🙋🏻♀️ We’re so glad you’re here! Let’s help you overcome stress and take back control like the girl boss you know you are!
Real talk?
Stress isn’t just an inconvenience. It’s that slow, insidious, unwelcome intruder that can wreak havoc on your mental health, drain your positive emotions, throw your hormones out of whack, and take a brutal toll on your physical health.
And while it burns you out, it can take its toll on everyone else in your orbit by association – your friends, your coworkers, your family members, your Significant Other, your furry creature…
If left unmanaged, chronic stress can result in health challenges, for example, depression, anxiety, heart complications, obesity, fertility issues, and so on.
Look, I get it. I’ve been there. But the good news is, while you can’t eliminate stress completely, you can learn how to navigate it like a pro.
This guide isn’t yet another list of generic to-dos’ for stress management you can find everywhere. I’ve personally tested these 40 simple, easily actionable strategies, and can confirm they’re complete game-changers.
But, remember to be consistent, to get the best results! Thank me later…
Table of Contents
Lifestyle-Based Techniques to Manage Stress
Your body can often end up being the first one to take a hit as a result of too much stress. So, how you treat it can make all the difference to how resilient you can be.
A. Healthy Habits – The No-Nonsense Approach
1. Eat Right.
The first step is to maintain a balanced diet that fuels and sustains both the body and mind. You’ll need all the energy you can get when the chips are down. Think fruits and vegetables (the more colorful, the better), lean proteins, and whole grains. I generally avoid tea, coffee, and alcohol.
2. A Good Night’s Sleep
Sleep is a non-negotiable, I make sure I get at least 7 to 8 hours of it every night. But,it has to be quality sleep. If you’re spending hours scrolling through your phone, that isn’t quality sleep! Your brain needs the rest.
3. Exercise
Even a brief 20-minute walk can do wonders for stress relief. It can transform both your mood and your attitude, making you feel ready to take on the world.
4. Stay hydrated throughout the day.
Drinking enough water helps your body manage stress levels. “being just half a liter dehydrated can increase your cortisol levels,” according to WebMD, cortisol is one of the main stress hormones.
B. Mindfulness and Relaxation Techniques I Swear By
5. Practice daily meditation, even if it’s just for five minutes.
It took me a few days to wind down enough to build a 5-minute daily meditation routine, but since I started, I can tell you, it works wonders. It easily puts me into a state of calm (always useful to face the chaos that’s going to follow head-on!)
6. Deep breathing to manage overwhelm
If you’re ever feeling like it’s all too much, I recommend taking a few deep breaths. It helps steady your pulse and calms your anxiety when you feel stressed.
7. Incorporate yoga into your routine.
Yoga isn’t just about flexibility and keeping my bones and joints healthy. It’s almost like moving meditation – a way to reset and readjust the nervous system, so it becomes resilient over time.
8. Listen to calming music to unwind
Create your own playlist that you can plug into when you’re getting ready to sleep. Relaxing music helps trigger ‘dopamine,’ the feel-good hormone that helps you fall asleep feeling more relaxed and fulfilled.
C. Time Management to Take Control of Your Life
9. My planner is a lifesaver!
It’s your biggest friend when you feel like you just don’t have enough time. Take note of all your important tasks that need to get done, and make sure you plan enough time to complete each task. Watch the stress melt away.
10. Set specific goals and prioritize effectively
Another great friend in your mission to reduce stress and get things from a place of calm is setting SMART goals. Goals have to be Specific, Measurable, Attainable, Realistic, and Time-bound, because you want that sense of satisfaction that can only come from seeing how much you’ve achieved!
11. Avoid procrastination by breaking tasks into smaller steps
Procrastination used to be my worst enemy. But not any longer. I get rid of distractions, break down large goals into smaller ones, and focus on getting one task done at a time.
12. Take intentional breaks to recharge
Intentional breaks should be on everyone’s arsenal of stress management techniques. It can be as simple as taking a short 5-minute walk outdoors. Your brain and body will thank you for it!
Social and Emotional Strategies to Relieve Stress
A. Building Support Systems
13. Share feelings with trusted friends or family.
Stress can be isolating, but it doesn’t have to be. Stay in touch with friends and family. Talk through problems and seek to maintain relationships. You’ll need the security and sanity they provide when the chips are down.
14. Seek professional counseling if needed.
Professionals can help you see your challenges from a different perspective. The benefits of seeking professional counseling include being able to identify the triggers of stress, learn effective management and coping strategies, and improve your mental health and resilience.
15. Join a local or virtual support group.
FInding your tribe can be incredibly healing. Joining support groups helps you connect with others who’ve gone through the same challenges.
