🕷️ Crawler Inspector

URL Lookup

Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 121 (from laksa048)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa121.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical, ml_categories_json AS ml_categories_json, ml_types_json AS ml_types_json, ml_intent_types_json AS ml_intent_types_json, meta_language AS meta_language, attrs_author AS attrs_author, ifNull(toUnixTimestamp(attrs_publish_time), 0) AS attrs_publish_time, ifNull(toUnixTimestamp(attrs_original_publish_time), 0) AS attrs_original_publish_time, ifNull(attrs_is_republished, 0) AS attrs_is_republished, ifNull(attrs_nr_words, 0) AS attrs_nr_words, ifNull(attrs_boilerpipe_nr_words, 0) AS attrs_boilerpipe_nr_words, ifNull(body_ext_links_number, 0) AS body_ext_links_number, ifNull(body_int_links_number, 0) AS body_int_links_number, ifNull(meta_nofollow, 0) AS meta_nofollow, ifNull(meta_noarchive, 0) AS meta_noarchive, ifNull(props_was_rendered, 0) AS props_was_rendered, ifNull(src_redirect, \'\') AS src_redirect, ifNull(download_time_msec, 0) AS download_time_msec, ifNull(download_ttfb_msec, 0) AS download_ttfb_msec, ifNull(download_size, 0) AS download_size FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.helpguide.org/mental-health/stress/stress-management\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.helpguide.org/mental-health/stress/stress-management\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.helpguide.org\/mental-health\/stress\/stress-management","crawl_time":1777018742,"first_indexed_time":1717008253,"http_code":200,"src_unparsed":"org,helpguide!www,\/mental-health\/stress\/stress-management s443","src_root_hash":"10679577116146527521","history_drop_reason":null,"meta_title":"Stress Management: Strategies to Deal with Stress","meta_descriptions":["Overwhelmed by stress? You don't have to be. These stress management tips and strategies can help you reduce stress and regain your emotional balance."],"attrs_boilerpipe_text":"What is stress management?\nStress management involves using various techniques and coping strategies to manage your overall stress levels, improve how you react to stressful things in your life, and\nbuild resilience\n.\nIt may seem like there’s nothing you can do about stress—no way to avoid it and no way to de-stress completely when it hits. The bills won’t stop coming, there will never be more hours in the day, and your work and family responsibilities will always be demanding. But the truth is, you have a lot more control over stress than you may think. In fact, the simple realization that you’re in control of your life is the foundation of stress management.\nManaging stress is all about taking charge: of your thoughts, emotions, schedule, environment, and the way you deal with problems. The ultimate goal is a balanced life, with time for work, relationships, relaxation, and fun—plus the ability to hold up under pressure and meet challenges head on.\nBut there’s no one-size-fits-all solution to stress management. That’s why it’s important to experiment and find out what works best for you. Whether you’re looking to reduce your overall stress levels, avoid unnecessary stressors in your life, or deal with stress in the moment, the following stress management techniques and strategies can help.\nWhy do stress management techniques matter?\nIf you’re living with high levels of stress, you’re putting your entire well-being at risk. Stress wreaks havoc on your emotional equilibrium, as well as your overall physical and mental health. It narrows your ability to think clearly, function effectively, and enjoy life.\nMatching types of stress to stress management techniques\nBefore exploring stress management techniques, it’s important to recognize that stress can show up in different forms. As you’ll discover, the techniques you rely on to calm yourself may vary depending on the type of stress you’re dealing with. Some types of stress include acute, episodic acute and chronic stress.\nAcute stress.\nThis involves a temporary source of stress. Maybe you’re worried about an upcoming exam, or perhaps you’re stressed about your disorganized family travel plans. Once the event passes, you feel yourself relax.\nEpisodic acute stress.\nThis is when acute stress is a recurring issue for you. For instance, if you struggle with time management or your study strategies are ineffective, you’ll regularly feel stressed by exams. If you have a hard time setting boundaries at work, you’ll find yourself repeatedly taking on too many responsibilities.\nChronic stress.\nThis is when a stressor looms over you for a long time. Maybe you’re stuck in a tight financial situations for years. Or perhaps you or someone you love is dealing with a long-term health condition. You might feel a sense of hopelessness, as there doesn’t seem to be a break from the stress in sight.\nIdentify the causes of stress in your life\nStress management starts with identifying the sources of stress in your life. This isn’t as straightforward as it sounds. While it’s easy to identify major stressors such as changing jobs, moving, or going through a divorce, pinpointing the sources of chronic stress can be more complicated.\nIt’s all too easy to overlook how your own thoughts, feelings, and behaviors contribute to your everyday stress levels. Sure, you may know that you’re constantly worried about work deadlines, but maybe it’s your procrastination, rather than the actual job demands, that is causing the stress.\nA Specialized Path to Managing Stress\nWhen stress becomes overwhelming, self-help tips are only part of the solution. Talkspace offers an evidence-based path to stability with licensed therapists specialized in stress management and burnout recovery. Get the professional, affordable support you need. Apply code HELPGUIDE85 for $85 off your first month\nLearn More\nHelpGuide is user supported. We earn a commission if you sign up for BetterHelp’s services after clicking through from this site.\nLearn more\nTo identify what’s\nreally\nstressing you out, look closely at your habits, attitude, and excuses:\nDo you explain away stress as temporary (“I just have a million things going on right now”) even though you can’t remember the last time you took a breather?\nDo you define stress as an integral part of your work or home life (“Things are always crazy around here”) or as a part of your personality (“I have a lot of nervous energy, that’s all”)?\nDo you blame your stress on other people or outside events, or view it as entirely normal and unexceptional?\nUntil you accept responsibility for the role you play in creating or maintaining it, your stress level will remain outside your control.\nKeep a stress journal\nA stress\njournal\ncan help you identify the regular stressors in your life and the way you deal with them. Each time you feel stressed, make a note of it in your journal or use a stress tracker on your phone. As you keep a daily log, you will begin to see patterns and common themes. Write down:\nWhat caused your stress (make a guess if you’re unsure).\nHow you felt, both physically and emotionally.\nHow you acted in response.\nWhat you did to make yourself feel better.\nHow to manage stress: Practice the 4 As of stress management\nThere are many healthy ways to reduce stress or cope with its effects, but they all require change. You can either change the situation or change your reaction. When deciding which option to choose, it’s helpful to think of the four As:\navoid\n,\nalter\n,\naccept\n, or\nadapt\n.\n1. Avoid unnecessary stress\nNot all stress can be avoided, and it’s not healthy to avoid a situation that needs to be addressed.  But you may be surprised by the number of stressors in your life that you can eliminate.\nLearn how to say “no.”\nKnow your limits and stick to them. Whether in your personal or professional life, taking on more than you can handle is a surefire recipe for stress.\nAvoid people who stress you out.\nIf someone consistently causes stress in your life, limit the amount of time you spend with that person, or end the relationship.\nTake control of your environment.\nIf the evening news makes you anxious, turn off the TV. If traffic makes you tense, take a longer but less-traveled route. If going to the market is an unpleasant chore, do your grocery shopping online.\nAvoid hot-button topics\n. If you get upset over religion or politics, cross them off your conversation list. If you repeatedly argue about the same subject with the same people, stop bringing it up or excuse yourself when it’s the topic of discussion.\nPare down your to-do list.\nAnalyze your schedule, responsibilities, and daily tasks. If you’ve got too much on your plate, distinguish between the “shoulds” and the “musts.” Drop tasks that aren’t truly necessary to the bottom of the list or eliminate them entirely.\n2. Alter the situation\nIf you can’t avoid a stressful situation, try to alter it. Often, this involves changing the way you communicate and operate in your daily life.\nExpress your feelings instead of bottling them up.\nIf something or someone is bothering you, communicate your concerns in an open and respectful way. If you don’t voice your feelings, resentment will build and the stress will increase.\nBe willing to compromise.\nWhen you ask someone to change their behavior, be willing to do the same. If you both are willing to bend at least a little, you’ll have a good chance of finding a happy middle ground.\nBe more assertive.\n Don’t take a backseat in your own life. Deal with problems head on, doing your best to anticipate and prevent them. If you’ve got an exam to study for and your chatty roommate just got home, say up front that you only have five minutes to talk.\nFind balance.\nAll work and no play is a recipe for burnout. Try to find a balance between work and family life, social activities and solitary pursuits, daily responsibilities and downtime.\n3. Adapt to the stressor\nIf you can’t change the stressor, change yourself. You can adapt to stressful situations and regain your sense of control by changing your expectations and attitude.\nReframe problems.\nTry to view stressful situations from a more positive perspective. Rather than fuming about a traffic jam, look at it as an opportunity to pause and regroup, listen to your favorite radio station, or enjoy some alone time.\nLook at the big picture.\nTake perspective of the stressful situation. Ask yourself how important it will be in the long run. Will it matter in a month? A year? Is it really worth getting upset over? If the answer is no, focus your time and energy elsewhere.\nAdjust your standards.\nPerfectionism is a major source of avoidable stress. Stop setting yourself up for failure by demanding perfection. Set reasonable standards for yourself and others, and learn to be okay with “good enough.”\nPractice gratitude.\nWhen stress is getting you down, take a moment to reflect on all the things you\nappreciate in your life\n, including your own positive qualities and gifts. This simple strategy can help you keep things in perspective.\n4. Accept the things you can’t change\nSome sources of stress are unavoidable. You can’t prevent or change stressors such as the death of a loved one, a serious illness, or a national recession. In such cases, the best way to cope with stress is to accept things as they are. Acceptance may be difficult, but in the long run, it’s easier than railing against a situation you can’t change.\nDon’t try to control the uncontrollable.\nMany things in life are beyond our control, particularly the behavior of other people. Rather than stressing out over them, focus on the things you can control such as the way you choose to react to problems.\nLook for the upside.\nWhen facing major challenges, try to look at them as opportunities for personal growth. If your own poor choices contributed to a stressful situation, reflect on them and learn from your mistakes.\nLearn to forgive.\nAccept the fact that we live in an imperfect world and that people make mistakes. Let go of anger and resentments. Free yourself from negative energy by forgiving and moving on.\nShare your feelings.\nExpressing what you’re going through can be very cathartic, even if there’s nothing you can do to alter the stressful situation. Talk to a trusted friend or make an appointment with a therapist.\nReplace unhealthy coping strategies with healthy ones\nThink about the ways you currently manage and cope with stress in your life. Your stress journal can help you identify them. Are your coping strategies healthy or unhealthy? Many of us cope with stress in ways that make us feel better temporarily—but compound the problem in the long run.\nUnhealthy ways of dealing with stress\nUsing alcohol or drugs to relax\n.\nBingeing\non junk or comfort food.\nZoning out for hours on your phone or TV.\nWithdrawing from friends, family, and social activities.\nSleeping too much.\nFilling up every minute of the day to avoid facing problems.\nTaking out your stress on others\nProcrastinating.\nIf your methods of coping with stress aren’t contributing to your greater emotional and physical health, it’s time to find healthier ones. No single method works for everyone or in every situation, so experiment with different stress management techniques and strategies. Focus on what makes you feel calm and in control.\nSpeak to a Licensed Therapist\nBetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more. Take the assessment and get matched with a therapist in as little as 48 hours.\nTake Assessment\nHelpGuide is user supported. We earn a commission if you sign up for BetterHelp’s services after clicking through from this site.\nLearn more\nIn addition to practicing the 4 As of stress management, there are other techniques and strategies that you can use to better manage stress. We all respond to stress and stress management techniques in different ways, so experiment with the following approaches to find what works best for you.\nTechnique 1: Move more during your day\nWhen you’re stressed, the last thing you probably feel like doing is getting up and exercising. But\nphysical activity\nis a huge stress reliever—and you don’t have to be an athlete or spend hours in a gym to experience the benefits. Exercise releases endorphins that make you feel good, and it can also serve as a valuable distraction from your daily worries.\nWhile you’ll get the most benefit from regularly exercising for 30 minutes or more, it’s okay to build up your fitness level gradually. Even very small activities can add up over the course of a day. The first step is to get yourself up and moving. Here are some easy ways to incorporate exercise into your daily schedule:\nPut on some music\nand dance around.\nTake your\ndog for a walk\n.\nWalk or cycle to the grocery store.\nUse the stairs at home or work rather than an elevator.\nPark your car in the farthest spot in the lot and walk the rest of the way.\nPair up with an exercise partner and encourage each other as you work out.\nPlay ping-pong or an activity-based video game with your kids.\nUsing mindful rhythmic exercise to manage stress\nWhile just about any form of physical activity can help burn away tension and stress, rhythmic activities are especially effective. Good choices include walking, running, swimming, dancing, cycling, tai chi, and aerobics. But whatever you choose, make sure it’s something you enjoy so you’re more likely to stick with it.\nWhile you’re exercising, make a conscious effort to pay attention to your body and the physical (and sometimes emotional) sensations you experience as you’re moving. Focus on coordinating your breathing with your movements, for example, or notice how the air or sunlight feels on your skin. Adding this mindfulness element will help you break out of the cycle of negative thoughts that often accompanies overwhelming stress.\nTechnique 2: Better manage your time\nPoor time management can cause a lot of stress. When you’re stretched too thin and running behind, it’s hard to stay calm and focused. Plus, you’ll be tempted to avoid or cut back on all the healthy things you should be doing to keep stress in check, like socializing and getting enough sleep. The good news: there are things you can do to achieve a healthier work-life balance.\nDon’t over-commit yourself.\nAvoid scheduling things back-to-back or trying to fit too much into one day. All too often, we underestimate how long things will take.\nPrioritize tasks.\nMake a list of tasks you have to do, and tackle them in order of importance. Do the high-priority items first. If you have something particularly unpleasant or stressful to do, get it over with early. The rest of your day will be more pleasant as a result.\nBreak projects into small steps.\nIf a large project seems overwhelming, make a step-by-step plan. Focus on one manageable step at a time, rather than taking on everything at once.\nDelegate responsibility.\nYou don’t have to do it all yourself, whether at home, school, or on the job. If other people can take care of the task, why not let them? Let go of the desire to control or oversee every little step. You’ll be letting go of unnecessary stress in the process.\nTechnique 3: Reach out and connect to others\nThere is nothing more calming than spending quality time with another human being who makes you feel safe and understood. In fact, face-to-face interaction triggers a cascade of hormones that counteracts the body’s defensive “fight-or-flight” response. It’s nature’s natural stress reliever (as an added bonus, it also helps stave off depression and anxiety). So make it a point to connect regularly—and in person—with family and friends.\n[Read:\nSocial Support for Stress Relief\n]\nKeep in mind that the people you talk to don’t have to be able to fix your stress. They simply need to be good listeners. And try not to let worries about looking weak or being a burden keep you from opening up. The people who care about you will be flattered by your trust. It will only strengthen your bond.\nOf course, you may not always have someone close by to lean on when you feel overwhelmed by stress, but by building and maintaining a\nnetwork of close friends\nyou can improve your resiliency to life’s stressors.\nTips for building relationships\nReach out to a colleague at work.\nHelp someone else by\nvolunteering\n.\nHave lunch or coffee with a friend.\nAsk a loved one to check in with you regularly.\nCall or email an old friend.\nGo for a walk\nwith a workout buddy.\nSchedule a weekly dinner date.\nMeet new people by taking a class or joining a club.\nConfide in a clergy member, teacher, or sports coach.\nJoin a\nsupport group\nor try group therapy—either in-person or via one of the\nbest online therapy platforms\n.\nTechnique 4: Make time for fun and relaxation\nBeyond a take-charge approach and a positive attitude, you can reduce stress in your life by carving out “me” time. Don’t get so caught up in the hustle and bustle of life that you forget to take care of your own needs. Nurturing yourself is a necessity, not a luxury. If you regularly make time for fun and relaxation, you’ll be in a better place to handle life’s stressors.\nSet aside leisure time.\nInclude rest and relaxation in your daily schedule. Don’t allow other obligations to encroach. This is your time to take a break from all responsibilities and recharge your batteries.\nDo something you enjoy every day.\nMake time for leisure activities that bring you joy, whether it be stargazing, playing the piano, or working on your bike.\nKeep your sense of humor.\nThis includes the ability to laugh at yourself.\nThe act of laughing\nhelps your body fight stress in a number of ways.\nTake up a relaxation practice.\nRelaxation techniques such as yoga, meditation, and deep breathing activate the\nbody’s relaxation response\n, a state of restfulness that is the opposite of the fight or flight or mobilization stress response. As you learn and practice these techniques, your stress levels will decrease and your mind and body will become calm and centered.\nTechnique 5: Maintain balance with a healthy lifestyle\nIn addition to regular exercise, there are other healthy lifestyle choices that can increase your resistance to stress.\nEat a healthy diet\n.\nWell-nourished bodies are better prepared to cope with stress, so be mindful of what you eat. Start your day right with breakfast, and keep your energy up and your mind clear with\nbalanced, nutritious meals\nthroughout the day.\nReduce caffeine and sugar.\nThe temporary “highs” caffeine and sugar provide often end with a crash in mood and energy. By reducing the amount of coffee, soft drinks, chocolate, and\nsugar snacks in your diet\n, you’ll feel more relaxed and you’ll sleep better.\nAvoid alcohol, cigarettes, and drugs.\nSelf-medicating with alcohol or drugs\nmay provide an easy escape from stress, but the relief is only temporary. Don’t avoid or mask the issue at hand; deal with problems head on and with a clear mind.\nGet enough sleep.\nAdequate sleep\nfuels your mind, as well as your body. Feeling tired will increase your stress because it may cause you to think irrationally.\nStrategies for stress management in the moment\nWhen you’re frazzled by your morning commute, stuck in a stressful meeting at work, or fried from another argument with your spouse, you need a way to manage your stress levels\nright now\n. That’s where\nquick stress relief\ncomes in.