Stress We Can Handle: 11 Healthy Ways to Respond
Reading Time: 7 minutes
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Summary:
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Learn 11 science-backed strategies to help you respond better to stress
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Strategies include exercise, mindful breathing, better sleep, and muscle relaxation
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Differentiate between acute and chronic stress
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Seek professional help if self-help tips don’t work
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Stress is an undeniable part of life. But how we respond to stress can make a huge difference in how it affects us. When we let stress take control, we are more prone to developing health issues, and daily life feels difficult. This is why we encourage learning how to respond to stress in a healthy way.
The good news is, you can build habits that support calm, clarity, and overall well-being. Below are 11 practical, science-backed ways to respond to stress in your daily life.
1. Try to reduce the stressors
Your experience of intolerable psychological stress depends on both the situation’s severity and how you perceive it. Although escaping or avoiding a stressful situation isn’t always possible, you can work on lowering your stress levels. Consider whether you can modify the source of stress, perhaps by dropping certain responsibilities, delegating tasks, relaxing your standards, or seeking help.
2. Get moving
Engaging in physical activity not only enhances sleep quality but also directly reduces stress. A study showed that working adults who engaged in moderate exercise experienced half the perceived stress compared to those who did not. Additionally, physical activity can counter some negative stress effects, such as its impact on the immune system.
Incorporating exercise doesn’t have to be costly or complicated: a brisk 30-minute walk or dancing in the comfort of your bedroom can be effective.
3. Practice mindful breathing or meditation
Breathing exercises, even something as simple as sighing, can quickly lower stress, anxiety, and depression by activating the body’s “rest and digest” system. Extensive research also confirms that meditation effectively reduces psychological stress and anxiety. Don’t underestimate short, five-minute sessions; consistent practice will provide benefits.
To begin, find a quiet space and dedicate five minutes to sit and breathe. Concentrate on the present. If your mind wanders, acknowledge the thoughts without judgment and gently redirect your focus back to the present moment.
4. Prioritize your sleep
Daytime stress interferes with your nighttime sleep, and losing sleep can impair both your thinking and mood, creating a persistent fatigue loop.
To improve sleep quality, get some sunlight or SAD lamp exposure as soon as you wake up and set a consistent bedtime routine that includes time to relax before sleeping. Practices like meditation and relaxation techniques can combat insomnia.
Avoid caffeine and alcohol late in the day, and steer clear of screens at night, as blue light suppresses melatonin, the hormone that regulates sleep. Additionally, checking social media at night may heighten your emotions. Regular daytime physical activity is also beneficial; many studies show it can enhance sleep, particularly for middle-aged and older adults.
5. Connect with others
Having strong social support can boost your resilience to stress. Be deliberate in reaching out. Some friends or family are great listeners, while others are better at providing practical assistance, such as bringing a meal or babysitting for an hour.
Offering support not only helps others but can also boost your positive feelings and reduce negative ones. However, ensure your relationships remain balanced: a friend who consistently needs support but rarely offers any in return could add to your stress.
6. Establish boundaries
Overcommitting amplifies stress. While saying “yes” to people’s requests may feel good in the moment, it can deplete your energy and focus. Instead, try practicing phrases like:
“I need a moment to think it over.”
“I can’t take this on right now.”
“My time is limited today.”
Remember, healthy boundaries protect your well-being while also ensuring that you give your best to the things you commit to.
7. Break tasks into manageable steps
Big goals or tight deadlines can seem overwhelming, but stress is easier to handle when you identify the next specific action, select a small, achievable step, and celebrate your progress along the way. According to mental health experts, individuals who don’t celebrate their progress are more susceptible to chronic stress and burnout.
8. Shift your inner dialogue
Stress often comes with critical self-talk—the “shoulds” and “musts” that wear you down. You can change the narrative by noticing unhelpful thoughts, reframing them to be more balanced, and talking to yourself like you would a good friend. Reframing your thoughts and changing your self-talk can help you put things into perspective and handle stress more effectively.
9. Relax your muscles
Stress causes muscles to tense, which can lead to backaches, tension headaches, and overall fatigue. To relieve these symptoms, try stretches, massage, warm baths, or progressive muscle relaxation. This method has been proven to decrease anxiety and boost mental health. To practice, find a comfortable position and select a muscle group, such as your lower legs. Inhale and tighten the muscles for five to 10 seconds, then exhale and suddenly relax them. Rest for at least 10 seconds before moving to another muscle group.
Alternatively, you can try passive progressive muscle relaxation, which is similar but involves visualizing each muscle group one at a time and focusing on relaxing that area without tensing.
10. Pause from screens
In our fast-paced digital world, it’s difficult to go without gadgets for long, but taking breaks remains crucial. Continuous notifications and endless scrolling keep your nervous system on high alert. To counter this, establish intentional boundaries such as scheduling tech-free times (like at least an hour before sleep), disabling non-essential alerts, and going outside without your phone. Cutting down on digital distractions supports mental recovery.
11. Ask for help
Stress becomes more challenging when it’s chronic, layered, or interferes with your life. If you’re feeling overwhelmed and self-help methods aren’t enough, consider consulting a psychologist or mental health professional. They can help you recognize stress-triggering situations or behaviors and help develop a plan to modify these stressors, adjust your environment, and alter your responses.
And remember, asking for help isn’t a weakness; it means you’re courageous enough to face your struggles head-on.
Managing Acute and Chronic Stress Effectively
Stress can be either short-term or long-term. Acute stress occurs in response to immediate, temporary stressors, like a car accident or an argument. It can be very upsetting, but it usually passes quickly and responds well to coping strategies such as deep breathing or physical activity.
Meanwhile, chronic stress happens when stressors persist over time. These can stem from various situations, like a toxic workplace or friendship, or from difficult circumstances that are hard to escape, such as discrimination, racism, or poverty. Since responses to stress vary among individuals, what is tolerable for one person might become a source of ongoing stress for another.
The danger comes from uncontrolled long-term stress. It may cause fatigue, difficulty concentrating, headaches, and digestive issues. People with irritable bowel syndrome (IBS) often see symptoms worsen with psychological stress. While acute stress can temporarily boost certain immune responses, chronic stress wears down the immune system. It also impacts heart health, with studies linking chronic stress to coronary artery disease.
The bottom line
No matter how intense stress seems, it’s not a dead end. You can acquire skills to reduce its impact and make it easier to manage. Whether through building connections, exercising, or adjusting your mindset, every intentional choice enhances your resilience, so you can handle stress without letting it control your life.
Related Reading:
Reduce Stress With These Breathing Techniques
