Stress. If you could choose to have less of it, would you?
While it may not be possible to remove all the things that are causing stress in your life (hello, bills, school, work, relationships, and family obligations), it is likely that you could make some small changes to your routine that may make you feel better. By tweaking the way you think, redirecting your energy and getting more organized, you may feel less stressed about the stressors in your life. Here are some ways to get started.
- Make lists. If you’re feeling overloaded, write down what you need to do. That can help you stay organized and keep tasks top-of-mind. Plus, you’ll get the satisfaction of crossing items off as you work through the lineup.
- Take a few deep breaths. When you’re feeling code-red-level stress, try to remember to pause and take a deep breath. Your body will benefit from the flow of oxygen, which will allow you to collect your thoughts, calmly, and consider your next step.
- Set the alarm a little earlier. Getting up earlier than the rest of the world can feel like a superpower. When you wake up before the emails, texts and calls start coming in, you can be at one with your thoughts. That can allow you to catch up on the tasks at hand or quietly strategize how to tackle the day ahead.
- Replace screen time with an activity you enjoy. Scrolling through the news and social feeds may be adding to your stress. Fill that time with something that feels more beneficial to your mental health, like listening to music, chatting with a friend, reading a book or getting ahead on chores around the house while listening to your favorite podcast.
- Commit to healthy habits. When you prioritize a routine that benefits your body and brain— eating nutritious meals, drinking little to no alcohol, staying hydrated, getting enough sleep, keeping physically active — it’s easier to take on the world and juggle all of your obligations.
- Ask for help. Remember to reach out to those who can help you when you’re feeling overwhelmed, whether it’s your primary care provider — who can make health-related suggestions and referrals as needed—or friends and family who can step up and assist if you need to delegate some tasks.
- Get organized. Look around your home and/or office and think about ways you could declutter and add order, such as creating a filing system, tidying your desk, donating items you don’t use to charity or simply organizing wires and cords for a cleaner look.
- Write it down. Keeping a journal may help with stress, anxiety and depression. Your notebook is an outlet just for you, and it allows you to explore your thoughts and challenges in a safe space. Plus, when you sit down to write, you never know where your thoughts will take you. You could uncover — and address — stressors that you weren’t even aware of.
- Embrace nature. Take a break and get outside. Research shows that just 20 minutes in nature can actually lower stress hormones. For extra benefits, go for a walk and increase your step count for the day.
- Stretch. For tense muscles, doing a few minutes of stretching will feel good. As a daily habit, it’ll also force you to take a break, focus and breathe.
- Just say no. If you’re feeling overloaded, consider what boundaries you can create to ward off more stress. Just because you’re asked to do something doesn’t mean you’re obligated to say yes. There are times when it’s important to put your own needs first, in the name of self-care.
- Plan ahead. You never know when you’ll be in a rush, so do your best to anticipate bumps in the road. That means filling your car with gas before you need it, stocking up on household items before you run out, leaving with plenty of time for appointments and meetings, keeping an emergency stash of cash. These little actions add up!
- Show yourself grace. You don’t need to be perfect at everything you do. Allow yourself wiggle room and do the best you can do with the time and resources at hand. Along the way, grant yourself the same grace you’d show a friend or colleague. That means speaking kindly to yourself and avoiding putting yourself down — even in your thoughts.
- Tweak how you think about stress. Stress is a given in life. And not all stress is bad stress! Imagine a life where you didn’t have anything pushing you or motivating you. Try and find value in whatever is causing you stress and know that these feelings will be temporary.
- Be proactive about your health. Stress can weaken your immune system. And if you’re feeling overloaded, the last thing you need is to get sidelined with a virus. To reduce your risk of getting sick (or severely ill) with a contagious illness such as the flu or COVID-19, get vaccinated. While you’re at it, make an appointment with your primary care doctor for a physical, and address any health concerns or questions you might have.
- Make time for yourself. You should be your own top priority, especially when you’re being pulled in all different directions. Even if it’s just a few minutes a day, carve out time to do the things you love — laugh with friends, go for a run, savor a cup of coffee, take a bubble bath, walk the dog, bake cookies or whatever it is that will bring you joy.
If you feel like you’re burning the candle at both ends, you’re not alone by any stretch. Just remember, it’s important to accept that there are some things you can’t control in life, but you can control the way to respond to them. Like anything, it just takes a little practice to work new stress management tools into your routine.