\nThe fastest way to reduce stress is by taking a deep breath and using your senses—what you see, hear, taste, and touch—or through a soothing movement. By viewing a favorite photo, smelling a specific scent, listening to a favorite piece of music, tasting a piece of gum, or hugging a pet, for example, you can quickly relax and focus yourself.\nNot everyone responds to each sensory experience in the same way. The key to quick stress relief is to experiment and discover the unique sensory experiences that work best for you.\nWhen to seek professional help\nThe stress management techniques listed above might not be effective for everyone. Or perhaps they help a little, but your stress continues to feel out of control. Here a few reasons why you might consider seeking help from a therapist or other mental health professional:\nYou’re increasingly reliant on unhealthy coping mechanisms, such as drinking or smoking\nStress is taking a toll on your social life, causing you to be irritable and withdrawn from friends\nYou’re in a constant state of physical tension, leading to symptoms like headaches and insomnia\nStress is making it difficult for you to focus at work or in school\nIf you’ve made the decision to find help, know that online therapy platforms make it easy to get started and find a provider who can help you manage your stress. You can learn more in our listing of the\nbest online therapy platforms\n.\nMore Information\nTrauma- and Stressor-Related Disorders. (2013). In\nDiagnostic and Statistical Manual of Mental Disorders\n. American Psychiatric Association.\nLink\nCan, Yekta Said, Heather Iles-Smith, Niaz Chalabianloo, Deniz Ekiz, Javier Fernández-Álvarez, Claudia Repetto, Giuseppe Riva, and Cem Ersoy. “How to Relax in Stressful Situations: A Smart Stress Reduction System.”\nHealthcare\n8, no. 2 (April 16, 2020): 100.\nLink\nNorelli, Samantha K., Ashley Long, and Jeffrey M. Krepps. “Relaxation Techniques.” In\nStatPearls\n. Treasure Island (FL): StatPearls Publishing, 2021.\nLink\nToussaint, Loren, Quang Anh Nguyen, Claire Roettger, Kiara Dixon, Martin Offenbächer, Niko Kohls, Jameson Hirsch, and Fuschia Sirois. “Effectiveness of Progressive Muscle Relaxation, Deep Breathing, and Guided Imagery in Promoting Psychological and Physiological States of Relaxation.”\nEvidence-Based Complementary and Alternative Medicine\n2021 (July 3, 2021): e5924040.\nLink\nUnger, Cynthia A, David Busse, and Ilona S Yim. “The Effect of Guided Relaxation on Cortisol and Affect: Stress Reactivity as a Moderator.”\nJournal of Health Psychology\n22, no. 1 (January 1, 2017): 29–38.\nLink\nSingh, Karuna. “Nutrient and Stress Management.”\nJournal of Nutrition & Food Sciences\n6, no. 4 (2016).\nLink\nKatsarou, Alexia L., Marios M. Vryonis, Athanassios D. Protogerou, Evangelos C. Alexopoulos, Apostolos Achimastos, Dimitrios Papadogiannis, George P. Chrousos, and Christina Darviri. “Stress Management and Dietary Counseling in Hypertensive Patients: A Pilot Study of Additional Effect.”\nPrimary Health Care Research & Development\n15, no. 1 (January 2014): 38–45.\nLink\nErrisuriz, Vanessa L., Keryn E. Pasch, and Cheryl L. Perry. “Perceived Stress and Dietary Choices: The Moderating Role of Stress Management.”\nEating Behaviors\n22 (August 1, 2016): 211–16.\nLink\nChoi, Dong-Woo, Sung-Youn Chun, Sang Ah Lee, Kyu-Tae Han, and Eun-Cheol Park. “Association between Sleep Duration and Perceived Stress: Salaried Worker in Circumstances of High Workload.”\nInternational Journal of Environmental Research and Public Health\n15, no. 4 (April 2018): 796.\nLink\nBlaxton, Jessica M., Cindy S. Bergeman, Brenda R. Whitehead, Marcia E. Braun, and Jessic D. Payne. “Relationships Among Nightly Sleep Quality, Daily Stress, and Daily Affect.”\nThe Journals of Gerontology: Series B\n72, no. 3 (May 1, 2017): 363–72.\nLink\nSaleh, Dalia, Nathalie Camart, Fouad Sbeira, and Lucia Romo. “Can We Learn to Manage Stress? A Randomized Controlled Trial Carried out on University Students.”\nPLOS ONE\n13, no. 9 (September 5, 2018): e0200997.\nLink\nLoprinzi, Paul D., and Emily Frith. “Protective and Therapeutic Effects of Exercise on Stress-Induced Memory Impairment.”\nThe Journal of Physiological Sciences: JPS\n69, no. 1 (January 2019): 1–12.\nLink\nSalmon, P. “Effects of Physical Exercise on Anxiety, Depression, and Sensitivity to Stress: A Unifying Theory.”\nClinical Psychology Review\n21, no. 1 (February 2001): 33–61.\nLink","attrs_markdown":"[![HelpGuide.org](https:\/\/www.helpguide.org\/wp-content\/uploads\/Group-13075.svg)](https:\/\/www.helpguide.org\/)\n\n- [Español](https:\/\/www.helpguide.org\/es\/wellness\/heart-health\/manejo-del-estres)\n\n- [About Us](https:\/\/www.helpguide.org\/about-us)\n  - [About Us](https:\/\/www.helpguide.org\/about-us)\n  - [Meet Our Team](https:\/\/www.helpguide.org\/about-us\/meet-our-team)\n  - [Our Story](https:\/\/www.helpguide.org\/about-us\/our-story)\n  - [Jeanne Segal, Ph.D.](https:\/\/www.helpguide.org\/about-us\/jeanne-segal)\n  - [Advisory Council](https:\/\/www.helpguide.org\/professional-advisory-council)\n  - [Contact Us](https:\/\/www.helpguide.org\/contact-us)\n- [Resources](https:\/\/www.helpguide.org\/mental-health\/stress\/stress-management)\n  - [Harvard Health Partnership](https:\/\/www.helpguide.org\/harvard)\n  - [Audio Meditations](https:\/\/www.helpguide.org\/mental-health\/meditation)\n  - [Newsletter](https:\/\/www.helpguide.org\/newsletter)\n  - [Helplines](https:\/\/www.helpguide.org\/find-help)\n\n[Donate](https:\/\/give.helpguide.org\/give\/581002\/#!\/donation\/checkout)\n\n[![HelpGuide.org](https:\/\/www.helpguide.org\/wp-content\/uploads\/Logo-3.svg)](https:\/\/www.helpguide.org\/)\n\n[Donate](https:\/\/give.helpguide.org\/give\/581002\/#!\/donation\/checkout)\n\n- [Relaxation Techniques for Stress Relief](https:\/\/www.helpguide.org\/mental-health\/stress\/relaxation-techniques-for-stress-relief)\n- [Quick Stress Relief](https:\/\/www.helpguide.org\/mental-health\/stress\/quick-stress-relief)\n- [How to Stop Worrying and End Anxious Thoughts](https:\/\/www.helpguide.org\/mental-health\/anxiety\/how-to-stop-worrying)\n- [What is Cortisol and How Does it Work?](https:\/\/www.helpguide.org\/mental-health\/stress\/what-is-cortisol)\n- [Journaling for Mental Health and Wellness](https:\/\/www.helpguide.org\/mental-health\/wellbeing\/journaling-for-mental-health-and-wellness)\n- [Stress Relief Guide](https:\/\/www.helpguide.org\/mental-health\/stress\/stress-relief-guide)\n- [Social Support for Stress Relief](https:\/\/www.helpguide.org\/mental-health\/stress\/social-support-for-stress-relief)\n- [12 Ways to Reduce Stress with Music](https:\/\/www.helpguide.org\/mental-health\/stress\/12-ways-to-reduce-stress-with-music)\n- [Online Therapy: Is it Right for You?](https:\/\/www.helpguide.org\/?p=130493)\n\n- [Mental Health](https:\/\/www.helpguide.org\/mental-health)\n  [Mental Health](https:\/\/www.helpguide.org\/mental-health)\n  \n  - [ADHD](https:\/\/www.helpguide.org\/mental-health\/adhd)\n  - [Addiction](https:\/\/www.helpguide.org\/mental-health\/addiction)\n  - [Anxiety](https:\/\/www.helpguide.org\/mental-health\/anxiety)\n  - [Bipolar Disorder](https:\/\/www.helpguide.org\/mental-health\/bipolar-disorder)\n  - [Depression](https:\/\/www.helpguide.org\/mental-health\/depression)\n  - [Eating Disorders](https:\/\/www.helpguide.org\/mental-health\/eating-disorders)\n  - [Grief & Loss](https:\/\/www.helpguide.org\/mental-health\/grief)\n  \n  - [Personality Disorders](https:\/\/www.helpguide.org\/mental-health\/personality-disorders)\n  - [PTSD & Trauma](https:\/\/www.helpguide.org\/mental-health\/ptsd-trauma)\n  - [Schizophrenia](https:\/\/www.helpguide.org\/mental-health\/schizophrenia)\n  - [Stress](https:\/\/www.helpguide.org\/mental-health\/stress)\n  - [Suicide & Self-Harm](https:\/\/www.helpguide.org\/mental-health\/suicide-self-harm)\n  - [Treatment](https:\/\/www.helpguide.org\/mental-health\/treatment)\n  \n  Featured\n  \n  [Coping with Depression](https:\/\/www.helpguide.org\/mental-health\/depression\/coping-with-depression)\n  \n  Tips for overcoming depression one step at a time\n  \n  [![A woman in an orange dress strolls gracefully along a scenic path surrounded by greenery as she is coping with depression.](https:\/\/www.helpguide.org\/wp-content\/uploads\/2023\/02\/Coping-with-Depression-384x256.jpeg)](https:\/\/www.helpguide.org\/mental-health\/depression\/coping-with-depression)\n  \n  [The Best Online Therapy Platforms](https:\/\/www.helpguide.org\/mental-health\/treatment\/best-online-therapy)\n  \n  HelpGuide’s reviews of the best services\n  \n  [![Abstract illustration of a woman sitting on the floor, a hand reaching out to her from a computer screen, symbolizing the best online therapy services.](https:\/\/www.helpguide.org\/wp-content\/uploads\/2025\/08\/Online-Therapy-384x384.png)](https:\/\/www.helpguide.org\/mental-health\/treatment\/best-online-therapy)\n- [Health & Wellness](https:\/\/www.helpguide.org\/wellness)\n  [Health & Wellness](https:\/\/www.helpguide.org\/wellness)\n  \n  - [Exercise & Fitness](https:\/\/www.helpguide.org\/wellness\/fitness)\n  - [Nutrition](https:\/\/www.helpguide.org\/wellness\/nutrition)\n  - [Sleep](https:\/\/www.helpguide.org\/wellness\/sleep)\n  - [Stress](https:\/\/www.helpguide.org\/mental-health\/stress)\n  - [Well-being & Happiness](https:\/\/www.helpguide.org\/mental-health\/wellbeing)\n  - [Pets](https:\/\/www.helpguide.org\/wellness\/pets)\n  \n  - [Weight Management](https:\/\/www.helpguide.org\/wellness\/weight-loss)\n  - [Work & Career](https:\/\/www.helpguide.org\/wellness\/career)\n  - [Illness & Disability](https:\/\/www.helpguide.org\/wellness\/health-conditions)\n  - [Heart Health](https:\/\/www.helpguide.org\/wellness\/heart-health)\n  - [Cancer](https:\/\/www.helpguide.org\/wellness\/cancer)\n  - [Sexual Health](https:\/\/www.helpguide.org\/relationships\/sexual-health)\n  \n  Featured\n  \n  [Stress Management](https:\/\/www.helpguide.org\/mental-health\/stress\/stress-management)\n  \n  How to reduce, prevent, and relieve stress\n  \n  [![A person calmly displays a colorful bunch of flowers in front of a lush green backdrop, suggesting successful stress management.](https:\/\/www.helpguide.org\/wp-content\/uploads\/2023\/02\/Stress-Management-384x256.jpeg)](https:\/\/www.helpguide.org\/mental-health\/stress\/stress-management)\n  \n  [Insomnia: What to Do When You Can't Sleep](https:\/\/www.helpguide.org\/wellness\/sleep\/insomnia-causes-and-cures)\n  \n  The causes of insomnia, and what to do when you can’t sleep\n  \n  [![A woman in a denim shirt sits on a bed, looking out a window at city lights during the night.](https:\/\/www.helpguide.org\/wp-content\/uploads\/2023\/02\/Insomnia-384x256.jpeg)](https:\/\/www.helpguide.org\/wellness\/sleep\/insomnia-causes-and-cures)\n- [Children & Family](https:\/\/www.helpguide.org\/family)\n  [Children & Family](https:\/\/www.helpguide.org\/family)\n  \n  - [Autism](https:\/\/www.helpguide.org\/mental-health\/autism)\n  - [Learning Disabilities](https:\/\/www.helpguide.org\/family\/learning-disabilities)\n  - [Family Caregiving](https:\/\/www.helpguide.org\/family\/caregiving)\n  \n  - [Parenting](https:\/\/www.helpguide.org\/family\/parenting)\n  - [Teen Issues](https:\/\/www.helpguide.org\/family\/young-adults)\n  \n  Featured\n  \n  [ADHD in Children](https:\/\/www.helpguide.org\/mental-health\/adhd\/adhd-in-children)\n  \n  What Attention Deficit Hyperactivity Disorder looks like in kids\n  \n  [![Two children wearing aviator goggles and hats glide on skateboards with arms outstretched, illustrating ADHD in children.](https:\/\/www.helpguide.org\/wp-content\/uploads\/2023\/02\/ADHD-in-Children-384x256.jpeg)](https:\/\/www.helpguide.org\/mental-health\/adhd\/adhd-in-children)\n  \n  [Caregiver Stress and Caregiver Burnout](https:\/\/www.helpguide.org\/family\/caregiving\/caregiver-stress-and-burnout)\n  \n  Tips for regaining your energy, optimism, and hope\n  \n  [![Withered plant in a terracotta pot under harsh sunlight, representing caregiver burnout and depletion.](https:\/\/www.helpguide.org\/wp-content\/uploads\/2023\/02\/Caregiver-Burnout-384x256.jpeg)](https:\/\/www.helpguide.org\/family\/caregiving\/caregiver-stress-and-burnout)\n- [Relationships](https:\/\/www.helpguide.org\/relationships)\n  [Relationships](https:\/\/www.helpguide.org\/relationships)\n  \n  - [Communication](https:\/\/www.helpguide.org\/relationships\/communication)\n  - [Emotional Intelligence](https:\/\/www.helpguide.org\/mental-health\/emotional-intelligence)\n  - [Love & Friendship](https:\/\/www.helpguide.org\/relationships\/social-connection)\n  \n  - [Domestic Abuse](https:\/\/www.helpguide.org\/relationships\/domestic-abuse)\n  - [Sexual Health](https:\/\/www.helpguide.org\/relationships\/sexual-health)\n  \n  Featured\n  \n  [Setting Healthy Boundaries in Relationships](https:\/\/www.helpguide.org\/relationships\/social-connection\/setting-healthy-boundaries-in-relationships)\n  \n  Strengthen your connections and improve your self-esteem\n  \n  [![Two people stand either side of a red line, symbolizing setting boundaries in relationships.](https:\/\/www.helpguide.org\/wp-content\/uploads\/2022\/07\/Boundaries-384x256.png)](https:\/\/www.helpguide.org\/relationships\/social-connection\/setting-healthy-boundaries-in-relationships)\n  \n  [Improving Emotional Intelligence (EQ)](https:\/\/www.helpguide.org\/mental-health\/wellbeing\/emotional-intelligence-eq)\n  \n  Boost your EQ to help find happiness and success\n  \n  [![Two small wooden figures each walk inside their own large, circular band, representing improving emotional intelligence.](https:\/\/www.helpguide.org\/wp-content\/uploads\/2023\/02\/Improving-Emotional-Intelligence-384x257.jpeg)](https:\/\/www.helpguide.org\/mental-health\/wellbeing\/emotional-intelligence-eq)\n- [Aging Well](https:\/\/www.helpguide.org\/aging)\n  [Aging Well](https:\/\/www.helpguide.org\/aging)\n  \n  - [Healthy Aging](https:\/\/www.helpguide.org\/aging\/healthy-aging)\n  - [Alzheimer’s Disease & Dementia](https:\/\/www.helpguide.org\/aging\/dementia)\n  \n  - [Family Caregiving](https:\/\/www.helpguide.org\/family\/caregiving)\n  - [End of Life](https:\/\/www.helpguide.org\/aging\/end-of-life)\n  \n  Featured\n  \n  [Depression in Older Adults](https:\/\/www.helpguide.org\/mental-health\/depression\/depression-in-older-adults)\n  \n  Recognizing the signs and getting the right treatment\n  \n  [![A bush adorned with a contrast of orange and white flowers, showcasing the nature of depression in older adults](https:\/\/www.helpguide.org\/wp-content\/uploads\/2023\/02\/Depression-in-Older-Adults-384x576.jpeg)](https:\/\/www.helpguide.org\/mental-health\/depression\/depression-in-older-adults)\n  \n  [Aging Well](https:\/\/www.helpguide.org\/aging\/healthy-aging\/staying-healthy-as-you-age)\n  \n  Tips to staying healthy as you get older\n  \n  [![Low-angle shot looking up into the expansive, sun-drenched canopy of a large oak tree against a clear blue sky, representing aging well.](https:\/\/www.helpguide.org\/wp-content\/uploads\/2023\/02\/Aging-Well-384x256.jpeg)](https:\/\/www.helpguide.org\/aging\/healthy-aging\/staying-healthy-as-you-age)\n- [Screeners](https:\/\/www.helpguide.org\/screening-tests\/depression-test)\n  - [Depression Test](https:\/\/www.helpguide.org\/screening-tests\/depression-test)\n\n- [Mental Health](https:\/\/www.helpguide.org\/mental-health)\n- [Health & Wellness](https:\/\/www.helpguide.org\/wellness)\n- [Children & Family](https:\/\/www.helpguide.org\/family)\n- [Relationships](https:\/\/www.helpguide.org\/relationships)\n- [Aging Well](https:\/\/www.helpguide.org\/aging)\n- [Screeners](https:\/\/www.helpguide.org\/screening-tests\/depression-test)\n\n- [About Us](https:\/\/www.helpguide.org\/about-us)\n- [Resources](https:\/\/www.helpguide.org\/mental-health\/stress\/stress-management)\n\n- [Español](https:\/\/www.helpguide.org\/es\/wellness\/heart-health\/manejo-del-estres)\n\nReturn\n\n[Mental Health](https:\/\/www.helpguide.org\/mental-health)\n\n- [ADHD](https:\/\/www.helpguide.org\/mental-health\/adhd)\n- [Addiction](https:\/\/www.helpguide.org\/mental-health\/addiction)\n- [Anxiety](https:\/\/www.helpguide.org\/mental-health\/anxiety)\n- [Bipolar Disorder](https:\/\/www.helpguide.org\/mental-health\/bipolar-disorder)\n- [Depression](https:\/\/www.helpguide.org\/mental-health\/depression)\n- [Eating Disorders](https:\/\/www.helpguide.org\/mental-health\/eating-disorders)\n- [Grief & Loss](https:\/\/www.helpguide.org\/mental-health\/grief)\n- [Personality Disorders](https:\/\/www.helpguide.org\/mental-health\/personality-disorders)\n- [PTSD & Trauma](https:\/\/www.helpguide.org\/mental-health\/ptsd-trauma)\n- [Schizophrenia](https:\/\/www.helpguide.org\/mental-health\/schizophrenia)\n- [Stress](https:\/\/www.helpguide.org\/mental-health\/stress)\n- [Suicide & Self-Harm](https:\/\/www.helpguide.org\/mental-health\/suicide-self-harm)\n- [Treatment](https:\/\/www.helpguide.org\/mental-health\/treatment)\n\nReturn\n\n[Health & Wellness](https:\/\/www.helpguide.org\/wellness)\n\n- [Exercise & Fitness](https:\/\/www.helpguide.org\/wellness\/fitness)\n- [Nutrition](https:\/\/www.helpguide.org\/wellness\/nutrition)\n- [Sleep](https:\/\/www.helpguide.org\/wellness\/sleep)\n- [Stress](https:\/\/www.helpguide.org\/mental-health\/stress)\n- [Well-being & Happiness](https:\/\/www.helpguide.org\/mental-health\/wellbeing)\n- [Pets](https:\/\/www.helpguide.org\/wellness\/pets)\n- [Weight Management](https:\/\/www.helpguide.org\/wellness\/weight-loss)\n- [Work & Career](https:\/\/www.helpguide.org\/wellness\/career)\n- [Illness & Disability](https:\/\/www.helpguide.org\/wellness\/health-conditions)\n- [Heart Health](https:\/\/www.helpguide.org\/wellness\/heart-health)\n- [Cancer](https:\/\/www.helpguide.org\/wellness\/cancer)\n- [Sexual Health](https:\/\/www.helpguide.org\/relationships\/sexual-health)\n\nReturn\n\n[Children & Family](https:\/\/www.helpguide.org\/family)\n\n- [Autism](https:\/\/www.helpguide.org\/mental-health\/autism)\n- [Learning Disabilities](https:\/\/www.helpguide.org\/family\/learning-disabilities)\n- [Family Caregiving](https:\/\/www.helpguide.org\/family\/caregiving)\n- [Parenting](https:\/\/www.helpguide.org\/family\/parenting)\n- [Teen Issues](https:\/\/www.helpguide.org\/family\/young-adults)\n\nReturn\n\n[Relationships](https:\/\/www.helpguide.org\/relationships)\n\n- [Communication](https:\/\/www.helpguide.org\/relationships\/communication)\n- [Emotional Intelligence](https:\/\/www.helpguide.org\/mental-health\/emotional-intelligence)\n- [Love & Friendship](https:\/\/www.helpguide.org\/relationships\/social-connection)\n- [Domestic Abuse](https:\/\/www.helpguide.org\/relationships\/domestic-abuse)\n- [Sexual Health](https:\/\/www.helpguide.org\/relationships\/sexual-health)\n\nReturn\n\n[Aging Well](https:\/\/www.helpguide.org\/aging)\n\n- [Healthy Aging](https:\/\/www.helpguide.org\/aging\/healthy-aging)\n- [Alzheimer’s Disease & Dementia](https:\/\/www.helpguide.org\/aging\/dementia)\n- [Family Caregiving](https:\/\/www.helpguide.org\/family\/caregiving)\n- [End of Life](https:\/\/www.helpguide.org\/aging\/end-of-life)\n\nReturn\n\n[Screeners](https:\/\/www.helpguide.org\/screening-tests\/depression-test)\n\n- [Depression Test](https:\/\/www.helpguide.org\/screening-tests\/depression-test)\n\nReturn\n\n[About Us](https:\/\/www.helpguide.org\/about-us)\n\n- [About Us](https:\/\/www.helpguide.org\/about-us)\n- [Meet Our Team](https:\/\/www.helpguide.org\/about-us\/meet-our-team)\n- [Our Story](https:\/\/www.helpguide.org\/about-us\/our-story)\n\nReturn\n\n[Resources](https:\/\/www.helpguide.org\/mental-health\/stress\/stress-management)\n\n- [Harvard Health Partnership](https:\/\/www.helpguide.org\/harvard)\n- [Audio Meditations](https:\/\/www.helpguide.org\/mental-health\/meditation)\n- [Newsletter](https:\/\/www.helpguide.org\/newsletter)\n- [Helplines](https:\/\/www.helpguide.org\/find-help)\n\nWhat is stress management?\n\n- What is stress management?\n- Matching types of stress to stress management techniques\n- Identify the causes\n- Practice the 4 As\n- Replace unhealthy coping strategies\n- Other stress management techniques\n- Reducing stress in the moment\n- When to seek professional help\n\n[Home](https:\/\/www.helpguide.org\/) [Choose a Therapist](https:\/\/www.helpguide.org\/)\n\n### Choose a Therapist\nThis therapist directory is offered in partnership with BetterHelp. If you sign up for therapy after clicking through from this site, HelpGuide will earn a commission. This helps us continue our nonprofit mission and continue to be there as a free mental health resource for everyone.\n\nNeed to talk to someone now? [Find a crisis helpline](https:\/\/www.helpguide.org\/find-help)\n\nIf you're a BetterHelp therapist with questions about your directory listing, please contact [therapists@betterhelp.com](mailto:therapists@betterhelp.com)\n\nNeed to talk to someone now? [Find a crisis helpline](https:\/\/www.helpguide.org\/find-help)\n\n[Are You Feeling Suicidal? How to Cope with Thoughts of Suicide](https:\/\/www.helpguide.org\/mental-health\/suicide-self-harm\/are-you-feeling-suicidal)\n\n[![depression-helpline](https:\/\/www.helpguide.org\/wp-content\/plugins\/helpguide-core-functionality\/assets\/images\/svg\/depression-helpline.svg) Coping with depression Tips for overcoming depression one step at a time](https:\/\/www.helpguide.org\/mental-health\/depression\/coping-with-depression)\n\n[![generalized-helpline](https:\/\/www.helpguide.org\/wp-content\/plugins\/helpguide-core-functionality\/assets\/images\/svg\/generalized-helpline.svg) Generalized Anxiety Disorder Symptoms, treatment, and self-help for chronic anxiety](https:\/\/www.helpguide.org\/mental-health\/anxiety\/generalized-anxiety-disorder-gad)\n\n[Stress](https:\/\/www.helpguide.org\/mental-health\/stress)\n\n# Stress ManagementTechniques and Strategies to Deal with Stress\nLast updated on April 14, 2026\n\nWhile it may seem like there’s nothing you can do about stress in your life, there are healthy steps you can take to destress and regain control.