B. Practicing Gratitude
16. Keep a gratitude journal and note positive moments.
It’s the easiest way to improve your moods and how you feel about your life. Write down three things you’re grateful for in your life first thing in the morning or last thing at night before you sleep.
17. Regularly express appreciation to others.
I’ve made it a daily practice. It adds to your list of things to be grateful for. Plus, you’ll be making other people happier too in the process.
18. Reflect on things you’re thankful for during tough times.
It can be hard to think about positive things when you’re going through a period of profound mental turmoil. But making the effort to switch your focus to the things that continue to be amazing in your life is a great stress management tool that works.
C. Setting Boundaries
19. Learn to say no to excessive commitments.
It’s no secret that women find it especially hard to set boundaries. Your time and energy are finite resources. If you don’t pace yourself, burnout is inevitable.
20. Limit contact with toxic people.
Toxicity can be contagious. It can also drain you of your energy and enthusiasm. Distance yourself from people who drag you down with them.
21. Avoid overloading yourself with work.
Overloading yourself with work isn’t going to do you any favors. You’ll end up burning the candle at both ends, and it’s counterproductive because your body will just stop accommodating unreasonable pressure after a certain point.
D. Emotional Wellness
22. Practice self-compassion and forgive yourself for mistakes.
Perfectionism can work against you. Nobody gets it right all the time. It’s human to fail sometimes. But dusting yourself off and getting back on course is what counts.
23. Celebrate small achievements daily. T
allying up those small wins can make you feel accomplished!
Quick and Easy Stress Relievers (Fast Fixes)
A. Physical Activities
24. Do quick stretches during breaks.
Especially between back-to-back meetings!
25. Go for a short walk outdoors.
Some sunlight, fresh air, and movement are all that I need to get a fresh perspective on things.
26. Dance to your favorite music for an energy boost.
Crank up the volume and twirl to your favorite jam.
B. Creative Outlets
27. Try painting or drawing for relaxation.
After particularly difficult projects, I like to unwind with my watercolors and take my time. There’s no agenda except getting into the flow and enjoying the moment.
28. Write in a journal to release pent-up emotions.
I highly recommend you keep a journal. Journals are non-judgemental. There’s also something about writing out your feelings that helps you process your emotions and gain clarity into how you feel about things.
29. Play a musical instrument or sing.
When spreadsheets and KPIs get you down, sing or play a musical instrument. It will remind you that there are more important things in life than quarterly targets.
C. Self-Care Practices
30. Take a warm bath with essential oils.
When I’ve had a particularly harried day, lavender is my go-to oil. It helps me destress and let go.
31. Pamper yourself with a skincare routine.
It’s a form of meditation and a ‘me time’ routine I look forward to.
32. Read a book or listen to an audiobook you enjoy.
Try swapping your financial reports for the current best-selling thriller! Lose yourself in the adventure to switch off and unwind.
D. Relaxation Techniques
33. Practice progressive muscle relaxation.
Follow along with YouTube videos and tutorials. It will become second nature with practice.
34. Use aromatherapy with soothing scents like lavender or sandalwood.
They’re amazing at creating a zen-like environment.
When There’s Too Much Stress at Work
A. Productivity and Organization
35. Take short, frequent breaks to recharge.
Take a walk or do a stretch. It will help you relax your body and mind so that you can approach your tasks with renewed focus and better clarity.
36. Use time-blocking to focus on one task at a time.
I don’t believe in multitasking. I resort to time-blocking to manage one task at a time. Multitasking can make you feel scattered and more prone to making mistakes.
37. Keep your workspace decluttered for better focus.
It’s just visually distracting otherwise. A cluttered workspace can also make it hard for you to find things when you need them!
B. Relaxation at Work
38. Practice desk yoga or simple stretching exercises.
Desk yoga is my secret weapon to get a decent office workout. It’s easy and you can make do with the available equipment.
39. Take deep breaths or try short mindfulness exercises at your desk.
They’re practical steps that you can take to create instant relaxation for stress relief.
C. Collaboration and Communication
40. Proactively communicate with colleagues or supervisors about challenges and seek support.
It doesn’t always have to be serious! Break the ice with new colleagues, share some laughs, and spread positivity. Offer support and encouragement. When you work well with others, they’re more likely to support you when you need more hands on deck!
Conclusion
Managing stress doesn’t have to feel overwhelming. By incorporating simple lifestyle changes, mindfulness techniques, and time management strategies, you can take back control and protect your mental and physical health.
The key is consistency—small, daily habits lead to lasting results. Whether it’s through healthy eating, intentional breaks, or practicing gratitude, each step brings you closer to a calmer, more balanced life.
Start small, be kind to yourself, and remember – managing stress is a journey, not a race. You’ve got this!