Feeling some degree of stress when facing life’s challenges is completely normal. Stress is your body’s natural physical and mental response to any type of demand—big or small. In small doses, stress can help you stay alert, react quickly, and prioritize tasks in tough situations.
However, chronic (long-term) stress can take a toll on your health. Prolonged stress is linked to mental health issues like anxiety and depression, as well as physical problems such as chronic pain.
Building stress management skills is one of the best ways to prevent the harmful effects of chronic stress. Different techniques work for different people—so finding strategies that suit your personal needs and lifestyle is key. Fortunately, there are many effective ways to manage stress and minimize its negative impact.
Common Causes of Stress
Any situation, event, or person your mind or body perceives as threatening can trigger a stress response. These “stressors” vary in intensity and duration—but whether you’re running late for an appointment or running from danger, your body reacts in a similar way.
Common short-term (acute) stressors include:
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Being late for an appointment
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Job-related pressure, like a meeting with your boss
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Getting stuck in traffic
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Losing something important, like keys or a wallet
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Academic pressure, like an upcoming exam
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Parenting struggles, such as getting kids ready for school
Chronic stress, on the other hand, builds up over time and often involves challenges that are harder to solve, may feel out of your control, and tend to last longer. Examples include:
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Living in poverty or financial instability
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Managing chronic or terminal illness
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Caring for an aging or ill loved one
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Parenting without adequate support
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Ongoing experiences of abuse, harassment, racism, sexism, or other discrimination
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Exposure to community violence or war
Everyone’s experience of stress is different. Your ability to cope with stress depends on your personality, support system, and coping skills.
How Stress Management Helps
You can’t eliminate stress from life, but you can reduce its harmful effects. Stress management focuses on tools that promote relaxation, mindfulness, and overall wellness.
Some techniques target the body’s stress response to reduce physical effects, while others help manage the emotional and mental side of stress. Many strategies also serve a preventive role, helping you build resilience before the next stressful event arises.
While stress management is helpful in both short- and long-term scenarios, it’s also important to address the root causes of stress. For example, a caregiver may benefit from breathing exercises, but still need real-life resources and support to reduce caregiving-related stress.
Practical Stress Management Techniques
Since everyone is different, it may take some trial and error to find what works best for you. Be patient with yourself as you explore the tools that support your well-being.
1. Practice Relaxation Techniques
Relaxation methods help counteract the “fight or flight” stress response by slowing your heart rate, lowering blood pressure, and reducing stress hormones. Many of these can be done in just a few minutes and used regularly.
Two widely used techniques are:
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Deep breathing (also called diaphragmatic or belly breathing): Breathe in slowly through your nose, letting your belly rise, then exhale through your mouth. Try placing a hand on your stomach to guide the breath or count as you breathe.
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Progressive muscle relaxation: Tense and then slowly release different muscle groups in your body, one at a time. This technique can ease physical tension and calm the mind.
2. Start a Mindfulness Practice
Mindfulness helps reduce anxiety and stress, improves sleep, and increases emotional regulation. It’s most effective when practiced daily, but can also be helpful in the moment.
Try these options:
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Meditation: Sit quietly and focus on your breathing or a mantra. Guided meditations (available on YouTube or apps) are a great place to start.
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Yoga: Combines movement, breathing, and meditation. You can follow along with a video at home or join a local class.
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Mindfulness-Based Stress Reduction (MBSR): A structured program that teaches techniques like meditation, body scans, and mindful movement, originally developed for people with chronic pain.
3. Move Your Body
Exercise is a powerful tool for managing stress. It activates similar systems to the stress response but in a healthy way—helping you release built-up energy and regulate mood.
Experts recommend at least 30 minutes of moderate activity on most days of the week. Options include walking, jogging, dancing, yoga, weightlifting, or playing sports. The best form of exercise is one you enjoy and can stick with.
4. Keep a Journal
Writing down your thoughts and experiences helps process emotions and may improve your mood and even lower blood pressure. Journaling can help identify triggers, work through negative thoughts, and clarify solutions. Try writing daily or as needed.
5. Get Enough Sleep
Stress and sleep affect each other. Poor sleep increases irritability, makes it harder to concentrate, and raises stress levels. Aim for 7 or more hours of quality sleep each night.
Helpful habits include:
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Keeping a consistent sleep schedule
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Avoiding screens before bed
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Limiting caffeine in the afternoon or evening
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Skipping large meals before sleep
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Practicing breathing or relaxation exercises to unwind
6. Make Time for Enjoyable Activities
Even during busy or stressful times, carving out time for hobbies and fun can reduce cortisol (the stress hormone) and improve your outlook. Activities like crafting, gardening, playing music, hiking, or reading can all help you unwind.
7. Talk About It
You don’t have to go through stress alone. Opening up to someone you trust—like a friend, partner, or family member—can provide support, help you problem-solve, and reduce feelings of isolation.
Even one meaningful conversation a day has been shown to lower stress and boost well-being. For ongoing or severe stress, consider talking to a mental health professional or joining a support group.
Final Thoughts
Stress is a natural part of life, but chronic stress doesn’t have to be. By learning how to recognize your stressors and practicing healthy coping strategies like relaxation, mindfulness, sleep, movement, and connection, you can manage stress more effectively and protect both your mental and physical health.