\n\n![A person calmly displays a colorful bunch of flowers in front of a lush green backdrop, suggesting successful stress management.](https:\/\/www.helpguide.org\/wp-content\/uploads\/2023\/02\/Stress-Management-1200x799.jpeg)\n\nBy  [Lawrence Robinson](https:\/\/www.helpguide.org\/bio\/lawrence-robinson) and [Melinda Smith, M.A.](https:\/\/www.helpguide.org\/bio\/melinda-smith-ma)\n\n- What is stress management?\n- Matching types of stress to stress management techniques\n- Identify the causes\n- Practice the 4 As\n- Replace unhealthy coping strategies\n- Other stress management techniques\n- Reducing stress in the moment\n- When to seek professional help\n\n## What is stress management?\nStress management involves using various techniques and coping strategies to manage your overall stress levels, improve how you react to stressful things in your life, and [build resilience](https:\/\/www.helpguide.org\/mental-health\/stress\/surviving-tough-times).\n\nIt may seem like there’s nothing you can do about stress—no way to avoid it and no way to de-stress completely when it hits. The bills won’t stop coming, there will never be more hours in the day, and your work and family responsibilities will always be demanding. But the truth is, you have a lot more control over stress than you may think. In fact, the simple realization that you’re in control of your life is the foundation of stress management.\n\nManaging stress is all about taking charge: of your thoughts, emotions, schedule, environment, and the way you deal with problems. The ultimate goal is a balanced life, with time for work, relationships, relaxation, and fun—plus the ability to hold up under pressure and meet challenges head on.\n\nBut there’s no one-size-fits-all solution to stress management. That’s why it’s important to experiment and find out what works best for you. Whether you’re looking to reduce your overall stress levels, avoid unnecessary stressors in your life, or deal with stress in the moment, the following stress management techniques and strategies can help.\n\n#### Why do stress management techniques matter?\nIf you’re living with high levels of stress, you’re putting your entire well-being at risk. Stress wreaks havoc on your emotional equilibrium, as well as your overall physical and mental health. It narrows your ability to think clearly, function effectively, and enjoy life.\n## Matching types of stress to stress management techniques\nBefore exploring stress management techniques, it’s important to recognize that stress can show up in different forms. As you’ll discover, the techniques you rely on to calm yourself may vary depending on the type of stress you’re dealing with. Some types of stress include acute, episodic acute and chronic stress.\n\n**Acute stress.** This involves a temporary source of stress. Maybe you’re worried about an upcoming exam, or perhaps you’re stressed about your disorganized family travel plans. Once the event passes, you feel yourself relax.\n\n**Episodic acute stress.** This is when acute stress is a recurring issue for you. For instance, if you struggle with time management or your study strategies are ineffective, you’ll regularly feel stressed by exams. If you have a hard time setting boundaries at work, you’ll find yourself repeatedly taking on too many responsibilities.\n\n**Chronic stress.** This is when a stressor looms over you for a long time. Maybe you’re stuck in a tight financial situations for years. Or perhaps you or someone you love is dealing with a long-term health condition. You might feel a sense of hopelessness, as there doesn’t seem to be a break from the stress in sight.\n\n## Identify the causes of stress in your life\nStress management starts with identifying the sources of stress in your life. This isn’t as straightforward as it sounds. While it’s easy to identify major stressors such as changing jobs, moving, or going through a divorce, pinpointing the sources of chronic stress can be more complicated.\n\nIt’s all too easy to overlook how your own thoughts, feelings, and behaviors contribute to your everyday stress levels. Sure, you may know that you’re constantly worried about work deadlines, but maybe it’s your procrastination, rather than the actual job demands, that is causing the stress.\n\n#### A Specialized Path to Managing Stress\nWhen stress becomes overwhelming, self-help tips are only part of the solution. Talkspace offers an evidence-based path to stability with licensed therapists specialized in stress management and burnout recovery. Get the professional, affordable support you need. Apply code HELPGUIDE85 for \\$85 off your first month\n\n[Learn More](https:\/\/talkspace.pxf.io\/rEaZ4B)\n\nHelpGuide is user supported. We earn a commission if you sign up for BetterHelp’s services after clicking through from this site.  [Learn more](https:\/\/www.helpguide.org\/affiliate-disclosure)\n### To identify what’s *really* stressing you out, look closely at your habits, attitude, and excuses:\n- Do you explain away stress as temporary (“I just have a million things going on right now”) even though you can’t remember the last time you took a breather?\n- Do you define stress as an integral part of your work or home life (“Things are always crazy around here”) or as a part of your personality (“I have a lot of nervous energy, that’s all”)?\n- Do you blame your stress on other people or outside events, or view it as entirely normal and unexceptional?\n\nUntil you accept responsibility for the role you play in creating or maintaining it, your stress level will remain outside your control.\n\n#### Keep a stress journal\nA stress [journal](https:\/\/www.helpguide.org\/mental-health\/wellbeing\/journaling-for-mental-health-and-wellness) can help you identify the regular stressors in your life and the way you deal with them. Each time you feel stressed, make a note of it in your journal or use a stress tracker on your phone. As you keep a daily log, you will begin to see patterns and common themes. Write down:\n\n- What caused your stress (make a guess if you’re unsure).\n- How you felt, both physically and emotionally.\n- How you acted in response.\n- What you did to make yourself feel better.\n## How to manage stress: Practice the 4 As of stress management\nThere are many healthy ways to reduce stress or cope with its effects, but they all require change. You can either change the situation or change your reaction. When deciding which option to choose, it’s helpful to think of the four As: **avoid**, **alter**, **accept**, or **adapt**.\n\n### 1\\. Avoid unnecessary stress\nNot all stress can be avoided, and it’s not healthy to avoid a situation that needs to be addressed. But you may be surprised by the number of stressors in your life that you can eliminate.\n\n**Learn how to say “no.”** Know your limits and stick to them. Whether in your personal or professional life, taking on more than you can handle is a surefire recipe for stress.\n\n**Avoid people who stress you out.** If someone consistently causes stress in your life, limit the amount of time you spend with that person, or end the relationship.\n\n**Take control of your environment.** If the evening news makes you anxious, turn off the TV. If traffic makes you tense, take a longer but less-traveled route. If going to the market is an unpleasant chore, do your grocery shopping online.\n\n**Avoid hot-button topics**. If you get upset over religion or politics, cross them off your conversation list. If you repeatedly argue about the same subject with the same people, stop bringing it up or excuse yourself when it’s the topic of discussion.\n\n**Pare down your to-do list.** Analyze your schedule, responsibilities, and daily tasks. If you’ve got too much on your plate, distinguish between the “shoulds” and the “musts.” Drop tasks that aren’t truly necessary to the bottom of the list or eliminate them entirely.\n\n### 2\\. Alter the situation\nIf you can’t avoid a stressful situation, try to alter it. Often, this involves changing the way you communicate and operate in your daily life.\n\n**Express your feelings instead of bottling them up.** If something or someone is bothering you, communicate your concerns in an open and respectful way. If you don’t voice your feelings, resentment will build and the stress will increase.\n\n**Be willing to compromise.** When you ask someone to change their behavior, be willing to do the same. If you both are willing to bend at least a little, you’ll have a good chance of finding a happy middle ground.\n\n**Be more assertive.** Don’t take a backseat in your own life. Deal with problems head on, doing your best to anticipate and prevent them. If you’ve got an exam to study for and your chatty roommate just got home, say up front that you only have five minutes to talk.\n\n**Find balance.** All work and no play is a recipe for burnout. Try to find a balance between work and family life, social activities and solitary pursuits, daily responsibilities and downtime.\n\n### 3\\. Adapt to the stressor\nIf you can’t change the stressor, change yourself. You can adapt to stressful situations and regain your sense of control by changing your expectations and attitude.\n\n**Reframe problems.** Try to view stressful situations from a more positive perspective. Rather than fuming about a traffic jam, look at it as an opportunity to pause and regroup, listen to your favorite radio station, or enjoy some alone time.\n\n**Look at the big picture.** Take perspective of the stressful situation. Ask yourself how important it will be in the long run. Will it matter in a month? A year? Is it really worth getting upset over? If the answer is no, focus your time and energy elsewhere.\n\n**Adjust your standards.** Perfectionism is a major source of avoidable stress. Stop setting yourself up for failure by demanding perfection. Set reasonable standards for yourself and others, and learn to be okay with “good enough.”\n\n**Practice gratitude.** When stress is getting you down, take a moment to reflect on all the things you [appreciate in your life](https:\/\/www.helpguide.org\/mental-health\/wellbeing\/gratitude), including your own positive qualities and gifts. This simple strategy can help you keep things in perspective.\n\n### 4\\. Accept the things you can’t change\nSome sources of stress are unavoidable. You can’t prevent or change stressors such as the death of a loved one, a serious illness, or a national recession. In such cases, the best way to cope with stress is to accept things as they are. Acceptance may be difficult, but in the long run, it’s easier than railing against a situation you can’t change.\n\n**Don’t try to control the uncontrollable.** Many things in life are beyond our control, particularly the behavior of other people. Rather than stressing out over them, focus on the things you can control such as the way you choose to react to problems.\n\n**Look for the upside.** When facing major challenges, try to look at them as opportunities for personal growth. If your own poor choices contributed to a stressful situation, reflect on them and learn from your mistakes.\n\n**Learn to forgive.** Accept the fact that we live in an imperfect world and that people make mistakes. Let go of anger and resentments. Free yourself from negative energy by forgiving and moving on.\n\n**Share your feelings.** Expressing what you’re going through can be very cathartic, even if there’s nothing you can do to alter the stressful situation. Talk to a trusted friend or make an appointment with a therapist.\n\n## Replace unhealthy coping strategies with healthy ones\nThink about the ways you currently manage and cope with stress in your life. Your stress journal can help you identify them. Are your coping strategies healthy or unhealthy? Many of us cope with stress in ways that make us feel better temporarily—but compound the problem in the long run.\n\n### Unhealthy ways of dealing with stress\n- [Using alcohol or drugs to relax](https:\/\/www.helpguide.org\/mental-health\/addiction\/self-medicating).\n- [Bingeing](https:\/\/www.helpguide.org\/mental-health\/eating-disorders\/binge-eating-disorder) on junk or comfort food.\n- Zoning out for hours on your phone or TV.\n- Withdrawing from friends, family, and social activities.\n- Sleeping too much.\n- Filling up every minute of the day to avoid facing problems.\n- Taking out your stress on others\n- Procrastinating.\n\nIf your methods of coping with stress aren’t contributing to your greater emotional and physical health, it’s time to find healthier ones. No single method works for everyone or in every situation, so experiment with different stress management techniques and strategies. Focus on what makes you feel calm and in control.\n\n#### Speak to a Licensed Therapist\nBetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more. Take the assessment and get matched with a therapist in as little as 48 hours.\n\n[Take Assessment](https:\/\/hasofferstracking.betterhelp.com\/aff_c?offer_id=2&aff_id=2729&aff_sub=inarticle&aff_sub2=stress-management&source=helpguide)\n\nHelpGuide is user supported. We earn a commission if you sign up for BetterHelp’s services after clicking through from this site.  [Learn more](https:\/\/www.helpguide.org\/affiliate-disclosure)\n## Other stress management techniques\nIn addition to practicing the 4 As of stress management, there are other techniques and strategies that you can use to better manage stress. We all respond to stress and stress management techniques in different ways, so experiment with the following approaches to find what works best for you.\n\n### Technique 1: Move more during your day\nWhen you’re stressed, the last thing you probably feel like doing is getting up and exercising. But [physical activity](https:\/\/www.helpguide.org\/wellness\/fitness\/the-mental-health-benefits-of-exercise) is a huge stress reliever—and you don’t have to be an athlete or spend hours in a gym to experience the benefits. Exercise releases endorphins that make you feel good, and it can also serve as a valuable distraction from your daily worries.\n\nWhile you’ll get the most benefit from regularly exercising for 30 minutes or more, it’s okay to build up your fitness level gradually. Even very small activities can add up over the course of a day. The first step is to get yourself up and moving. Here are some easy ways to incorporate exercise into your daily schedule:\n\n- [Put on some music](https:\/\/www.helpguide.org\/mental-health\/stress\/%20https:\/\/www.helpguide.org\/mental-health\/stress\/12-ways-to-reduce-stress-with-music) and dance around.\n- Take your [dog for a walk](https:\/\/www.helpguide.org\/wellness\/pets\/health-benefits-of-walks-with-your-dog).\n- Walk or cycle to the grocery store.\n- Use the stairs at home or work rather than an elevator.\n- Park your car in the farthest spot in the lot and walk the rest of the way.\n- Pair up with an exercise partner and encourage each other as you work out.\n- Play ping-pong or an activity-based video game with your kids.\n\n#### Using mindful rhythmic exercise to manage stress\nWhile just about any form of physical activity can help burn away tension and stress, rhythmic activities are especially effective. Good choices include walking, running, swimming, dancing, cycling, tai chi, and aerobics. But whatever you choose, make sure it’s something you enjoy so you’re more likely to stick with it.\n\nWhile you’re exercising, make a conscious effort to pay attention to your body and the physical (and sometimes emotional) sensations you experience as you’re moving. Focus on coordinating your breathing with your movements, for example, or notice how the air or sunlight feels on your skin. Adding this mindfulness element will help you break out of the cycle of negative thoughts that often accompanies overwhelming stress.\n### Technique 2: Better manage your time\nPoor time management can cause a lot of stress. When you’re stretched too thin and running behind, it’s hard to stay calm and focused. Plus, you’ll be tempted to avoid or cut back on all the healthy things you should be doing to keep stress in check, like socializing and getting enough sleep. The good news: there are things you can do to achieve a healthier work-life balance.\n\n**Don’t over-commit yourself.** Avoid scheduling things back-to-back or trying to fit too much into one day. All too often, we underestimate how long things will take.\n\n**Prioritize tasks.** Make a list of tasks you have to do, and tackle them in order of importance. Do the high-priority items first. If you have something particularly unpleasant or stressful to do, get it over with early. The rest of your day will be more pleasant as a result.\n\n**Break projects into small steps.** If a large project seems overwhelming, make a step-by-step plan. Focus on one manageable step at a time, rather than taking on everything at once.\n\n**Delegate responsibility.** You don’t have to do it all yourself, whether at home, school, or on the job. If other people can take care of the task, why not let them? Let go of the desire to control or oversee every little step. You’ll be letting go of unnecessary stress in the process.\n\n### Technique 3: Reach out and connect to others\nThere is nothing more calming than spending quality time with another human being who makes you feel safe and understood. In fact, face-to-face interaction triggers a cascade of hormones that counteracts the body’s defensive “fight-or-flight” response. It’s nature’s natural stress reliever (as an added bonus, it also helps stave off depression and anxiety). So make it a point to connect regularly—and in person—with family and friends.\n\n\\[Read: [Social Support for Stress Relief](https:\/\/www.helpguide.org\/mental-health\/stress\/%20https:\/\/www.helpguide.org\/mental-health\/stress\/social-support-for-stress-relief)\\]\n\nKeep in mind that the people you talk to don’t have to be able to fix your stress. They simply need to be good listeners. And try not to let worries about looking weak or being a burden keep you from opening up. The people who care about you will be flattered by your trust. It will only strengthen your bond.\n\nOf course, you may not always have someone close by to lean on when you feel overwhelmed by stress, but by building and maintaining a [network of close friends](https:\/\/www.helpguide.org\/relationships\/social-connection\/making-good-friends) you can improve your resiliency to life’s stressors.\n\n### Tips for building relationships\n1. Reach out to a colleague at work.\n2. Help someone else by [volunteering](https:\/\/www.helpguide.org\/mental-health\/wellbeing\/volunteering-and-its-surprising-benefits).\n3. Have lunch or coffee with a friend.\n4. Ask a loved one to check in with you regularly.\n5. Call or email an old friend.\n6. [Go for a walk](https:\/\/www.helpguide.org\/wellness\/fitness\/how-to-start-a-walking-program) with a workout buddy.\n7. Schedule a weekly dinner date.\n8. Meet new people by taking a class or joining a club.\n9. Confide in a clergy member, teacher, or sports coach.\n10. Join a [support group](https:\/\/www.helpguide.org\/mental-health\/treatment\/support-groups) or try group therapy—either in-person or via one of the [best online therapy platforms](https:\/\/www.helpguide.org\/mental-health\/treatment\/best-online-therapy).\n### Technique 4: Make time for fun and relaxation\nBeyond a take-charge approach and a positive attitude, you can reduce stress in your life by carving out “me” time. Don’t get so caught up in the hustle and bustle of life that you forget to take care of your own needs. Nurturing yourself is a necessity, not a luxury. If you regularly make time for fun and relaxation, you’ll be in a better place to handle life’s stressors.\n\n**Set aside leisure time.** Include rest and relaxation in your daily schedule. Don’t allow other obligations to encroach. This is your time to take a break from all responsibilities and recharge your batteries.\n\n**Do something you enjoy every day.**  Make time for leisure activities that bring you joy, whether it be stargazing, playing the piano, or working on your bike.\n\n**Keep your sense of humor.** This includes the ability to laugh at yourself. [The act of laughing](https:\/\/www.helpguide.org\/mental-health\/wellbeing\/laughter-is-the-best-medicine) helps your body fight stress in a number of ways.\n\n**Take up a relaxation practice.** Relaxation techniques such as yoga, meditation, and deep breathing activate the [body’s relaxation response](https:\/\/www.helpguide.org\/mental-health\/stress\/relaxation-techniques-for-stress-relief), a state of restfulness that is the opposite of the fight or flight or mobilization stress response. As you learn and practice these techniques, your stress levels will decrease and your mind and body will become calm and centered.\n\n### Technique 5: Maintain balance with a healthy lifestyle\nIn addition to regular exercise, there are other healthy lifestyle choices that can increase your resistance to stress.\n\n**Eat a healthy diet****.