you failed it? Accepting that things won‘t always go your way even with the best preparation and intentions is essential. Outcomes MUST NOT decide who you are for you. Remember that.

By better knowing the root of your stress, you can also better equip yourself against it in the future. Setting clear health boundaries in your life is paramount to avoid overloading yourself with responsibilities. We should all put great time and effort into our work but still reserve time for other things: your family, your goals and for relaxation. As important as work is, these are to me as important. Limiting the time you work with your stress factor will not only make the rest of your time more pleasant but also make the time you allocate to the stressor more effective. Just think about your regular weekly schedule. I expect most of you to be most effective at the start of your week - just after a few days off your work (the weekend). Poor time management will also exacerbate stress. As such, working on your calendar can help you better manage your stress. You should generally break your tasks into smaller chunks, prioritize and, most of all, avoid multitasking. Any preparation you do will make the difference here.

Time keeps on slipping

The next step is to learn to REALLY take time for yourself. What does that mean? Well, it can take many shapes and variety is advised. Physical activity is great for stress relief and your mood. Varied exercises like running, strength training and team sports should be part of your weekly schedule. Exercise also synergizes well with better sleep, which is another element you should focus more on to control your stress. Lack of sleep is a great indirect factor of stress. I won‘t develop too much on that aspect (as I think it deserves its own post), but a consistent sleep schedule and appropriate sleep routine will greatly increase your sleep quality. Next, relaxation time is not a luxury. In fact, it should be required. Whether that‘s taking a bath, spending time with people you love or doing something you enjoy, you can‘t neglect it. Finally, mindfulness and meditation are excellent tools here. Even if you can‘t find the focus to meditate, just taking a few minutes to slow down your breathing and thinking will lower your cortisol and, thus, your stress level.

Let it out

We often imagine people crying their emotions when they‘re overwhelmed. Well, the strategy has its merits. Finding outlets for your emotions will reduce your stress level. The key here is the find the RIGHT ones and not turn to unhealthy coping (overeating for example). Finding a creative outlet is great. You should decide for yourself what that entails for you. As I already said in other blog posts, we are social animals. As such, relying on social support should not only be accepted but expected. Sharing your feelings with someone WILL reduce your stress level and help you rationalize it better. So feel free to reach out to your close friends and your family. Finally, you could (and should) reach for professional help if the tips above are not sufficient for you. There is no shame about that and luckily it has become more accessible in the last few years. Just make sure to get the RIGHT help.

The first step

In the end, by adopting mindful strategies and making intentional changes, we can create more balance and cultivate a sense of calm amidst the chaos. Remember that no formula works for everyone. You should find the combination that works for you. Minimizing stress is an ever-going process, but such health boundaries are essential to our resilience. Every single step you take to manage your stress will leverage great benefits. Here‘s hoping this read was only the first of these, helping you better navigate your life.

See you next time.