5 Practical tips for managing stress
Stress is a part of life, we get it. But how to deal with it? You probably already searched for strategies before, or already know what to do, but the problem is that it just doesn’t work for you, or you can’t get yourself to do it, you're not alone.
If our nervous systems are holding onto trauma or chronic stress it can make simple things difficult to reach for.
At Haven Wellness, we believe that managing stress isn’t about perfection, it’s about finding what works for you and practicing it over time. Remember, practice makes it possible, over time. Every step counts. And it isn’t one size fits all, reach for the things that feel the best for you.
5 Practical tips for managing stress
1. Practice mindfulness and be present
Imagine your awareness is like a flashlight, whatever you point it at, you experience more of. Trauma, anxiety or chronic stress can create very sticky and hard to handle flashlights that often focus on unhelpful things. Practicing mindfulness helps shift focus away from worries and onto the present moment. Most often, in the present moment we are actually OK.
Being present through mindfulness is simpler than you might think. Meditation is a great option! There are even apps, like Calm and HeadSpace, offering guided sessions. If meditation is not for you, there are other ways to incorporate mindfulness into your daily life, like taking a few minutes each morning to practice deep breathing exercises, body scans, or mindful stretching.
The key is to bring kind attention to the present moment, even for just a minute or two each day. Every moment you get back from anxiety or stress counts! It doesn’t have to be time-consuming or complicated.
2. Set boundaries
If some of your stress comes from taking on too much at home or work, practice setting limits. Boundaries aren’t about being selfish, they’re about protecting your time and energy so you can give more of yourself to whatever matters most to you. They also help to improve many relationships! They teach others how to treat you so you feel good in the relationship, making it a much more sustainable connection.
It’s okay to say no when you need to. It’s okay to let people know you’ve reached your capacity. Notice what comes up for you when you do this - guilt? Fear? Discomfort?
Remember, feelings aren’t facts and they don’t last forever. Sometimes we have to take some uncomfortable feelings with us as we step into healthier habits for ourselves.
When you have clear boundaries that you feel you can enforce, it’s less likely that you’ll feel resentful toward others for things that upset you. And it is much more likely that you will feel a strong sense of self trust and confidence over time as you practice this skill.
3. Incorporate healthy habits to your routine
You don’t need to overhaul your lifestyle to reduce stress. But small, healthy habits can make a big difference in how you feel.
Exercise, even in small amounts, releases feel-good chemicals in your brain and helps relieve built-up energy or frustration. Find something you enjoy, whether it is walking, cycling, or dancing. Research supports that exercise is an effective way to lower anxiety and boost mood. Eating nutritious foods also plays a role! Fueling your body properly can improve your mood and energy levels.
Remember, motivation often doesn’t come first!
Don’t let your mood dictate what you do, because what you do will dictate your mood!
If this is difficult be sure to celebrate any amount of movement you do, it all matters and adds up over time.
4. Healthy Connection
Notice who you spend time with and how they make you feel. Have you ever left a therapy session feeling more centred, more calm, and with a little more clarity or optimism? Does this feeling often fade quickly? Does your “aha!” moment become a foggy recollection? This is normal, particularly when we are facing chronic stress. After you exit the therapy room door you enter all of your daily stressors and your patterned, automatic stress responses return. The positive experience in the therapy room, even when talking about difficult stuff, is often a result of safe connection. Being fully seen, heard and understood is regulating, even when facing challenges or tough emotions. In the room we are often co-regulating together. Notice who else or where else you experience a positive sense of connection in your life. Time with supportive people, time in nature and constructive time alone can foster a sense of healthy connection. As you continue to practice your wellness habits and nurture connections with supportive people, those moments of optimism, clarity and calm can turn into hours, days and eventually a long-term way of experiencing yourself!
5. Recognize the things you can't change
Not everything is within your control, and accepting this can help you let go and not get upset. If you find yourself obsessing or ruminating about things you can’t control, practice catching yourself doing this sneaky habit and name it - I am ruminating! Then pause and consider, what actually matters at this moment right now? See if you can take some of your present life back from anxiety and stress.
Negative thoughts can amplify the effects of anxiety and stress. Remember, thoughts aren’t facts. Instead, shift your focus to what you can control—your reactions, your mindset, and the steps you take moving forward.
Stress is a natural part of life, but how you manage it makes all the difference. Start small, be patient with yourself, and remember, you deserve to feel good.
At Haven Wellness, we know that intense emotions, difficult thought patterns and challenging relationships can make all of these simple things hard. We offer many types of support to help individuals develop skills for managing these challenges. Therapy can be especially beneficial for those who struggle to stay present or are navigating high-pressure situations. If you need support, our team is here to help. You can book your free consultation here.