** Well-nourished bodies are better prepared to cope with stress, so be mindful of what you eat. Start your day right with breakfast, and keep your energy up and your mind clear with [balanced, nutritious meals](https:\/\/www.helpguide.org\/wellness\/nutrition\/healthy-diet) throughout the day.\n\n**Reduce caffeine and sugar.** The temporary “highs” caffeine and sugar provide often end with a crash in mood and energy. By reducing the amount of coffee, soft drinks, chocolate, and [sugar snacks in your diet](https:\/\/www.helpguide.org\/wellness\/nutrition\/choosing-healthy-carbs), you’ll feel more relaxed and you’ll sleep better.\n\n**Avoid alcohol, cigarettes, and drugs.** [Self-medicating with alcohol or drugs](https:\/\/www.helpguide.org\/mental-health\/addiction\/self-medicating) may provide an easy escape from stress, but the relief is only temporary. Don’t avoid or mask the issue at hand; deal with problems head on and with a clear mind.\n\n**Get enough sleep.** [Adequate sleep](https:\/\/www.helpguide.org\/wellness\/sleep\/getting-better-sleep) fuels your mind, as well as your body. Feeling tired will increase your stress because it may cause you to think irrationally.\n\n## Strategies for stress management in the moment\nWhen you’re frazzled by your morning commute, stuck in a stressful meeting at work, or fried from another argument with your spouse, you need a way to manage your stress levels *right now*. That’s where [quick stress relief](https:\/\/www.helpguide.org\/mental-health\/stress\/quick-stress-relief) comes in.\n\nThe fastest way to reduce stress is by taking a deep breath and using your senses—what you see, hear, taste, and touch—or through a soothing movement. By viewing a favorite photo, smelling a specific scent, listening to a favorite piece of music, tasting a piece of gum, or hugging a pet, for example, you can quickly relax and focus yourself.\n\nNot everyone responds to each sensory experience in the same way. The key to quick stress relief is to experiment and discover the unique sensory experiences that work best for you.\n\n## When to seek professional help\nThe stress management techniques listed above might not be effective for everyone. Or perhaps they help a little, but your stress continues to feel out of control. Here a few reasons why you might consider seeking help from a therapist or other mental health professional:\n\n- You’re increasingly reliant on unhealthy coping mechanisms, such as drinking or smoking\n- Stress is taking a toll on your social life, causing you to be irritable and withdrawn from friends\n- You’re in a constant state of physical tension, leading to symptoms like headaches and insomnia\n- Stress is making it difficult for you to focus at work or in school\n\nIf you’ve made the decision to find help, know that online therapy platforms make it easy to get started and find a provider who can help you manage your stress. You can learn more in our listing of the [best online therapy platforms](https:\/\/www.helpguide.org\/mental-health\/treatment\/best-online-therapy).\n\n## More Information\nReferences\n\n1. Trauma- and Stressor-Related Disorders. (2013). In *Diagnostic and Statistical Manual of Mental Disorders*. American Psychiatric Association.\n   [Link](https:\/\/doi.org\/10.1176\/appi.books.9780890425787.x07_Trauma_and_Stressor_Related_Disorders)\n2. Can, Yekta Said, Heather Iles-Smith, Niaz Chalabianloo, Deniz Ekiz, Javier Fernández-Álvarez, Claudia Repetto, Giuseppe Riva, and Cem Ersoy. “How to Relax in Stressful Situations: A Smart Stress Reduction System.” *Healthcare* 8, no. 2 (April 16, 2020): 100.\n   [Link](https:\/\/doi.org\/10.3390\/healthcare8020100)\n3. Norelli, Samantha K., Ashley Long, and Jeffrey M. Krepps. “Relaxation Techniques.” In *StatPearls*. Treasure Island (FL): StatPearls Publishing, 2021.\n   [Link](http:\/\/www.ncbi.nlm.nih.gov\/books\/NBK513238\/)\n4. Toussaint, Loren, Quang Anh Nguyen, Claire Roettger, Kiara Dixon, Martin Offenbächer, Niko Kohls, Jameson Hirsch, and Fuschia Sirois. “Effectiveness of Progressive Muscle Relaxation, Deep Breathing, and Guided Imagery in Promoting Psychological and Physiological States of Relaxation.” *Evidence-Based Complementary and Alternative Medicine* 2021 (July 3, 2021): e5924040.\n   [Link](https:\/\/doi.org\/10.1155\/2021\/5924040)\n5. Unger, Cynthia A, David Busse, and Ilona S Yim. “The Effect of Guided Relaxation on Cortisol and Affect: Stress Reactivity as a Moderator.” *Journal of Health Psychology* 22, no. 1 (January 1, 2017): 29–38.\n   [Link](https:\/\/doi.org\/10.1177\/1359105315595118)\n6. Singh, Karuna. “Nutrient and Stress Management.” *Journal of Nutrition & Food Sciences* 6, no. 4 (2016).\n   [Link](https:\/\/doi.org\/10.4172\/2155-9600.1000528)\n7. Katsarou, Alexia L., Marios M. Vryonis, Athanassios D. Protogerou, Evangelos C. Alexopoulos, Apostolos Achimastos, Dimitrios Papadogiannis, George P. Chrousos, and Christina Darviri. “Stress Management and Dietary Counseling in Hypertensive Patients: A Pilot Study of Additional Effect.” *Primary Health Care Research & Development* 15, no. 1 (January 2014): 38–45.\n   [Link](https:\/\/doi.org\/10.1017\/S1463423612000679)\n8. Errisuriz, Vanessa L., Keryn E. Pasch, and Cheryl L. Perry. “Perceived Stress and Dietary Choices: The Moderating Role of Stress Management.” *Eating Behaviors* 22 (August 1, 2016): 211–16.\n   [Link](https:\/\/doi.org\/10.1016\/j.eatbeh.2016.06.008)\n9. Choi, Dong-Woo, Sung-Youn Chun, Sang Ah Lee, Kyu-Tae Han, and Eun-Cheol Park. “Association between Sleep Duration and Perceived Stress: Salaried Worker in Circumstances of High Workload.” *International Journal of Environmental Research and Public Health* 15, no. 4 (April 2018): 796.\n   [Link](https:\/\/doi.org\/10.3390\/ijerph15040796)\n10. Blaxton, Jessica M., Cindy S. Bergeman, Brenda R. Whitehead, Marcia E. Braun, and Jessic D. Payne. “Relationships Among Nightly Sleep Quality, Daily Stress, and Daily Affect.” *The Journals of Gerontology: Series B* 72, no. 3 (May 1, 2017): 363–72.\n    [Link](https:\/\/doi.org\/10.1093\/geronb\/gbv060)\n11. Saleh, Dalia, Nathalie Camart, Fouad Sbeira, and Lucia Romo. “Can We Learn to Manage Stress? A Randomized Controlled Trial Carried out on University Students.” *PLOS ONE* 13, no. 9 (September 5, 2018): e0200997.\n    [Link](https:\/\/doi.org\/10.1371\/journal.pone.0200997)\n12. Loprinzi, Paul D., and Emily Frith. “Protective and Therapeutic Effects of Exercise on Stress-Induced Memory Impairment.” *The Journal of Physiological Sciences: JPS* 69, no. 1 (January 2019): 1–12.\n    [Link](https:\/\/doi.org\/10.1007\/s12576-018-0638-0)\n13. Salmon, P. “Effects of Physical Exercise on Anxiety, Depression, and Sensitivity to Stress: A Unifying Theory.” *Clinical Psychology Review* 21, no. 1 (February 2001): 33–61.\n    [Link](https:\/\/doi.org\/10.1016\/s0272-7358\$99\$00032-x)\n\n[Copy Link](https:\/\/www.helpguide.org\/mental-health\/stress\/stress-management)\n\nLink copied\\!\n\nShare\n\nPrint\n\nDownload PDF\n\n## More in Stress\n[Stress](https:\/\/www.helpguide.org\/mental-health\/stress)\n\n### [Relaxation Techniques for Stress Relief](https:\/\/www.helpguide.org\/mental-health\/stress\/relaxation-techniques-for-stress-relief)\nThe power of the relaxation response to reduce stress and boost mood\n\n[![Person raises hands toward a gray sky in a peaceful stretch, demonstrating relaxation techniques.](https:\/\/www.helpguide.org\/wp-content\/uploads\/2023\/02\/Relaxation-Techniques-384x256.jpeg)](https:\/\/www.helpguide.org\/mental-health\/stress\/relaxation-techniques-for-stress-relief)\n\n[Stress](https:\/\/www.helpguide.org\/mental-health\/stress)\n\n### [Quick Stress Relief](https:\/\/www.helpguide.org\/mental-health\/stress\/quick-stress-relief)\nUsing your senses to relieve stress on the spot\n\n[![Person pours hot water from a black teapot into a cup with tea leaves for quick stress relief.](https:\/\/www.helpguide.org\/wp-content\/uploads\/2023\/02\/Quick-Stress-Relief-384x256.jpeg)](https:\/\/www.helpguide.org\/mental-health\/stress\/quick-stress-relief)\n\n[Anxiety](https:\/\/www.helpguide.org\/mental-health\/anxiety)\n\n### [How to Stop Worrying](https:\/\/www.helpguide.org\/mental-health\/anxiety\/how-to-stop-worrying)\nSelf-help strategies for anxiety relief\n\n[![A spiral staircase winds upward and upward, symbolizing the steps for learning how to stop worrying.](https:\/\/www.helpguide.org\/wp-content\/uploads\/2023\/02\/How-to-Stop-Worrying-384x256.jpeg)](https:\/\/www.helpguide.org\/mental-health\/anxiety\/how-to-stop-worrying)\n\n[Stress](https:\/\/www.helpguide.org\/mental-health\/stress)\n\n### [What is Cortisol and How Does it Work?](https:\/\/www.helpguide.org\/mental-health\/stress\/what-is-cortisol)\nManaging your stress hormone levels\n\n[![A vibrant green plant growing in a block of ice, alluding to the invasive nature of the stress hormone cortisol](https:\/\/www.helpguide.org\/wp-content\/uploads\/2024\/11\/What-is-Cortisol-and-How-Does-it-Work-384x255.jpg)](https:\/\/www.helpguide.org\/mental-health\/stress\/what-is-cortisol)\n\n[Stress](https:\/\/www.helpguide.org\/mental-health\/stress)\n\n### [Journaling for Mental Health and Wellness](https:\/\/www.helpguide.org\/mental-health\/wellbeing\/journaling-for-mental-health-and-wellness)\nTips and prompts to journal\n\n[![Young woman leaning over to write in journal](https:\/\/www.helpguide.org\/wp-content\/uploads\/2024\/06\/Journaling-for-Mental-Health-and-Wellness-384x256.jpg)](https:\/\/www.helpguide.org\/mental-health\/wellbeing\/journaling-for-mental-health-and-wellness)\n\n[Stress](https:\/\/www.helpguide.org\/mental-health\/stress)\n\n### [Stress Relief Guide](https:\/\/www.helpguide.org\/mental-health\/stress\/stress-relief-guide)\nQuick tips for when you’re short on time\n\n[![A person in a pink sweater sits with a book and a blue mug, illustrating simple ways to relax and recharge.](https:\/\/www.helpguide.org\/wp-content\/uploads\/2023\/02\/Stress-Relief-Guide-384x258.jpeg)](https:\/\/www.helpguide.org\/mental-health\/stress\/stress-relief-guide)\n\n[Stress](https:\/\/www.helpguide.org\/mental-health\/stress)\n\n### [Social Support for Stress Relief](https:\/\/www.helpguide.org\/mental-health\/stress\/social-support-for-stress-relief)\nUsing close relationships to manage stress and improve well-being\n\n[![Three people lie together in a grassy field, laughing and talking under a clear sky.](https:\/\/www.helpguide.org\/wp-content\/uploads\/2023\/02\/Social-Support-for-Stress-Relief-384x256.jpeg)](https:\/\/www.helpguide.org\/mental-health\/stress\/social-support-for-stress-relief)\n\n[Stress](https:\/\/www.helpguide.org\/mental-health\/stress)\n\n### [12 Ways to Reduce Stress with Music](https:\/\/www.helpguide.org\/mental-health\/stress\/12-ways-to-reduce-stress-with-music)\nFill your life with music that reduces daily stress\n\n[![A person in a colorful plaid shirt carefully holds a vinyl record, preparing to place it on a turntable.](https:\/\/www.helpguide.org\/wp-content\/uploads\/2023\/02\/Reduce-Stress-with-Music-384x256.jpeg)](https:\/\/www.helpguide.org\/mental-health\/stress\/12-ways-to-reduce-stress-with-music)\n\nShare\n\nDownload PDF\n\n### More in Stress\n[Stress](https:\/\/www.helpguide.org\/mental-health\/stress)\n\n### [Relaxation Techniques for Stress Relief](https:\/\/www.helpguide.org\/mental-health\/stress\/relaxation-techniques-for-stress-relief)\nThe power of the relaxation response to reduce stress and boost mood\n\n[Stress](https:\/\/www.helpguide.org\/mental-health\/stress)\n\n### [Quick Stress Relief](https:\/\/www.helpguide.org\/mental-health\/stress\/quick-stress-relief)\nUsing your senses to relieve stress on the spot\n\n[Anxiety](https:\/\/www.helpguide.org\/mental-health\/anxiety)\n\n### [How to Stop Worrying](https:\/\/www.helpguide.org\/mental-health\/anxiety\/how-to-stop-worrying)\nSelf-help strategies for anxiety relief\n\n![](https:\/\/www.helpguide.org\/wp-content\/uploads\/2025\/10\/therapy-sidebar-384x229-1.jpg)\n\n#### A Specialized Path to Managing Stress\nWhen stress becomes overwhelming, self-help tips are only part of the solution. Talkspace offers an evidence-based path to stability with licensed therapists specialized in stress management and burnout recovery. Get the professional, affordable support you need. Apply code HELPGUIDE85 for \\$85 off your first month\n\n[Learn More](https:\/\/talkspace.pxf.io\/k4Oegv)\n\n[HelpGuide is user supported. We may earn a commission from links you follow.](https:\/\/www.helpguide.org\/affiliate-disclosure)\n\n## Help us *help others*\nMillions of readers rely on HelpGuide.org for free, evidence-based resources to understand and navigate mental health challenges. Please donate today to help us save, support, and change lives.\n\n[Donate to HelpGuide.org today](https:\/\/give.helpguide.org\/give\/581002\/#!\/donation\/checkout)\n\n[![HelpGuide.org](https:\/\/www.helpguide.org\/wp-content\/uploads\/Group-13075.svg)](https:\/\/www.helpguide.org\/)\n\n- [About Us](https:\/\/www.helpguide.org\/about-us)\n  - [Meet Our Team](https:\/\/www.helpguide.org\/about-us\/meet-our-team)\n  - [Our Story](https:\/\/www.helpguide.org\/about-us\/our-story)\n  - [Advisory Council](https:\/\/www.helpguide.org\/professional-advisory-council)\n\n- [Resources](https:\/\/www.helpguide.org\/mental-health\/stress\/stress-management)\n  - [Harvard Health](https:\/\/www.helpguide.org\/harvard)\n  - [Meditation](https:\/\/www.helpguide.org\/mental-health\/meditation)\n  - [Newsletter](https:\/\/www.helpguide.org\/newsletter)\n\n- [Get In Touch](https:\/\/www.helpguide.org\/contact-us)\n  - [Contact Us](https:\/\/www.helpguide.org\/contact-us)\n\n515 S Flower St Ste 1800  \n Los Angeles CA 90071\n\n[![Guidestar Platinum Transparency 2021](https:\/\/www.helpguide.org\/wp-content\/uploads\/2023\/01\/candid-seal-platinum-2022-1.png)](https:\/\/www.guidestar.org\/profile\/45-4510670)   [![Great Nonprofits 2021 Top Rated](https:\/\/www.helpguide.org\/wp-content\/uploads\/2023\/01\/Group-13103-1.png)](https:\/\/greatnonprofits.org\/org\/helpguide)   [![HONcode standard for trustworthy health information](https:\/\/www.helpguide.org\/wp-content\/uploads\/badge-2.png)](https:\/\/www.helpguide.org\/mental-health\/stress\/stress-management)\n\n##### Join Our Newsletter\nMental health and wellness tips, our latest guides, resources, and more.\n\n##### Mental Health Helplines\nAre you or someone you know in crisis? Find helplines and other resources around the world.\n\n[Get Help](https:\/\/www.helpguide.org\/find-help)\n\n©1999-2026 HelpGuide.org   \n All rights reserved. HELPGUIDE.ORG INTERNATIONAL is a tax-exempt 501(c)3 organization (ID \\#45-4510670). Our content does not constitute a medical or psychological consultation. See a certified medical or mental health professional for diagnosis. [Learn more](https:\/\/www.helpguide.org\/terms-of-use).\n\n- [Terms of Use](https:\/\/www.helpguide.org\/terms-of-use)\n- [Privacy Policy](https:\/\/www.helpguide.org\/privacy-policy)\n- [Cookies Policy](https:\/\/www.helpguide.org\/cookie-policy)\n- [Affiliate Policy](https:\/\/www.helpguide.org\/affiliate-disclosure)","attrs_readable_markdown":"## What is stress management?\nStress management involves using various techniques and coping strategies to manage your overall stress levels, improve how you react to stressful things in your life, and [build resilience](https:\/\/www.helpguide.org\/mental-health\/stress\/surviving-tough-times).\n\nIt may seem like there’s nothing you can do about stress—no way to avoid it and no way to de-stress completely when it hits. The bills won’t stop coming, there will never be more hours in the day, and your work and family responsibilities will always be demanding. But the truth is, you have a lot more control over stress than you may think. In fact, the simple realization that you’re in control of your life is the foundation of stress management.\n\nManaging stress is all about taking charge: of your thoughts, emotions, schedule, environment, and the way you deal with problems. The ultimate goal is a balanced life, with time for work, relationships, relaxation, and fun—plus the ability to hold up under pressure and meet challenges head on.\n\nBut there’s no one-size-fits-all solution to stress management. That’s why it’s important to experiment and find out what works best for you. Whether you’re looking to reduce your overall stress levels, avoid unnecessary stressors in your life, or deal with stress in the moment, the following stress management techniques and strategies can help.\n\n#### Why do stress management techniques matter?\nIf you’re living with high levels of stress, you’re putting your entire well-being at risk. Stress wreaks havoc on your emotional equilibrium, as well as your overall physical and mental health. It narrows your ability to think clearly, function effectively, and enjoy life.\n## Matching types of stress to stress management techniques\nBefore exploring stress management techniques, it’s important to recognize that stress can show up in different forms. As you’ll discover, the techniques you rely on to calm yourself may vary depending on the type of stress you’re dealing with. Some types of stress include acute, episodic acute and chronic stress.\n\n**Acute stress.** This involves a temporary source of stress. Maybe you’re worried about an upcoming exam, or perhaps you’re stressed about your disorganized family travel plans. Once the event passes, you feel yourself relax.\n\n**Episodic acute stress.** This is when acute stress is a recurring issue for you. For instance, if you struggle with time management or your study strategies are ineffective, you’ll regularly feel stressed by exams. If you have a hard time setting boundaries at work, you’ll find yourself repeatedly taking on too many responsibilities.\n\n**Chronic stress.** This is when a stressor looms over you for a long time. Maybe you’re stuck in a tight financial situations for years. Or perhaps you or someone you love is dealing with a long-term health condition. You might feel a sense of hopelessness, as there doesn’t seem to be a break from the stress in sight.\n\n## Identify the causes of stress in your life\nStress management starts with identifying the sources of stress in your life. This isn’t as straightforward as it sounds. While it’s easy to identify major stressors such as changing jobs, moving, or going through a divorce, pinpointing the sources of chronic stress can be more complicated.\n\nIt’s all too easy to overlook how your own thoughts, feelings, and behaviors contribute to your everyday stress levels. Sure, you may know that you’re constantly worried about work deadlines, but maybe it’s your procrastination, rather than the actual job demands, that is causing the stress.\n\n#### A Specialized Path to Managing Stress\nWhen stress becomes overwhelming, self-help tips are only part of the solution. Talkspace offers an evidence-based path to stability with licensed therapists specialized in stress management and burnout recovery. Get the professional, affordable support you need. Apply code HELPGUIDE85 for \\$85 off your first month\n\n[Learn More](https:\/\/talkspace.pxf.io\/rEaZ4B) HelpGuide is user supported. We earn a commission if you sign up for BetterHelp’s services after clicking through from this site.  [Learn more](https:\/\/www.helpguide.org\/affiliate-disclosure)\n### To identify what’s *really* stressing you out, look closely at your habits, attitude, and excuses:\n- Do you explain away stress as temporary (“I just have a million things going on right now”) even though you can’t remember the last time you took a breather?\n- Do you define stress as an integral part of your work or home life (“Things are always crazy around here”) or as a part of your personality (“I have a lot of nervous energy, that’s all”)?\n- Do you blame your stress on other people or outside events, or view it as entirely normal and unexceptional?\n\nUntil you accept responsibility for the role you play in creating or maintaining it, your stress level will remain outside your control.\n\n#### Keep a stress journal\nA stress [journal](https:\/\/www.helpguide.org\/mental-health\/wellbeing\/journaling-for-mental-health-and-wellness) can help you identify the regular stressors in your life and the way you deal with them. Each time you feel stressed, make a note of it in your journal or use a stress tracker on your phone. As you keep a daily log, you will begin to see patterns and common themes. Write down:\n\n- What caused your stress (make a guess if you’re unsure).\n- How you felt, both physically and emotionally.\n- How you acted in response.\n- What you did to make yourself feel better.\n## How to manage stress: Practice the 4 As of stress management\nThere are many healthy ways to reduce stress or cope with its effects, but they all require change. You can either change the situation or change your reaction. When deciding which option to choose, it’s helpful to think of the four As: **avoid**, **alter**, **accept**, or **adapt**.\n\n### 1\\. Avoid unnecessary stress\nNot all stress can be avoided, and it’s not healthy to avoid a situation that needs to be addressed. But you may be surprised by the number of stressors in your life that you can eliminate.\n\n**Learn how to say “no.”** Know your limits and stick to them. Whether in your personal or professional life, taking on more than you can handle is a surefire recipe for stress.\n\n**Avoid people who stress you out.** If someone consistently causes stress in your life, limit the amount of time you spend with that person, or end the relationship.\n\n**Take control of your environment.