Be the Boss of Your Stress

Stress is something we can all say we experience. There’s the good kind of stress (Eustress) like exercise and goals and being in action. But ‘Distress’ is a killer. Literally. In today’s fast-paced world, stress is almost inevitable. Whether it’s work pressures, family responsibilities, or the constant buzz of social media, it can often feel like we’re under a constant cloud of the bad kind of stress. While we can’t completely eliminate stress from our lives, we can certainly manage it better. In this post, we’ll explore 10 practical strategies to help you reduce stress, improve your well-being, and regain a sense of control.

10 Effective Strategies for Managing Stress in Your Everyday Life

1. Practice Mindfulness and Meditation

Mindfulness involves observing and focusing on the present moment without any judgment. It can be as simple as taking a few deep breaths or engaging in a short meditation session. Studies show that regular mindfulness practice can reduce anxiety, improve focus, and lower stress levels. Mindfulness doesn’t have to look like sitting in a certain way, or a specific length of time. You can walk while being mindful that you are walking. No podcast, no music, just walking. Or do the dishes, with full engagement with the warm water, suds, and gratitude that you have a full belly, and dishes to wash.

Tip: Make intentional ‘mindful moments’ often throughout the day. Add in an intentional time for sitting still and just breathing mindfully. You can start with just 5-10 minutes a day. I have several short meditations on my PATREON channel, which is free for 7 days. Or use an app like Headspace or Calm if you’re new to meditation.

2. Move Your Body on a Regular Basis

Exercise is one of the most effective ways to combat stress. Physical activity increases the production of endorphins—chemicals in the brain that act as natural painkillers and mood elevators. Walking is the easiest way to start. Make time to get your steps in every day. People who have a walking habit are 3 times more likely to get their movement in each day than people who try and get to the gym. Let the gym be your supplement, but lace ’em up and get out there every day.

Don’t forget about resistance training. As we age, it’s natural to see our muscles atrophy and our bones get weaker. But only because we don’t stay active and use them!  If you want to be a little more led or entertained, find hundreds of workouts on my PATREON channel.

Tip: Aim for 30-60 minutes of moderate exercise most days of the week.

3. Prioritize Sleep

Lack of sleep can exacerbate stress, making it harder to think clearly and handle challenges effectively. When you’re well-rested, you’re better equipped to manage daily demands and stressors. Aim for 7-9 hours of sleep per night, and create a relaxing bedtime routine to help you unwind.

Tips:

• Turn off screens and bright lights 30-60 minutes before you want to sleep.
• Keep a consistent sleep schedule as much as possible
• Stop eating after 6 or 7pm so your body isn’t busy digesting when you’re trying to sleep.
• Put your legs up for 3 minutes before bed. Use a wall or your headboard to elevate your feet.
• Try white noise or Binaural Beats for deep sleep. If you don’t have good headphones or can’t sleep with them, then try playing this music while you sleep

4. Break Tasks Into Smaller Steps

Sometimes stress arises from feeling overwhelmed by the sheer amount of work or responsibilities we have. Break large tasks into smaller, manageable steps to reduce feelings of overwhelm. Tackling one thing at a time will help you feel more in control and reduce stress. Refer to my previous post about time management to help you be more resourceful with your time, giving your more time to live your life!

Tip: Use a task management app like Trello or Todoist to organize and prioritize your tasks.

5. Learn to Say No

Many people experience stress because they overcommit themselves. Learning to say “no” is a powerful skill that can help you set boundaries and protect your time and energy. Remember, you can’t do everything, and it’s okay to decline tasks or responsibilities that don’t align with your priorities.

Tip: Practice assertive communication by politely declining tasks that aren’t essential. My husband says ‘I appreciate the offer, but no thank you’ as a polite way to decline.

6. Connect with Others

Social support is crucial for managing stress. Talking with friends, family, or a therapist can provide a sense of connection and relief. Sharing your thoughts and feelings with others can help you gain perspective, and simply venting can make a huge difference in how you feel.

Tip: Schedule regular (daily) catch-ups with friends or family, even if it’s just a short call or text message exchange.

7. Engage in Hobbies or Creative Activities

Doing something you enjoy, whether it’s painting, gardening, playing an instrument, or reading, can be a great stress reliever. Engaging in creative activities helps you unwind, shift focus, and tap into a sense of accomplishment that can reduce tension. For years, I have committed to ‘Team Druce Tuesday’ and I try very hard to not schedule anything on Tuesdays. I leave time for family, and doing the things that bring me the most joy.

Tip: Make time for hobbies every week, even if it’s just for a short period of time. Dedicate a ‘fun day’ where you minimize the scheduling and do what you most want to do.

8. Practice Deep Breathing

Deep belly breathing can activate your body’s relaxation response, lowering your heart rate and reducing stress hormones. It’s a simple yet effective technique that you can use anytime, anywhere—whether you’re at work, at home, or on the go. Three deep belly breaths can instantly take you from high stress back to calm.

Tip: Try the 4-7-8 technique: inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds. Really…try it right now!

9. Get Outdoors

Spending time in nature has been shown to have a calming effect on the mind and body. Whether it’s a walk in the park, hiking in the mountains, or simply sitting by the beach, being outdoors can help reduce stress levels and improve mental clarity.

Tip: Try to spend at least 20 minutes outside every day, even if it’s just a short stroll, yard work or visiting with the neighbor across the fence.

10. Seek Professional Help When Needed

If stress becomes overwhelming and difficult to manage on your own, seeking help from a mental health professional can provide you with valuable tools and strategies. Therapists and counselors are trained to help individuals cope with stress, anxiety, and other mental health concerns. You can use the APA’s Psychologist Locator Service to find a psychologist in your area. 

Tip: If you’re feeling persistently stressed, consider speaking with a therapist or counselor to explore coping strategies.

Conclusion

Stress is a part of life, but it doesn’t have to control you. Remember there is good stress and bad stress. Try to eliminate the kind of stress that sucks you dry, and makes you feel constricted. The good kind of stress should make you feel expansive and alive.

By implementing these stress management techniques, you can take proactive steps toward a more balanced and peaceful life. It’s about finding what works best for you—whether it’s through mindfulness, exercise, sleep, or talking to others. By managing stress effectively, you’ll not only improve your health but also your overall quality of life.

Other Resources

***If you are a Yoga Alliance registered yoga teacher (RYT) let me know when you finish reading this article and I will give you 1 Yoga Alliance CEC.

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