** If the evening news makes you anxious, turn off the TV. If traffic makes you tense, take a longer but less-traveled route. If going to the market is an unpleasant chore, do your grocery shopping online.\n\n**Avoid hot-button topics**. If you get upset over religion or politics, cross them off your conversation list. If you repeatedly argue about the same subject with the same people, stop bringing it up or excuse yourself when it’s the topic of discussion.\n\n**Pare down your to-do list.** Analyze your schedule, responsibilities, and daily tasks. If you’ve got too much on your plate, distinguish between the “shoulds” and the “musts.” Drop tasks that aren’t truly necessary to the bottom of the list or eliminate them entirely.\n\n### 2\\. Alter the situation\nIf you can’t avoid a stressful situation, try to alter it. Often, this involves changing the way you communicate and operate in your daily life.\n\n**Express your feelings instead of bottling them up.** If something or someone is bothering you, communicate your concerns in an open and respectful way. If you don’t voice your feelings, resentment will build and the stress will increase.\n\n**Be willing to compromise.** When you ask someone to change their behavior, be willing to do the same. If you both are willing to bend at least a little, you’ll have a good chance of finding a happy middle ground.\n\n**Be more assertive.** Don’t take a backseat in your own life. Deal with problems head on, doing your best to anticipate and prevent them. If you’ve got an exam to study for and your chatty roommate just got home, say up front that you only have five minutes to talk.\n\n**Find balance.** All work and no play is a recipe for burnout. Try to find a balance between work and family life, social activities and solitary pursuits, daily responsibilities and downtime.\n\n### 3\\. Adapt to the stressor\nIf you can’t change the stressor, change yourself. You can adapt to stressful situations and regain your sense of control by changing your expectations and attitude.\n\n**Reframe problems.** Try to view stressful situations from a more positive perspective. Rather than fuming about a traffic jam, look at it as an opportunity to pause and regroup, listen to your favorite radio station, or enjoy some alone time.\n\n**Look at the big picture.** Take perspective of the stressful situation. Ask yourself how important it will be in the long run. Will it matter in a month? A year? Is it really worth getting upset over? If the answer is no, focus your time and energy elsewhere.\n\n**Adjust your standards.** Perfectionism is a major source of avoidable stress. Stop setting yourself up for failure by demanding perfection. Set reasonable standards for yourself and others, and learn to be okay with “good enough.”\n\n**Practice gratitude.** When stress is getting you down, take a moment to reflect on all the things you [appreciate in your life](https:\/\/www.helpguide.org\/mental-health\/wellbeing\/gratitude), including your own positive qualities and gifts. This simple strategy can help you keep things in perspective.\n\n### 4\\. Accept the things you can’t change\nSome sources of stress are unavoidable. You can’t prevent or change stressors such as the death of a loved one, a serious illness, or a national recession. In such cases, the best way to cope with stress is to accept things as they are. Acceptance may be difficult, but in the long run, it’s easier than railing against a situation you can’t change.\n\n**Don’t try to control the uncontrollable.** Many things in life are beyond our control, particularly the behavior of other people. Rather than stressing out over them, focus on the things you can control such as the way you choose to react to problems.\n\n**Look for the upside.** When facing major challenges, try to look at them as opportunities for personal growth. If your own poor choices contributed to a stressful situation, reflect on them and learn from your mistakes.\n\n**Learn to forgive.** Accept the fact that we live in an imperfect world and that people make mistakes. Let go of anger and resentments. Free yourself from negative energy by forgiving and moving on.\n\n**Share your feelings.** Expressing what you’re going through can be very cathartic, even if there’s nothing you can do to alter the stressful situation. Talk to a trusted friend or make an appointment with a therapist.\n\n## Replace unhealthy coping strategies with healthy ones\nThink about the ways you currently manage and cope with stress in your life. Your stress journal can help you identify them. Are your coping strategies healthy or unhealthy? Many of us cope with stress in ways that make us feel better temporarily—but compound the problem in the long run.\n\n### Unhealthy ways of dealing with stress\n- [Using alcohol or drugs to relax](https:\/\/www.helpguide.org\/mental-health\/addiction\/self-medicating).\n- [Bingeing](https:\/\/www.helpguide.org\/mental-health\/eating-disorders\/binge-eating-disorder) on junk or comfort food.\n- Zoning out for hours on your phone or TV.\n- Withdrawing from friends, family, and social activities.\n- Sleeping too much.\n- Filling up every minute of the day to avoid facing problems.\n- Taking out your stress on others\n- Procrastinating.\n\nIf your methods of coping with stress aren’t contributing to your greater emotional and physical health, it’s time to find healthier ones. No single method works for everyone or in every situation, so experiment with different stress management techniques and strategies. Focus on what makes you feel calm and in control.\n\n#### Speak to a Licensed Therapist\nBetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more. Take the assessment and get matched with a therapist in as little as 48 hours.\n\n[Take Assessment](https:\/\/hasofferstracking.betterhelp.com\/aff_c?offer_id=2&aff_id=2729&aff_sub=inarticle&aff_sub2=stress-management&source=helpguide) HelpGuide is user supported. We earn a commission if you sign up for BetterHelp’s services after clicking through from this site.  [Learn more](https:\/\/www.helpguide.org\/affiliate-disclosure)\n\nIn addition to practicing the 4 As of stress management, there are other techniques and strategies that you can use to better manage stress. We all respond to stress and stress management techniques in different ways, so experiment with the following approaches to find what works best for you.\n\n### Technique 1: Move more during your day\nWhen you’re stressed, the last thing you probably feel like doing is getting up and exercising. But [physical activity](https:\/\/www.helpguide.org\/wellness\/fitness\/the-mental-health-benefits-of-exercise) is a huge stress reliever—and you don’t have to be an athlete or spend hours in a gym to experience the benefits. Exercise releases endorphins that make you feel good, and it can also serve as a valuable distraction from your daily worries.\n\nWhile you’ll get the most benefit from regularly exercising for 30 minutes or more, it’s okay to build up your fitness level gradually. Even very small activities can add up over the course of a day. The first step is to get yourself up and moving. Here are some easy ways to incorporate exercise into your daily schedule:\n\n- [Put on some music](https:\/\/www.helpguide.org\/mental-health\/stress\/12-ways-to-reduce-stress-with-music) and dance around.\n- Take your [dog for a walk](https:\/\/www.helpguide.org\/wellness\/pets\/health-benefits-of-walks-with-your-dog).\n- Walk or cycle to the grocery store.\n- Use the stairs at home or work rather than an elevator.\n- Park your car in the farthest spot in the lot and walk the rest of the way.\n- Pair up with an exercise partner and encourage each other as you work out.\n- Play ping-pong or an activity-based video game with your kids.\n\n#### Using mindful rhythmic exercise to manage stress\nWhile just about any form of physical activity can help burn away tension and stress, rhythmic activities are especially effective. Good choices include walking, running, swimming, dancing, cycling, tai chi, and aerobics. But whatever you choose, make sure it’s something you enjoy so you’re more likely to stick with it.\n\nWhile you’re exercising, make a conscious effort to pay attention to your body and the physical (and sometimes emotional) sensations you experience as you’re moving. Focus on coordinating your breathing with your movements, for example, or notice how the air or sunlight feels on your skin. Adding this mindfulness element will help you break out of the cycle of negative thoughts that often accompanies overwhelming stress.\n### Technique 2: Better manage your time\nPoor time management can cause a lot of stress. When you’re stretched too thin and running behind, it’s hard to stay calm and focused. Plus, you’ll be tempted to avoid or cut back on all the healthy things you should be doing to keep stress in check, like socializing and getting enough sleep. The good news: there are things you can do to achieve a healthier work-life balance.\n\n**Don’t over-commit yourself.** Avoid scheduling things back-to-back or trying to fit too much into one day. All too often, we underestimate how long things will take.\n\n**Prioritize tasks.** Make a list of tasks you have to do, and tackle them in order of importance. Do the high-priority items first. If you have something particularly unpleasant or stressful to do, get it over with early. The rest of your day will be more pleasant as a result.\n\n**Break projects into small steps.** If a large project seems overwhelming, make a step-by-step plan. Focus on one manageable step at a time, rather than taking on everything at once.\n\n**Delegate responsibility.** You don’t have to do it all yourself, whether at home, school, or on the job. If other people can take care of the task, why not let them? Let go of the desire to control or oversee every little step. You’ll be letting go of unnecessary stress in the process.\n\n### Technique 3: Reach out and connect to others\nThere is nothing more calming than spending quality time with another human being who makes you feel safe and understood. In fact, face-to-face interaction triggers a cascade of hormones that counteracts the body’s defensive “fight-or-flight” response. It’s nature’s natural stress reliever (as an added bonus, it also helps stave off depression and anxiety). So make it a point to connect regularly—and in person—with family and friends.\n\n\\[Read: [Social Support for Stress Relief](https:\/\/www.helpguide.org\/mental-health\/stress\/social-support-for-stress-relief)\\]\n\nKeep in mind that the people you talk to don’t have to be able to fix your stress. They simply need to be good listeners. And try not to let worries about looking weak or being a burden keep you from opening up. The people who care about you will be flattered by your trust. It will only strengthen your bond.\n\nOf course, you may not always have someone close by to lean on when you feel overwhelmed by stress, but by building and maintaining a [network of close friends](https:\/\/www.helpguide.org\/relationships\/social-connection\/making-good-friends) you can improve your resiliency to life’s stressors.\n\n### Tips for building relationships\n1. Reach out to a colleague at work.\n2. Help someone else by [volunteering](https:\/\/www.helpguide.org\/mental-health\/wellbeing\/volunteering-and-its-surprising-benefits).\n3. Have lunch or coffee with a friend.\n4. Ask a loved one to check in with you regularly.\n5. Call or email an old friend.\n6. [Go for a walk](https:\/\/www.helpguide.org\/wellness\/fitness\/how-to-start-a-walking-program) with a workout buddy.\n7. Schedule a weekly dinner date.\n8. Meet new people by taking a class or joining a club.\n9. Confide in a clergy member, teacher, or sports coach.\n10. Join a [support group](https:\/\/www.helpguide.org\/mental-health\/treatment\/support-groups) or try group therapy—either in-person or via one of the [best online therapy platforms](https:\/\/www.helpguide.org\/mental-health\/treatment\/best-online-therapy).\n### Technique 4: Make time for fun and relaxation\nBeyond a take-charge approach and a positive attitude, you can reduce stress in your life by carving out “me” time. Don’t get so caught up in the hustle and bustle of life that you forget to take care of your own needs. Nurturing yourself is a necessity, not a luxury. If you regularly make time for fun and relaxation, you’ll be in a better place to handle life’s stressors.\n\n**Set aside leisure time.** Include rest and relaxation in your daily schedule. Don’t allow other obligations to encroach. This is your time to take a break from all responsibilities and recharge your batteries.\n\n**Do something you enjoy every day.**  Make time for leisure activities that bring you joy, whether it be stargazing, playing the piano, or working on your bike.\n\n**Keep your sense of humor.** This includes the ability to laugh at yourself. [The act of laughing](https:\/\/www.helpguide.org\/mental-health\/wellbeing\/laughter-is-the-best-medicine) helps your body fight stress in a number of ways.\n\n**Take up a relaxation practice.** Relaxation techniques such as yoga, meditation, and deep breathing activate the [body’s relaxation response](https:\/\/www.helpguide.org\/mental-health\/stress\/relaxation-techniques-for-stress-relief), a state of restfulness that is the opposite of the fight or flight or mobilization stress response. As you learn and practice these techniques, your stress levels will decrease and your mind and body will become calm and centered.\n\n### Technique 5: Maintain balance with a healthy lifestyle\nIn addition to regular exercise, there are other healthy lifestyle choices that can increase your resistance to stress.\n\n**Eat a healthy diet****.** Well-nourished bodies are better prepared to cope with stress, so be mindful of what you eat. Start your day right with breakfast, and keep your energy up and your mind clear with [balanced, nutritious meals](https:\/\/www.helpguide.org\/wellness\/nutrition\/healthy-diet) throughout the day.\n\n**Reduce caffeine and sugar.** The temporary “highs” caffeine and sugar provide often end with a crash in mood and energy. By reducing the amount of coffee, soft drinks, chocolate, and [sugar snacks in your diet](https:\/\/www.helpguide.org\/wellness\/nutrition\/choosing-healthy-carbs), you’ll feel more relaxed and you’ll sleep better.\n\n**Avoid alcohol, cigarettes, and drugs.** [Self-medicating with alcohol or drugs](https:\/\/www.helpguide.org\/mental-health\/addiction\/self-medicating) may provide an easy escape from stress, but the relief is only temporary. Don’t avoid or mask the issue at hand; deal with problems head on and with a clear mind.\n\n**Get enough sleep.** [Adequate sleep](https:\/\/www.helpguide.org\/wellness\/sleep\/getting-better-sleep) fuels your mind, as well as your body. Feeling tired will increase your stress because it may cause you to think irrationally.\n\n## Strategies for stress management in the moment\nWhen you’re frazzled by your morning commute, stuck in a stressful meeting at work, or fried from another argument with your spouse, you need a way to manage your stress levels *right now*. That’s where [quick stress relief](https:\/\/www.helpguide.org\/mental-health\/stress\/quick-stress-relief) comes in.\n\nThe fastest way to reduce stress is by taking a deep breath and using your senses—what you see, hear, taste, and touch—or through a soothing movement. By viewing a favorite photo, smelling a specific scent, listening to a favorite piece of music, tasting a piece of gum, or hugging a pet, for example, you can quickly relax and focus yourself.\n\nNot everyone responds to each sensory experience in the same way. The key to quick stress relief is to experiment and discover the unique sensory experiences that work best for you.\n\n## When to seek professional help\nThe stress management techniques listed above might not be effective for everyone. Or perhaps they help a little, but your stress continues to feel out of control. Here a few reasons why you might consider seeking help from a therapist or other mental health professional:\n\n- You’re increasingly reliant on unhealthy coping mechanisms, such as drinking or smoking\n- Stress is taking a toll on your social life, causing you to be irritable and withdrawn from friends\n- You’re in a constant state of physical tension, leading to symptoms like headaches and insomnia\n- Stress is making it difficult for you to focus at work or in school\n\nIf you’ve made the decision to find help, know that online therapy platforms make it easy to get started and find a provider who can help you manage your stress. You can learn more in our listing of the [best online therapy platforms](https:\/\/www.helpguide.org\/mental-health\/treatment\/best-online-therapy).\n\n## More Information\n1. Trauma- and Stressor-Related Disorders. (2013). In *Diagnostic and Statistical Manual of Mental Disorders*. American Psychiatric Association.\n   [Link](https:\/\/doi.org\/10.1176\/appi.books.9780890425787.x07_Trauma_and_Stressor_Related_Disorders)\n2. Can, Yekta Said, Heather Iles-Smith, Niaz Chalabianloo, Deniz Ekiz, Javier Fernández-Álvarez, Claudia Repetto, Giuseppe Riva, and Cem Ersoy. “How to Relax in Stressful Situations: A Smart Stress Reduction System.” *Healthcare* 8, no. 2 (April 16, 2020): 100.\n   [Link](https:\/\/doi.org\/10.3390\/healthcare8020100)\n3. Norelli, Samantha K., Ashley Long, and Jeffrey M. Krepps. “Relaxation Techniques.” In *StatPearls*. Treasure Island (FL): StatPearls Publishing, 2021.\n   [Link](http:\/\/www.ncbi.nlm.nih.gov\/books\/NBK513238\/)\n4. Toussaint, Loren, Quang Anh Nguyen, Claire Roettger, Kiara Dixon, Martin Offenbächer, Niko Kohls, Jameson Hirsch, and Fuschia Sirois. “Effectiveness of Progressive Muscle Relaxation, Deep Breathing, and Guided Imagery in Promoting Psychological and Physiological States of Relaxation.” *Evidence-Based Complementary and Alternative Medicine* 2021 (July 3, 2021): e5924040.\n   [Link](https:\/\/doi.org\/10.1155\/2021\/5924040)\n5. Unger, Cynthia A, David Busse, and Ilona S Yim. “The Effect of Guided Relaxation on Cortisol and Affect: Stress Reactivity as a Moderator.” *Journal of Health Psychology* 22, no. 1 (January 1, 2017): 29–38.\n   [Link](https:\/\/doi.org\/10.1177\/1359105315595118)\n6. Singh, Karuna. “Nutrient and Stress Management.” *Journal of Nutrition & Food Sciences* 6, no. 4 (2016).\n   [Link](https:\/\/doi.org\/10.4172\/2155-9600.1000528)\n7. Katsarou, Alexia L., Marios M. Vryonis, Athanassios D. Protogerou, Evangelos C. Alexopoulos, Apostolos Achimastos, Dimitrios Papadogiannis, George P. Chrousos, and Christina Darviri. “Stress Management and Dietary Counseling in Hypertensive Patients: A Pilot Study of Additional Effect.” *Primary Health Care Research & Development* 15, no. 1 (January 2014): 38–45.\n   [Link](https:\/\/doi.org\/10.1017\/S1463423612000679)\n8. Errisuriz, Vanessa L., Keryn E. Pasch, and Cheryl L. Perry. “Perceived Stress and Dietary Choices: The Moderating Role of Stress Management.” *Eating Behaviors* 22 (August 1, 2016): 211–16.\n   [Link](https:\/\/doi.org\/10.1016\/j.eatbeh.2016.06.008)\n9. Choi, Dong-Woo, Sung-Youn Chun, Sang Ah Lee, Kyu-Tae Han, and Eun-Cheol Park. “Association between Sleep Duration and Perceived Stress: Salaried Worker in Circumstances of High Workload.” *International Journal of Environmental Research and Public Health* 15, no. 4 (April 2018): 796.\n   [Link](https:\/\/doi.org\/10.3390\/ijerph15040796)\n10. Blaxton, Jessica M., Cindy S. Bergeman, Brenda R. Whitehead, Marcia E. Braun, and Jessic D. Payne. “Relationships Among Nightly Sleep Quality, Daily Stress, and Daily Affect.” *The Journals of Gerontology: Series B* 72, no. 3 (May 1, 2017): 363–72.\n    [Link](https:\/\/doi.org\/10.1093\/geronb\/gbv060)\n11. Saleh, Dalia, Nathalie Camart, Fouad Sbeira, and Lucia Romo. “Can We Learn to Manage Stress? A Randomized Controlled Trial Carried out on University Students.” *PLOS ONE* 13, no. 9 (September 5, 2018): e0200997.\n    [Link](https:\/\/doi.org\/10.1371\/journal.pone.0200997)\n12. Loprinzi, Paul D., and Emily Frith. “Protective and Therapeutic Effects of Exercise on Stress-Induced Memory Impairment.” *The Journal of Physiological Sciences: JPS* 69, no. 1 (January 2019): 1–12.\n    [Link](https:\/\/doi.org\/10.1007\/s12576-018-0638-0)\n13. Salmon, P. “Effects of Physical Exercise on Anxiety, Depression, and Sensitivity to Stress: A Unifying Theory.” *Clinical Psychology Review* 21, no. 1 (February 2001): 33–61.\n    [Link](https:\/\/doi.org\/10.1016\/s0272-7358\$99\$00032-x)","meta_canonical":null,"ml_categories_json":"{\"\/Health\":985,\"\/Health\/Mental_Health\":985,\"\/Health\/Mental_Health\/Anxiety_and_Stress\":983}","ml_types_json":"{\"\/Article\":999,\"\/Article\/Tutorial_or_Guide\":592}","ml_intent_types_json":"{\"Informational\":999}","meta_language":"en-us","attrs_author":null,"attrs_publish_time":1543914753,"attrs_original_publish_time":1543914753,"attrs_is_republished":0,"attrs_nr_words":"5091","attrs_boilerpipe_nr_words":"3975","body_ext_links_number":47,"body_int_links_number":97,"meta_nofollow":0,"meta_noarchive":0,"props_was_rendered":0,"src_redirect":"","download_time_msec":119,"download_ttfb_msec":95,"download_size":235689}

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Stress Management: Strategies to Deal with Stress

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Overwhelmed by stress? You don't have to be. These stress management tips and strategies can help you reduce stress and regain your emotional balance.

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What is stress management? Stress management involves using various techniques and coping strategies to manage your overall stress levels, improve how you react to stressful things in your life, and build resilience . It may seem like there’s nothing you can do about stress—no way to avoid it and no way to de-stress completely when it hits. The bills won’t stop coming, there will never be more hours in the day, and your work and family responsibilities will always be demanding. But the truth is, you have a lot more control over stress than you may think. In fact, the simple realization that you’re in control of your life is the foundation of stress management. Managing stress is all about taking charge: of your thoughts, emotions, schedule, environment, and the way you deal with problems. The ultimate goal is a balanced life, with time for work, relationships, relaxation, and fun—plus the ability to hold up under pressure and meet challenges head on. But there’s no one-size-fits-all solution to stress management. That’s why it’s important to experiment and find out what works best for you. Whether you’re looking to reduce your overall stress levels, avoid unnecessary stressors in your life, or deal with stress in the moment, the following stress management techniques and strategies can help. Why do stress management techniques matter? If you’re living with high levels of stress, you’re putting your entire well-being at risk. Stress wreaks havoc on your emotional equilibrium, as well as your overall physical and mental health. It narrows your ability to think clearly, function effectively, and enjoy life. Matching types of stress to stress management techniques Before exploring stress management techniques, it’s important to recognize that stress can show up in different forms. As you’ll discover, the techniques you rely on to calm yourself may vary depending on the type of stress you’re dealing with. Some types of stress include acute, episodic acute and chronic stress. Acute stress. This involves a temporary source of stress. Maybe you’re worried about an upcoming exam, or perhaps you’re stressed about your disorganized family travel plans. Once the event passes, you feel yourself relax. Episodic acute stress. This is when acute stress is a recurring issue for you. For instance, if you struggle with time management or your study strategies are ineffective, you’ll regularly feel stressed by exams. If you have a hard time setting boundaries at work, you’ll find yourself repeatedly taking on too many responsibilities. Chronic stress. This is when a stressor looms over you for a long time. Maybe you’re stuck in a tight financial situations for years. Or perhaps you or someone you love is dealing with a long-term health condition. You might feel a sense of hopelessness, as there doesn’t seem to be a break from the stress in sight. Identify the causes of stress in your life Stress management starts with identifying the sources of stress in your life. This isn’t as straightforward as it sounds. While it’s easy to identify major stressors such as changing jobs, moving, or going through a divorce, pinpointing the sources of chronic stress can be more complicated. It’s all too easy to overlook how your own thoughts, feelings, and behaviors contribute to your everyday stress levels. Sure, you may know that you’re constantly worried about work deadlines, but maybe it’s your procrastination, rather than the actual job demands, that is causing the stress. A Specialized Path to Managing Stress When stress becomes overwhelming, self-help tips are only part of the solution. Talkspace offers an evidence-based path to stability with licensed therapists specialized in stress management and burnout recovery. Get the professional, affordable support you need. Apply code HELPGUIDE85 for $85 off your first month Learn More HelpGuide is user supported. We earn a commission if you sign up for BetterHelp’s services after clicking through from this site. Learn more To identify what’s really stressing you out, look closely at your habits, attitude, and excuses: Do you explain away stress as temporary (“I just have a million things going on right now”) even though you can’t remember the last time you took a breather? Do you define stress as an integral part of your work or home life (“Things are always crazy around here”) or as a part of your personality (“I have a lot of nervous energy, that’s all”)? Do you blame your stress on other people or outside events, or view it as entirely normal and unexceptional? Until you accept responsibility for the role you play in creating or maintaining it, your stress level will remain outside your control. Keep a stress journal A stress journal can help you identify the regular stressors in your life and the way you deal with them. Each time you feel stressed, make a note of it in your journal or use a stress tracker on your phone. As you keep a daily log, you will begin to see patterns and common themes. Write down: What caused your stress (make a guess if you’re unsure). How you felt, both physically and emotionally. How you acted in response. What you did to make yourself feel better. How to manage stress: Practice the 4 As of stress management There are many healthy ways to reduce stress or cope with its effects, but they all require change. You can either change the situation or change your reaction. When deciding which option to choose, it’s helpful to think of the four As: avoid , alter , accept , or adapt . 1. Avoid unnecessary stress Not all stress can be avoided, and it’s not healthy to avoid a situation that needs to be addressed. But you may be surprised by the number of stressors in your life that you can eliminate. Learn how to say “no.” Know your limits and stick to them. Whether in your personal or professional life, taking on more than you can handle is a surefire recipe for stress. Avoid people who stress you out. If someone consistently causes stress in your life, limit the amount of time you spend with that person, or end the relationship. Take control of your environment. If the evening news makes you anxious, turn off the TV. If traffic makes you tense, take a longer but less-traveled route. If going to the market is an unpleasant chore, do your grocery shopping online. Avoid hot-button topics . If you get upset over religion or politics, cross them off your conversation list. If you repeatedly argue about the same subject with the same people, stop bringing it up or excuse yourself when it’s the topic of discussion. Pare down your to-do list. Analyze your schedule, responsibilities, and daily tasks. If you’ve got too much on your plate, distinguish between the “shoulds” and the “musts.” Drop tasks that aren’t truly necessary to the bottom of the list or eliminate them entirely. 2. Alter the situation If you can’t avoid a stressful situation, try to alter it. Often, this involves changing the way you communicate and operate in your daily life. Express your feelings instead of bottling them up. If something or someone is bothering you, communicate your concerns in an open and respectful way. If you don’t voice your feelings, resentment will build and the stress will increase. Be willing to compromise. When you ask someone to change their behavior, be willing to do the same. If you both are willing to bend at least a little, you’ll have a good chance of finding a happy middle ground. Be more assertive. Don’t take a backseat in your own life. Deal with problems head on, doing your best to anticipate and prevent them. If you’ve got an exam to study for and your chatty roommate just got home, say up front that you only have five minutes to talk. Find balance. All work and no play is a recipe for burnout. Try to find a balance between work and family life, social activities and solitary pursuits, daily responsibilities and downtime. 3. Adapt to the stressor If you can’t change the stressor, change yourself. You can adapt to stressful situations and regain your sense of control by changing your expectations and attitude. Reframe problems. Try to view stressful situations from a more positive perspective. Rather than fuming about a traffic jam, look at it as an opportunity to pause and regroup, listen to your favorite radio station, or enjoy some alone time. Look at the big picture. Take perspective of the stressful situation. Ask yourself how important it will be in the long run. Will it matter in a month? A year? Is it really worth getting upset over? If the answer is no, focus your time and energy elsewhere. Adjust your standards. Perfectionism is a major source of avoidable stress. Stop setting yourself up for failure by demanding perfection. Set reasonable standards for yourself and others, and learn to be okay with “good enough.” Practice gratitude. When stress is getting you down, take a moment to reflect on all the things you appreciate in your life , including your own positive qualities and gifts. This simple strategy can help you keep things in perspective. 4. Accept the things you can’t change Some sources of stress are unavoidable. You can’t prevent or change stressors such as the death of a loved one, a serious illness, or a national recession. In such cases, the best way to cope with stress is to accept things as they are. Acceptance may be difficult, but in the long run, it’s easier than railing against a situation you can’t change. Don’t try to control the uncontrollable. Many things in life are beyond our control, particularly the behavior of other people. Rather than stressing out over them, focus on the things you can control such as the way you choose to react to problems. Look for the upside. When facing major challenges, try to look at them as opportunities for personal growth. If your own poor choices contributed to a stressful situation, reflect on them and learn from your mistakes. Learn to forgive. Accept the fact that we live in an imperfect world and that people make mistakes. Let go of anger and resentments. Free yourself from negative energy by forgiving and moving on. Share your feelings. Expressing what you’re going through can be very cathartic, even if there’s nothing you can do to alter the stressful situation. Talk to a trusted friend or make an appointment with a therapist. Replace unhealthy coping strategies with healthy ones Think about the ways you currently manage and cope with stress in your life. Your stress journal can help you identify them. Are your coping strategies healthy or unhealthy? Many of us cope with stress in ways that make us feel better temporarily—but compound the problem in the long run. Unhealthy ways of dealing with stress Using alcohol or drugs to relax . Bingeing on junk or comfort food. Zoning out for hours on your phone or TV. Withdrawing from friends, family, and social activities. Sleeping too much. Filling up every minute of the day to avoid facing problems. Taking out your stress on others Procrastinating. If your methods of coping with stress aren’t contributing to your greater emotional and physical health, it’s time to find healthier ones. No single method works for everyone or in every situation, so experiment with different stress management techniques and strategies. Focus on what makes you feel calm and in control. Speak to a Licensed Therapist BetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more. Take the assessment and get matched with a therapist in as little as 48 hours. Take Assessment HelpGuide is user supported. We earn a commission if you sign up for BetterHelp’s services after clicking through from this site. Learn more In addition to practicing the 4 As of stress management, there are other techniques and strategies that you can use to better manage stress. We all respond to stress and stress management techniques in different ways, so experiment with the following approaches to find what works best for you. Technique 1: Move more during your day When you’re stressed, the last thing you probably feel like doing is getting up and exercising. But physical activity is a huge stress reliever—and you don’t have to be an athlete or spend hours in a gym to experience the benefits. Exercise releases endorphins that make you feel good, and it can also serve as a valuable distraction from your daily worries. While you’ll get the most benefit from regularly exercising for 30 minutes or more, it’s okay to build up your fitness level gradually. Even very small activities can add up over the course of a day. The first step is to get yourself up and moving. Here are some easy ways to incorporate exercise into your daily schedule: Put on some music and dance around. Take your dog for a walk . Walk or cycle to the grocery store. Use the stairs at home or work rather than an elevator. Park your car in the farthest spot in the lot and walk the rest of the way. Pair up with an exercise partner and encourage each other as you work out. Play ping-pong or an activity-based video game with your kids. Using mindful rhythmic exercise to manage stress While just about any form of physical activity can help burn away tension and stress, rhythmic activities are especially effective. Good choices include walking, running, swimming, dancing, cycling, tai chi, and aerobics. But whatever you choose, make sure it’s something you enjoy so you’re more likely to stick with it. While you’re exercising, make a conscious effort to pay attention to your body and the physical (and sometimes emotional) sensations you experience as you’re moving. Focus on coordinating your breathing with your movements, for example, or notice how the air or sunlight feels on your skin. Adding this mindfulness element will help you break out of the cycle of negative thoughts that often accompanies overwhelming stress. Technique 2: Better manage your time Poor time management can cause a lot of stress. When you’re stretched too thin and running behind, it’s hard to stay calm and focused. Plus, you’ll be tempted to avoid or cut back on all the healthy things you should be doing to keep stress in check, like socializing and getting enough sleep. The good news: there are things you can do to achieve a healthier work-life balance. Don’t over-commit yourself. Avoid scheduling things back-to-back or trying to fit too much into one day. All too often, we underestimate how long things will take. Prioritize tasks. Make a list of tasks you have to do, and tackle them in order of importance. Do the high-priority items first. If you have something particularly unpleasant or stressful to do, get it over with early. The rest of your day will be more pleasant as a result. Break projects into small steps. If a large project seems overwhelming, make a step-by-step plan. Focus on one manageable step at a time, rather than taking on everything at once. Delegate responsibility. You don’t have to do it all yourself, whether at home, school, or on the job. If other people can take care of the task, why not let them? Let go of the desire to control or oversee every little step. You’ll be letting go of unnecessary stress in the process. Technique 3: Reach out and connect to others There is nothing more calming than spending quality time with another human being who makes you feel safe and understood. In fact, face-to-face interaction triggers a cascade of hormones that counteracts the body’s defensive “fight-or-flight” response. It’s nature’s natural stress reliever (as an added bonus, it also helps stave off depression and anxiety). So make it a point to connect regularly—and in person—with family and friends. [Read: Social Support for Stress Relief ] Keep in mind that the people you talk to don’t have to be able to fix your stress. They simply need to be good listeners. And try not to let worries about looking weak or being a burden keep you from opening up. The people who care about you will be flattered by your trust. It will only strengthen your bond. Of course, you may not always have someone close by to lean on when you feel overwhelmed by stress, but by building and maintaining a network of close friends you can improve your resiliency to life’s stressors. Tips for building relationships Reach out to a colleague at work. Help someone else by volunteering . Have lunch or coffee with a friend. Ask a loved one to check in with you regularly. Call or email an old friend. Go for a walk with a workout buddy. Schedule a weekly dinner date. Meet new people by taking a class or joining a club. Confide in a clergy member, teacher, or sports coach. Join a support group or try group therapy—either in-person or via one of the best online therapy platforms . Technique 4: Make time for fun and relaxation Beyond a take-charge approach and a positive attitude, you can reduce stress in your life by carving out “me” time. Don’t get so caught up in the hustle and bustle of life that you forget to take care of your own needs. Nurturing yourself is a necessity, not a luxury. If you regularly make time for fun and relaxation, you’ll be in a better place to handle life’s stressors. Set aside leisure time. Include rest and relaxation in your daily schedule. Don’t allow other obligations to encroach. This is your time to take a break from all responsibilities and recharge your batteries. Do something you enjoy every day. Make time for leisure activities that bring you joy, whether it be stargazing, playing the piano, or working on your bike. Keep your sense of humor. This includes the ability to laugh at yourself. The act of laughing helps your body fight stress in a number of ways. Take up a relaxation practice. Relaxation techniques such as yoga, meditation, and deep breathing activate the body’s relaxation response , a state of restfulness that is the opposite of the fight or flight or mobilization stress response. As you learn and practice these techniques, your stress levels will decrease and your mind and body will become calm and centered. Technique 5: Maintain balance with a healthy lifestyle In addition to regular exercise, there are other healthy lifestyle choices that can increase your resistance to stress. Eat a healthy diet . Well-nourished bodies are better prepared to cope with stress, so be mindful of what you eat. Start your day right with breakfast, and keep your energy up and your mind clear with balanced, nutritious meals throughout the day. Reduce caffeine and sugar. The temporary “highs” caffeine and sugar provide often end with a crash in mood and energy. By reducing the amount of coffee, soft drinks, chocolate, and sugar snacks in your diet , you’ll feel more relaxed and you’ll sleep better. Avoid alcohol, cigarettes, and drugs. Self-medicating with alcohol or drugs may provide an easy escape from stress, but the relief is only temporary. Don’t avoid or mask the issue at hand; deal with problems head on and with a clear mind. Get enough sleep. Adequate sleep fuels your mind, as well as your body. Feeling tired will increase your stress because it may cause you to think irrationally. Strategies for stress management in the moment When you’re frazzled by your morning commute, stuck in a stressful meeting at work, or fried from another argument with your spouse, you need a way to manage your stress levels right now . That’s where quick stress relief comes in. The fastest way to reduce stress is by taking a deep breath and using your senses—what you see, hear, taste, and touch—or through a soothing movement. By viewing a favorite photo, smelling a specific scent, listening to a favorite piece of music, tasting a piece of gum, or hugging a pet, for example, you can quickly relax and focus yourself. Not everyone responds to each sensory experience in the same way. The key to quick stress relief is to experiment and discover the unique sensory experiences that work best for you. When to seek professional help The stress management techniques listed above might not be effective for everyone. Or perhaps they help a little, but your stress continues to feel out of control. Here a few reasons why you might consider seeking help from a therapist or other mental health professional: You’re increasingly reliant on unhealthy coping mechanisms, such as drinking or smoking Stress is taking a toll on your social life, causing you to be irritable and withdrawn from friends You’re in a constant state of physical tension, leading to symptoms like headaches and insomnia Stress is making it difficult for you to focus at work or in school If you’ve made the decision to find help, know that online therapy platforms make it easy to get started and find a provider who can help you manage your stress. You can learn more in our listing of the best online therapy platforms . More Information Trauma- and Stressor-Related Disorders. (2013). In Diagnostic and Statistical Manual of Mental Disorders . American Psychiatric Association. Link Can, Yekta Said, Heather Iles-Smith, Niaz Chalabianloo, Deniz Ekiz, Javier Fernández-Álvarez, Claudia Repetto, Giuseppe Riva, and Cem Ersoy. “How to Relax in Stressful Situations: A Smart Stress Reduction System.” Healthcare 8, no. 2 (April 16, 2020): 100. Link Norelli, Samantha K., Ashley Long, and Jeffrey M. Krepps. “Relaxation Techniques.” In StatPearls . Treasure Island (FL): StatPearls Publishing, 2021. Link Toussaint, Loren, Quang Anh Nguyen, Claire Roettger, Kiara Dixon, Martin Offenbächer, Niko Kohls, Jameson Hirsch, and Fuschia Sirois. “Effectiveness of Progressive Muscle Relaxation, Deep Breathing, and Guided Imagery in Promoting Psychological and Physiological States of Relaxation.” Evidence-Based Complementary and Alternative Medicine 2021 (July 3, 2021): e5924040. Link Unger, Cynthia A, David Busse, and Ilona S Yim. “The Effect of Guided Relaxation on Cortisol and Affect: Stress Reactivity as a Moderator.” Journal of Health Psychology 22, no. 1 (January 1, 2017): 29–38. Link Singh, Karuna. “Nutrient and Stress Management.” Journal of Nutrition & Food Sciences 6, no. 4 (2016). Link Katsarou, Alexia L., Marios M. Vryonis, Athanassios D. Protogerou, Evangelos C. Alexopoulos, Apostolos Achimastos, Dimitrios Papadogiannis, George P. Chrousos, and Christina Darviri. “Stress Management and Dietary Counseling in Hypertensive Patients: A Pilot Study of Additional Effect.” Primary Health Care Research & Development 15, no. 1 (January 2014): 38–45. Link Errisuriz, Vanessa L., Keryn E. Pasch, and Cheryl L. Perry. “Perceived Stress and Dietary Choices: The Moderating Role of Stress Management.” Eating Behaviors 22 (August 1, 2016): 211–16. Link Choi, Dong-Woo, Sung-Youn Chun, Sang Ah Lee, Kyu-Tae Han, and Eun-Cheol Park. “Association between Sleep Duration and Perceived Stress: Salaried Worker in Circumstances of High Workload.” International Journal of Environmental Research and Public Health 15, no. 4 (April 2018): 796. Link Blaxton, Jessica M., Cindy S. Bergeman, Brenda R. Whitehead, Marcia E. Braun, and Jessic D. Payne. “Relationships Among Nightly Sleep Quality, Daily Stress, and Daily Affect.” The Journals of Gerontology: Series B 72, no. 3 (May 1, 2017): 363–72. Link Saleh, Dalia, Nathalie Camart, Fouad Sbeira, and Lucia Romo. “Can We Learn to Manage Stress? A Randomized Controlled Trial Carried out on University Students.” PLOS ONE 13, no. 9 (September 5, 2018): e0200997. Link Loprinzi, Paul D., and Emily Frith. “Protective and Therapeutic Effects of Exercise on Stress-Induced Memory Impairment.” The Journal of Physiological Sciences: JPS 69, no. 1 (January 2019): 1–12. Link Salmon, P. “Effects of Physical Exercise on Anxiety, Depression, and Sensitivity to Stress: A Unifying Theory.” Clinical Psychology Review 21, no. 1 (February 2001): 33–61. Link

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Stress management involves using various techniques and coping strategies to manage your overall stress levels, improve how you react to stressful things in your life, and [build resilience](https://www.helpguide.org/mental-health/stress/surviving-tough-times). It may seem like there’s nothing you can do about stress—no way to avoid it and no way to de-stress completely when it hits. The bills won’t stop coming, there will never be more hours in the day, and your work and family responsibilities will always be demanding. But the truth is, you have a lot more control over stress than you may think. In fact, the simple realization that you’re in control of your life is the foundation of stress management. Managing stress is all about taking charge: of your thoughts, emotions, schedule, environment, and the way you deal with problems. The ultimate goal is a balanced life, with time for work, relationships, relaxation, and fun—plus the ability to hold up under pressure and meet challenges head on. But there’s no one-size-fits-all solution to stress management. That’s why it’s important to experiment and find out what works best for you. Whether you’re looking to reduce your overall stress levels, avoid unnecessary stressors in your life, or deal with stress in the moment, the following stress management techniques and strategies can help. #### Why do stress management techniques matter? If you’re living with high levels of stress, you’re putting your entire well-being at risk. Stress wreaks havoc on your emotional equilibrium, as well as your overall physical and mental health. It narrows your ability to think clearly, function effectively, and enjoy life. ## Matching types of stress to stress management techniques Before exploring stress management techniques, it’s important to recognize that stress can show up in different forms. As you’ll discover, the techniques you rely on to calm yourself may vary depending on the type of stress you’re dealing with. Some types of stress include acute, episodic acute and chronic stress. **Acute stress.** This involves a temporary source of stress. Maybe you’re worried about an upcoming exam, or perhaps you’re stressed about your disorganized family travel plans. Once the event passes, you feel yourself relax. **Episodic acute stress.** This is when acute stress is a recurring issue for you. For instance, if you struggle with time management or your study strategies are ineffective, you’ll regularly feel stressed by exams. If you have a hard time setting boundaries at work, you’ll find yourself repeatedly taking on too many responsibilities. **Chronic stress.** This is when a stressor looms over you for a long time. Maybe you’re stuck in a tight financial situations for years. Or perhaps you or someone you love is dealing with a long-term health condition. You might feel a sense of hopelessness, as there doesn’t seem to be a break from the stress in sight. ## Identify the causes of stress in your life Stress management starts with identifying the sources of stress in your life. This isn’t as straightforward as it sounds. While it’s easy to identify major stressors such as changing jobs, moving, or going through a divorce, pinpointing the sources of chronic stress can be more complicated. It’s all too easy to overlook how your own thoughts, feelings, and behaviors contribute to your everyday stress levels. Sure, you may know that you’re constantly worried about work deadlines, but maybe it’s your procrastination, rather than the actual job demands, that is causing the stress. #### A Specialized Path to Managing Stress When stress becomes overwhelming, self-help tips are only part of the solution. Talkspace offers an evidence-based path to stability with licensed therapists specialized in stress management and burnout recovery. Get the professional, affordable support you need. Apply code HELPGUIDE85 for \$85 off your first month [Learn More](https://talkspace.pxf.io/rEaZ4B) HelpGuide is user supported. We earn a commission if you sign up for BetterHelp’s services after clicking through from this site. [Learn more](https://www.helpguide.org/affiliate-disclosure) ### To identify what’s *really* stressing you out, look closely at your habits, attitude, and excuses: - Do you explain away stress as temporary (“I just have a million things going on right now”) even though you can’t remember the last time you took a breather? - Do you define stress as an integral part of your work or home life (“Things are always crazy around here”) or as a part of your personality (“I have a lot of nervous energy, that’s all”)? - Do you blame your stress on other people or outside events, or view it as entirely normal and unexceptional? Until you accept responsibility for the role you play in creating or maintaining it, your stress level will remain outside your control. #### Keep a stress journal A stress [journal](https://www.helpguide.org/mental-health/wellbeing/journaling-for-mental-health-and-wellness) can help you identify the regular stressors in your life and the way you deal with them. Each time you feel stressed, make a note of it in your journal or use a stress tracker on your phone. As you keep a daily log, you will begin to see patterns and common themes. Write down: - What caused your stress (make a guess if you’re unsure). - How you felt, both physically and emotionally. - How you acted in response. - What you did to make yourself feel better. ## How to manage stress: Practice the 4 As of stress management There are many healthy ways to reduce stress or cope with its effects, but they all require change. You can either change the situation or change your reaction. When deciding which option to choose, it’s helpful to think of the four As: **avoid**, **alter**, **accept**, or **adapt**. ### 1\. Avoid unnecessary stress Not all stress can be avoided, and it’s not healthy to avoid a situation that needs to be addressed. But you may be surprised by the number of stressors in your life that you can eliminate. **Learn how to say “no.”** Know your limits and stick to them. Whether in your personal or professional life, taking on more than you can handle is a surefire recipe for stress. **Avoid people who stress you out.** If someone consistently causes stress in your life, limit the amount of time you spend with that person, or end the relationship. **Take control of your environment.** If the evening news makes you anxious, turn off the TV. If traffic makes you tense, take a longer but less-traveled route. If going to the market is an unpleasant chore, do your grocery shopping online. **Avoid hot-button topics**. If you get upset over religion or politics, cross them off your conversation list. If you repeatedly argue about the same subject with the same people, stop bringing it up or excuse yourself when it’s the topic of discussion. **Pare down your to-do list.** Analyze your schedule, responsibilities, and daily tasks. If you’ve got too much on your plate, distinguish between the “shoulds” and the “musts.” Drop tasks that aren’t truly necessary to the bottom of the list or eliminate them entirely. ### 2\. Alter the situation If you can’t avoid a stressful situation, try to alter it. Often, this involves changing the way you communicate and operate in your daily life. **Express your feelings instead of bottling them up.** If something or someone is bothering you, communicate your concerns in an open and respectful way. If you don’t voice your feelings, resentment will build and the stress will increase. **Be willing to compromise.** When you ask someone to change their behavior, be willing to do the same. If you both are willing to bend at least a little, you’ll have a good chance of finding a happy middle ground. **Be more assertive.** Don’t take a backseat in your own life. Deal with problems head on, doing your best to anticipate and prevent them. If you’ve got an exam to study for and your chatty roommate just got home, say up front that you only have five minutes to talk. **Find balance.** All work and no play is a recipe for burnout. Try to find a balance between work and family life, social activities and solitary pursuits, daily responsibilities and downtime. ### 3\. Adapt to the stressor If you can’t change the stressor, change yourself. You can adapt to stressful situations and regain your sense of control by changing your expectations and attitude. **Reframe problems.** Try to view stressful situations from a more positive perspective. Rather than fuming about a traffic jam, look at it as an opportunity to pause and regroup, listen to your favorite radio station, or enjoy some alone time. **Look at the big picture.** Take perspective of the stressful situation. Ask yourself how important it will be in the long run. Will it matter in a month? A year? Is it really worth getting upset over? If the answer is no, focus your time and energy elsewhere. **Adjust your standards.** Perfectionism is a major source of avoidable stress. Stop setting yourself up for failure by demanding perfection. Set reasonable standards for yourself and others, and learn to be okay with “good enough.” **Practice gratitude.** When stress is getting you down, take a moment to reflect on all the things you [appreciate in your life](https://www.helpguide.org/mental-health/wellbeing/gratitude), including your own positive qualities and gifts. This simple strategy can help you keep things in perspective. ### 4\. Accept the things you can’t change Some sources of stress are unavoidable. You can’t prevent or change stressors such as the death of a loved one, a serious illness, or a national recession. In such cases, the best way to cope with stress is to accept things as they are. Acceptance may be difficult, but in the long run, it’s easier than railing against a situation you can’t change. **Don’t try to control the uncontrollable.** Many things in life are beyond our control, particularly the behavior of other people. Rather than stressing out over them, focus on the things you can control such as the way you choose to react to problems. **Look for the upside.** When facing major challenges, try to look at them as opportunities for personal growth. If your own poor choices contributed to a stressful situation, reflect on them and learn from your mistakes. **Learn to forgive.** Accept the fact that we live in an imperfect world and that people make mistakes. Let go of anger and resentments. Free yourself from negative energy by forgiving and moving on. **Share your feelings.** Expressing what you’re going through can be very cathartic, even if there’s nothing you can do to alter the stressful situation. Talk to a trusted friend or make an appointment with a therapist. ## Replace unhealthy coping strategies with healthy ones Think about the ways you currently manage and cope with stress in your life. Your stress journal can help you identify them. Are your coping strategies healthy or unhealthy? Many of us cope with stress in ways that make us feel better temporarily—but compound the problem in the long run. ### Unhealthy ways of dealing with stress - [Using alcohol or drugs to relax](https://www.helpguide.org/mental-health/addiction/self-medicating). - [Bingeing](https://www.helpguide.org/mental-health/eating-disorders/binge-eating-disorder) on junk or comfort food. - Zoning out for hours on your phone or TV. - Withdrawing from friends, family, and social activities. - Sleeping too much. - Filling up every minute of the day to avoid facing problems. - Taking out your stress on others - Procrastinating. If your methods of coping with stress aren’t contributing to your greater emotional and physical health, it’s time to find healthier ones. No single method works for everyone or in every situation, so experiment with different stress management techniques and strategies. Focus on what makes you feel calm and in control. #### Speak to a Licensed Therapist BetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more. Take the assessment and get matched with a therapist in as little as 48 hours. [Take Assessment](https://hasofferstracking.betterhelp.com/aff_c?offer_id=2&aff_id=2729&aff_sub=inarticle&aff_sub2=stress-management&source=helpguide) HelpGuide is user supported. We earn a commission if you sign up for BetterHelp’s services after clicking through from this site. [Learn more](https://www.helpguide.org/affiliate-disclosure) ## Other stress management techniques In addition to practicing the 4 As of stress management, there are other techniques and strategies that you can use to better manage stress. We all respond to stress and stress management techniques in different ways, so experiment with the following approaches to find what works best for you. ### Technique 1: Move more during your day When you’re stressed, the last thing you probably feel like doing is getting up and exercising. But [physical activity](https://www.helpguide.org/wellness/fitness/the-mental-health-benefits-of-exercise) is a huge stress reliever—and you don’t have to be an athlete or spend hours in a gym to experience the benefits. Exercise releases endorphins that make you feel good, and it can also serve as a valuable distraction from your daily worries. While you’ll get the most benefit from regularly exercising for 30 minutes or more, it’s okay to build up your fitness level gradually. Even very small activities can add up over the course of a day. The first step is to get yourself up and moving. Here are some easy ways to incorporate exercise into your daily schedule: - [Put on some music](https://www.helpguide.org/mental-health/stress/%20https://www.helpguide.org/mental-health/stress/12-ways-to-reduce-stress-with-music) and dance around. - Take your [dog for a walk](https://www.helpguide.org/wellness/pets/health-benefits-of-walks-with-your-dog). - Walk or cycle to the grocery store. - Use the stairs at home or work rather than an elevator. - Park your car in the farthest spot in the lot and walk the rest of the way. - Pair up with an exercise partner and encourage each other as you work out. - Play ping-pong or an activity-based video game with your kids. #### Using mindful rhythmic exercise to manage stress While just about any form of physical activity can help burn away tension and stress, rhythmic activities are especially effective. Good choices include walking, running, swimming, dancing, cycling, tai chi, and aerobics. But whatever you choose, make sure it’s something you enjoy so you’re more likely to stick with it. While you’re exercising, make a conscious effort to pay attention to your body and the physical (and sometimes emotional) sensations you experience as you’re moving. Focus on coordinating your breathing with your movements, for example, or notice how the air or sunlight feels on your skin. Adding this mindfulness element will help you break out of the cycle of negative thoughts that often accompanies overwhelming stress. ### Technique 2: Better manage your time Poor time management can cause a lot of stress. When you’re stretched too thin and running behind, it’s hard to stay calm and focused. Plus, you’ll be tempted to avoid or cut back on all the healthy things you should be doing to keep stress in check, like socializing and getting enough sleep. The good news: there are things you can do to achieve a healthier work-life balance. **Don’t over-commit yourself.** Avoid scheduling things back-to-back or trying to fit too much into one day. All too often, we underestimate how long things will take. **Prioritize tasks.** Make a list of tasks you have to do, and tackle them in order of importance. Do the high-priority items first. If you have something particularly unpleasant or stressful to do, get it over with early. The rest of your day will be more pleasant as a result. **Break projects into small steps.** If a large project seems overwhelming, make a step-by-step plan. Focus on one manageable step at a time, rather than taking on everything at once. **Delegate responsibility.** You don’t have to do it all yourself, whether at home, school, or on the job. If other people can take care of the task, why not let them? Let go of the desire to control or oversee every little step. You’ll be letting go of unnecessary stress in the process. ### Technique 3: Reach out and connect to others There is nothing more calming than spending quality time with another human being who makes you feel safe and understood. In fact, face-to-face interaction triggers a cascade of hormones that counteracts the body’s defensive “fight-or-flight” response. It’s nature’s natural stress reliever (as an added bonus, it also helps stave off depression and anxiety). So make it a point to connect regularly—and in person—with family and friends. \[Read: [Social Support for Stress Relief](https://www.helpguide.org/mental-health/stress/%20https://www.helpguide.org/mental-health/stress/social-support-for-stress-relief)\] Keep in mind that the people you talk to don’t have to be able to fix your stress. They simply need to be good listeners. And try not to let worries about looking weak or being a burden keep you from opening up. The people who care about you will be flattered by your trust. It will only strengthen your bond. Of course, you may not always have someone close by to lean on when you feel overwhelmed by stress, but by building and maintaining a [network of close friends](https://www.helpguide.org/relationships/social-connection/making-good-friends) you can improve your resiliency to life’s stressors. ### Tips for building relationships 1. Reach out to a colleague at work. 2. Help someone else by [volunteering](https://www.helpguide.org/mental-health/wellbeing/volunteering-and-its-surprising-benefits). 3. Have lunch or coffee with a friend. 4. Ask a loved one to check in with you regularly. 5. Call or email an old friend. 6. [Go for a walk](https://www.helpguide.org/wellness/fitness/how-to-start-a-walking-program) with a workout buddy. 7. Schedule a weekly dinner date. 8. Meet new people by taking a class or joining a club. 9. Confide in a clergy member, teacher, or sports coach. 10. Join a [support group](https://www.helpguide.org/mental-health/treatment/support-groups) or try group therapy—either in-person or via one of the [best online therapy platforms](https://www.helpguide.org/mental-health/treatment/best-online-therapy). ### Technique 4: Make time for fun and relaxation Beyond a take-charge approach and a positive attitude, you can reduce stress in your life by carving out “me” time. Don’t get so caught up in the hustle and bustle of life that you forget to take care of your own needs. Nurturing yourself is a necessity, not a luxury. If you regularly make time for fun and relaxation, you’ll be in a better place to handle life’s stressors. **Set aside leisure time.** Include rest and relaxation in your daily schedule. Don’t allow other obligations to encroach. This is your time to take a break from all responsibilities and recharge your batteries. **Do something you enjoy every day.** Make time for leisure activities that bring you joy, whether it be stargazing, playing the piano, or working on your bike. **Keep your sense of humor.** This includes the ability to laugh at yourself. [The act of laughing](https://www.helpguide.org/mental-health/wellbeing/laughter-is-the-best-medicine) helps your body fight stress in a number of ways. **Take up a relaxation practice.** Relaxation techniques such as yoga, meditation, and deep breathing activate the [body’s relaxation response](https://www.helpguide.org/mental-health/stress/relaxation-techniques-for-stress-relief), a state of restfulness that is the opposite of the fight or flight or mobilization stress response. As you learn and practice these techniques, your stress levels will decrease and your mind and body will become calm and centered. ### Technique 5: Maintain balance with a healthy lifestyle In addition to regular exercise, there are other healthy lifestyle choices that can increase your resistance to stress. **Eat a healthy diet****.** Well-nourished bodies are better prepared to cope with stress, so be mindful of what you eat. Start your day right with breakfast, and keep your energy up and your mind clear with [balanced, nutritious meals](https://www.helpguide.org/wellness/nutrition/healthy-diet) throughout the day. **Reduce caffeine and sugar.** The temporary “highs” caffeine and sugar provide often end with a crash in mood and energy. By reducing the amount of coffee, soft drinks, chocolate, and [sugar snacks in your diet](https://www.helpguide.org/wellness/nutrition/choosing-healthy-carbs), you’ll feel more relaxed and you’ll sleep better. **Avoid alcohol, cigarettes, and drugs.** [Self-medicating with alcohol or drugs](https://www.helpguide.org/mental-health/addiction/self-medicating) may provide an easy escape from stress, but the relief is only temporary. Don’t avoid or mask the issue at hand; deal with problems head on and with a clear mind. **Get enough sleep.** [Adequate sleep](https://www.helpguide.org/wellness/sleep/getting-better-sleep) fuels your mind, as well as your body. Feeling tired will increase your stress because it may cause you to think irrationally. ## Strategies for stress management in the moment When you’re frazzled by your morning commute, stuck in a stressful meeting at work, or fried from another argument with your spouse, you need a way to manage your stress levels *right now*. That’s where [quick stress relief](https://www.helpguide.org/mental-health/stress/quick-stress-relief) comes in. The fastest way to reduce stress is by taking a deep breath and using your senses—what you see, hear, taste, and touch—or through a soothing movement. By viewing a favorite photo, smelling a specific scent, listening to a favorite piece of music, tasting a piece of gum, or hugging a pet, for example, you can quickly relax and focus yourself. Not everyone responds to each sensory experience in the same way. The key to quick stress relief is to experiment and discover the unique sensory experiences that work best for you. ## When to seek professional help The stress management techniques listed above might not be effective for everyone. Or perhaps they help a little, but your stress continues to feel out of control. Here a few reasons why you might consider seeking help from a therapist or other mental health professional: - You’re increasingly reliant on unhealthy coping mechanisms, such as drinking or smoking - Stress is taking a toll on your social life, causing you to be irritable and withdrawn from friends - You’re in a constant state of physical tension, leading to symptoms like headaches and insomnia - Stress is making it difficult for you to focus at work or in school If you’ve made the decision to find help, know that online therapy platforms make it easy to get started and find a provider who can help you manage your stress. You can learn more in our listing of the [best online therapy platforms](https://www.helpguide.org/mental-health/treatment/best-online-therapy). ## More Information References 1. Trauma- and Stressor-Related Disorders. (2013). In *Diagnostic and Statistical Manual of Mental Disorders*. American Psychiatric Association. [Link](https://doi.org/10.1176/appi.books.9780890425787.x07_Trauma_and_Stressor_Related_Disorders) 2. Can, Yekta Said, Heather Iles-Smith, Niaz Chalabianloo, Deniz Ekiz, Javier Fernández-Álvarez, Claudia Repetto, Giuseppe Riva, and Cem Ersoy. “How to Relax in Stressful Situations: A Smart Stress Reduction System.” *Healthcare* 8, no. 2 (April 16, 2020): 100. [Link](https://doi.org/10.3390/healthcare8020100) 3. Norelli, Samantha K., Ashley Long, and Jeffrey M. Krepps. “Relaxation Techniques.” In *StatPearls*. Treasure Island (FL): StatPearls Publishing, 2021. [Link](http://www.ncbi.nlm.nih.gov/books/NBK513238/) 4. Toussaint, Loren, Quang Anh Nguyen, Claire Roettger, Kiara Dixon, Martin Offenbächer, Niko Kohls, Jameson Hirsch, and Fuschia Sirois. “Effectiveness of Progressive Muscle Relaxation, Deep Breathing, and Guided Imagery in Promoting Psychological and Physiological States of Relaxation.” *Evidence-Based Complementary and Alternative Medicine* 2021 (July 3, 2021): e5924040. [Link](https://doi.org/10.1155/2021/5924040) 5. Unger, Cynthia A, David Busse, and Ilona S Yim. “The Effect of Guided Relaxation on Cortisol and Affect: Stress Reactivity as a Moderator.” *Journal of Health Psychology* 22, no. 1 (January 1, 2017): 29–38. [Link](https://doi.org/10.1177/1359105315595118) 6. Singh, Karuna. “Nutrient and Stress Management.” *Journal of Nutrition & Food Sciences* 6, no. 4 (2016). [Link](https://doi.org/10.4172/2155-9600.1000528) 7. Katsarou, Alexia L., Marios M. Vryonis, Athanassios D. Protogerou, Evangelos C. Alexopoulos, Apostolos Achimastos, Dimitrios Papadogiannis, George P. Chrousos, and Christina Darviri. “Stress Management and Dietary Counseling in Hypertensive Patients: A Pilot Study of Additional Effect.” *Primary Health Care Research & Development* 15, no. 1 (January 2014): 38–45. [Link](https://doi.org/10.1017/S1463423612000679) 8. Errisuriz, Vanessa L., Keryn E. Pasch, and Cheryl L. Perry. “Perceived Stress and Dietary Choices: The Moderating Role of Stress Management.” *Eating Behaviors* 22 (August 1, 2016): 211–16. [Link](https://doi.org/10.1016/j.eatbeh.2016.06.008) 9. Choi, Dong-Woo, Sung-Youn Chun, Sang Ah Lee, Kyu-Tae Han, and Eun-Cheol Park. “Association between Sleep Duration and Perceived Stress: Salaried Worker in Circumstances of High Workload.” *International Journal of Environmental Research and Public Health* 15, no. 4 (April 2018): 796. [Link](https://doi.org/10.3390/ijerph15040796) 10. Blaxton, Jessica M., Cindy S. Bergeman, Brenda R. Whitehead, Marcia E. Braun, and Jessic D. Payne. “Relationships Among Nightly Sleep Quality, Daily Stress, and Daily Affect.” *The Journals of Gerontology: Series B* 72, no. 3 (May 1, 2017): 363–72. [Link](https://doi.org/10.1093/geronb/gbv060) 11. Saleh, Dalia, Nathalie Camart, Fouad Sbeira, and Lucia Romo. “Can We Learn to Manage Stress? A Randomized Controlled Trial Carried out on University Students.” *PLOS ONE* 13, no. 9 (September 5, 2018): e0200997. [Link](https://doi.org/10.1371/journal.pone.0200997) 12. Loprinzi, Paul D., and Emily Frith. “Protective and Therapeutic Effects of Exercise on Stress-Induced Memory Impairment.” *The Journal of Physiological Sciences: JPS* 69, no. 1 (January 2019): 1–12. [Link](https://doi.org/10.1007/s12576-018-0638-0) 13. Salmon, P. “Effects of Physical Exercise on Anxiety, Depression, and Sensitivity to Stress: A Unifying Theory.” *Clinical Psychology Review* 21, no. 1 (February 2001): 33–61. [Link](https://doi.org/10.1016/s0272-7358$99$00032-x) [Copy Link](https://www.helpguide.org/mental-health/stress/stress-management) Link copied\! Share Print Download PDF ## More in Stress [Stress](https://www.helpguide.org/mental-health/stress) ### [Relaxation Techniques for Stress Relief](https://www.helpguide.org/mental-health/stress/relaxation-techniques-for-stress-relief) The power of the relaxation response to reduce stress and boost mood [![Person raises hands toward a gray sky in a peaceful stretch, demonstrating relaxation techniques.](https://www.helpguide.org/wp-content/uploads/2023/02/Relaxation-Techniques-384x256.jpeg)](https://www.helpguide.org/mental-health/stress/relaxation-techniques-for-stress-relief) [Stress](https://www.helpguide.org/mental-health/stress) ### [Quick Stress Relief](https://www.helpguide.org/mental-health/stress/quick-stress-relief) Using your senses to relieve stress on the spot [![Person pours hot water from a black teapot into a cup with tea leaves for quick stress relief.](https://www.helpguide.org/wp-content/uploads/2023/02/Quick-Stress-Relief-384x256.jpeg)](https://www.helpguide.org/mental-health/stress/quick-stress-relief) [Anxiety](https://www.helpguide.org/mental-health/anxiety) ### [How to Stop Worrying](https://www.helpguide.org/mental-health/anxiety/how-to-stop-worrying) Self-help strategies for anxiety relief [![A spiral staircase winds upward and upward, symbolizing the steps for learning how to stop worrying.](https://www.helpguide.org/wp-content/uploads/2023/02/How-to-Stop-Worrying-384x256.jpeg)](https://www.helpguide.org/mental-health/anxiety/how-to-stop-worrying) [Stress](https://www.helpguide.org/mental-health/stress) ### [What is Cortisol and How Does it Work?](https://www.helpguide.org/mental-health/stress/what-is-cortisol) Managing your stress hormone levels [![A vibrant green plant growing in a block of ice, alluding to the invasive nature of the stress hormone cortisol](https://www.helpguide.org/wp-content/uploads/2024/11/What-is-Cortisol-and-How-Does-it-Work-384x255.jpg)](https://www.helpguide.org/mental-health/stress/what-is-cortisol) [Stress](https://www.helpguide.org/mental-health/stress) ### [Journaling for Mental Health and Wellness](https://www.helpguide.org/mental-health/wellbeing/journaling-for-mental-health-and-wellness) Tips and prompts to journal [![Young woman leaning over to write in journal](https://www.helpguide.org/wp-content/uploads/2024/06/Journaling-for-Mental-Health-and-Wellness-384x256.jpg)](https://www.helpguide.org/mental-health/wellbeing/journaling-for-mental-health-and-wellness) [Stress](https://www.helpguide.org/mental-health/stress) ### [Stress Relief Guide](https://www.helpguide.org/mental-health/stress/stress-relief-guide) Quick tips for when you’re short on time [![A person in a pink sweater sits with a book and a blue mug, illustrating simple ways to relax and recharge.](https://www.helpguide.org/wp-content/uploads/2023/02/Stress-Relief-Guide-384x258.jpeg)](https://www.helpguide.org/mental-health/stress/stress-relief-guide) [Stress](https://www.helpguide.org/mental-health/stress) ### [Social Support for Stress Relief](https://www.helpguide.org/mental-health/stress/social-support-for-stress-relief) Using close relationships to manage stress and improve well-being [![Three people lie together in a grassy field, laughing and talking under a clear sky.](https://www.helpguide.org/wp-content/uploads/2023/02/Social-Support-for-Stress-Relief-384x256.jpeg)](https://www.helpguide.org/mental-health/stress/social-support-for-stress-relief) [Stress](https://www.helpguide.org/mental-health/stress) ### [12 Ways to Reduce Stress with Music](https://www.helpguide.org/mental-health/stress/12-ways-to-reduce-stress-with-music) Fill your life with music that reduces daily stress [![A person in a colorful plaid shirt carefully holds a vinyl record, preparing to place it on a turntable.](https://www.helpguide.org/wp-content/uploads/2023/02/Reduce-Stress-with-Music-384x256.jpeg)](https://www.helpguide.org/mental-health/stress/12-ways-to-reduce-stress-with-music) Share Download PDF ### More in Stress [Stress](https://www.helpguide.org/mental-health/stress) ### [Relaxation Techniques for Stress Relief](https://www.helpguide.org/mental-health/stress/relaxation-techniques-for-stress-relief) The power of the relaxation response to reduce stress and boost mood [Stress](https://www.helpguide.org/mental-health/stress) ### [Quick Stress Relief](https://www.helpguide.org/mental-health/stress/quick-stress-relief) Using your senses to relieve stress on the spot [Anxiety](https://www.helpguide.org/mental-health/anxiety) ### [How to Stop Worrying](https://www.helpguide.org/mental-health/anxiety/how-to-stop-worrying) Self-help strategies for anxiety relief ![](https://www.helpguide.org/wp-content/uploads/2025/10/therapy-sidebar-384x229-1.jpg) #### A Specialized Path to Managing Stress When stress becomes overwhelming, self-help tips are only part of the solution. 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## What is stress management? Stress management involves using various techniques and coping strategies to manage your overall stress levels, improve how you react to stressful things in your life, and [build resilience](https://www.helpguide.org/mental-health/stress/surviving-tough-times). It may seem like there’s nothing you can do about stress—no way to avoid it and no way to de-stress completely when it hits. The bills won’t stop coming, there will never be more hours in the day, and your work and family responsibilities will always be demanding. But the truth is, you have a lot more control over stress than you may think. In fact, the simple realization that you’re in control of your life is the foundation of stress management. Managing stress is all about taking charge: of your thoughts, emotions, schedule, environment, and the way you deal with problems. The ultimate goal is a balanced life, with time for work, relationships, relaxation, and fun—plus the ability to hold up under pressure and meet challenges head on. But there’s no one-size-fits-all solution to stress management. That’s why it’s important to experiment and find out what works best for you. Whether you’re looking to reduce your overall stress levels, avoid unnecessary stressors in your life, or deal with stress in the moment, the following stress management techniques and strategies can help. #### Why do stress management techniques matter? If you’re living with high levels of stress, you’re putting your entire well-being at risk. Stress wreaks havoc on your emotional equilibrium, as well as your overall physical and mental health. It narrows your ability to think clearly, function effectively, and enjoy life. ## Matching types of stress to stress management techniques Before exploring stress management techniques, it’s important to recognize that stress can show up in different forms. As you’ll discover, the techniques you rely on to calm yourself may vary depending on the type of stress you’re dealing with. Some types of stress include acute, episodic acute and chronic stress. **Acute stress.** This involves a temporary source of stress. Maybe you’re worried about an upcoming exam, or perhaps you’re stressed about your disorganized family travel plans. Once the event passes, you feel yourself relax. **Episodic acute stress.** This is when acute stress is a recurring issue for you. For instance, if you struggle with time management or your study strategies are ineffective, you’ll regularly feel stressed by exams. If you have a hard time setting boundaries at work, you’ll find yourself repeatedly taking on too many responsibilities. **Chronic stress.** This is when a stressor looms over you for a long time. Maybe you’re stuck in a tight financial situations for years. Or perhaps you or someone you love is dealing with a long-term health condition. You might feel a sense of hopelessness, as there doesn’t seem to be a break from the stress in sight. ## Identify the causes of stress in your life Stress management starts with identifying the sources of stress in your life. This isn’t as straightforward as it sounds. While it’s easy to identify major stressors such as changing jobs, moving, or going through a divorce, pinpointing the sources of chronic stress can be more complicated. It’s all too easy to overlook how your own thoughts, feelings, and behaviors contribute to your everyday stress levels. Sure, you may know that you’re constantly worried about work deadlines, but maybe it’s your procrastination, rather than the actual job demands, that is causing the stress. #### A Specialized Path to Managing Stress When stress becomes overwhelming, self-help tips are only part of the solution. Talkspace offers an evidence-based path to stability with licensed therapists specialized in stress management and burnout recovery. Get the professional, affordable support you need. Apply code HELPGUIDE85 for \$85 off your first month [Learn More](https://talkspace.pxf.io/rEaZ4B) HelpGuide is user supported. We earn a commission if you sign up for BetterHelp’s services after clicking through from this site. [Learn more](https://www.helpguide.org/affiliate-disclosure) ### To identify what’s *really* stressing you out, look closely at your habits, attitude, and excuses: - Do you explain away stress as temporary (“I just have a million things going on right now”) even though you can’t remember the last time you took a breather? - Do you define stress as an integral part of your work or home life (“Things are always crazy around here”) or as a part of your personality (“I have a lot of nervous energy, that’s all”)? - Do you blame your stress on other people or outside events, or view it as entirely normal and unexceptional? Until you accept responsibility for the role you play in creating or maintaining it, your stress level will remain outside your control. #### Keep a stress journal A stress [journal](https://www.helpguide.org/mental-health/wellbeing/journaling-for-mental-health-and-wellness) can help you identify the regular stressors in your life and the way you deal with them. Each time you feel stressed, make a note of it in your journal or use a stress tracker on your phone. As you keep a daily log, you will begin to see patterns and common themes. Write down: - What caused your stress (make a guess if you’re unsure). - How you felt, both physically and emotionally. - How you acted in response. - What you did to make yourself feel better. ## How to manage stress: Practice the 4 As of stress management There are many healthy ways to reduce stress or cope with its effects, but they all require change. You can either change the situation or change your reaction. When deciding which option to choose, it’s helpful to think of the four As: **avoid**, **alter**, **accept**, or **adapt**. ### 1\. Avoid unnecessary stress Not all stress can be avoided, and it’s not healthy to avoid a situation that needs to be addressed. But you may be surprised by the number of stressors in your life that you can eliminate. **Learn how to say “no.”** Know your limits and stick to them. Whether in your personal or professional life, taking on more than you can handle is a surefire recipe for stress. **Avoid people who stress you out.** If someone consistently causes stress in your life, limit the amount of time you spend with that person, or end the relationship. **Take control of your environment.** If the evening news makes you anxious, turn off the TV. If traffic makes you tense, take a longer but less-traveled route. If going to the market is an unpleasant chore, do your grocery shopping online. **Avoid hot-button topics**. If you get upset over religion or politics, cross them off your conversation list. If you repeatedly argue about the same subject with the same people, stop bringing it up or excuse yourself when it’s the topic of discussion. **Pare down your to-do list.** Analyze your schedule, responsibilities, and daily tasks. If you’ve got too much on your plate, distinguish between the “shoulds” and the “musts.” Drop tasks that aren’t truly necessary to the bottom of the list or eliminate them entirely. ### 2\. Alter the situation If you can’t avoid a stressful situation, try to alter it. Often, this involves changing the way you communicate and operate in your daily life. **Express your feelings instead of bottling them up.** If something or someone is bothering you, communicate your concerns in an open and respectful way. If you don’t voice your feelings, resentment will build and the stress will increase. **Be willing to compromise.** When you ask someone to change their behavior, be willing to do the same. If you both are willing to bend at least a little, you’ll have a good chance of finding a happy middle ground. **Be more assertive.** Don’t take a backseat in your own life. Deal with problems head on, doing your best to anticipate and prevent them. If you’ve got an exam to study for and your chatty roommate just got home, say up front that you only have five minutes to talk. **Find balance.** All work and no play is a recipe for burnout. Try to find a balance between work and family life, social activities and solitary pursuits, daily responsibilities and downtime. ### 3\. Adapt to the stressor If you can’t change the stressor, change yourself. You can adapt to stressful situations and regain your sense of control by changing your expectations and attitude. **Reframe problems.** Try to view stressful situations from a more positive perspective. Rather than fuming about a traffic jam, look at it as an opportunity to pause and regroup, listen to your favorite radio station, or enjoy some alone time. **Look at the big picture.** Take perspective of the stressful situation. Ask yourself how important it will be in the long run. Will it matter in a month? A year? Is it really worth getting upset over? If the answer is no, focus your time and energy elsewhere. **Adjust your standards.** Perfectionism is a major source of avoidable stress. Stop setting yourself up for failure by demanding perfection. Set reasonable standards for yourself and others, and learn to be okay with “good enough.” **Practice gratitude.** When stress is getting you down, take a moment to reflect on all the things you [appreciate in your life](https://www.helpguide.org/mental-health/wellbeing/gratitude), including your own positive qualities and gifts. This simple strategy can help you keep things in perspective. ### 4\. Accept the things you can’t change Some sources of stress are unavoidable. You can’t prevent or change stressors such as the death of a loved one, a serious illness, or a national recession. In such cases, the best way to cope with stress is to accept things as they are. Acceptance may be difficult, but in the long run, it’s easier than railing against a situation you can’t change. **Don’t try to control the uncontrollable.** Many things in life are beyond our control, particularly the behavior of other people. Rather than stressing out over them, focus on the things you can control such as the way you choose to react to problems. **Look for the upside.** When facing major challenges, try to look at them as opportunities for personal growth. If your own poor choices contributed to a stressful situation, reflect on them and learn from your mistakes. **Learn to forgive.** Accept the fact that we live in an imperfect world and that people make mistakes. Let go of anger and resentments. Free yourself from negative energy by forgiving and moving on. **Share your feelings.** Expressing what you’re going through can be very cathartic, even if there’s nothing you can do to alter the stressful situation. Talk to a trusted friend or make an appointment with a therapist. ## Replace unhealthy coping strategies with healthy ones Think about the ways you currently manage and cope with stress in your life. Your stress journal can help you identify them. Are your coping strategies healthy or unhealthy? Many of us cope with stress in ways that make us feel better temporarily—but compound the problem in the long run. ### Unhealthy ways of dealing with stress - [Using alcohol or drugs to relax](https://www.helpguide.org/mental-health/addiction/self-medicating). - [Bingeing](https://www.helpguide.org/mental-health/eating-disorders/binge-eating-disorder) on junk or comfort food. - Zoning out for hours on your phone or TV. - Withdrawing from friends, family, and social activities. - Sleeping too much. - Filling up every minute of the day to avoid facing problems. - Taking out your stress on others - Procrastinating. If your methods of coping with stress aren’t contributing to your greater emotional and physical health, it’s time to find healthier ones. No single method works for everyone or in every situation, so experiment with different stress management techniques and strategies. Focus on what makes you feel calm and in control. #### Speak to a Licensed Therapist BetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more. Take the assessment and get matched with a therapist in as little as 48 hours. [Take Assessment](https://hasofferstracking.betterhelp.com/aff_c?offer_id=2&aff_id=2729&aff_sub=inarticle&aff_sub2=stress-management&source=helpguide) HelpGuide is user supported. We earn a commission if you sign up for BetterHelp’s services after clicking through from this site. [Learn more](https://www.helpguide.org/affiliate-disclosure) In addition to practicing the 4 As of stress management, there are other techniques and strategies that you can use to better manage stress. We all respond to stress and stress management techniques in different ways, so experiment with the following approaches to find what works best for you. ### Technique 1: Move more during your day When you’re stressed, the last thing you probably feel like doing is getting up and exercising. But [physical activity](https://www.helpguide.org/wellness/fitness/the-mental-health-benefits-of-exercise) is a huge stress reliever—and you don’t have to be an athlete or spend hours in a gym to experience the benefits. Exercise releases endorphins that make you feel good, and it can also serve as a valuable distraction from your daily worries. While you’ll get the most benefit from regularly exercising for 30 minutes or more, it’s okay to build up your fitness level gradually. Even very small activities can add up over the course of a day. The first step is to get yourself up and moving. Here are some easy ways to incorporate exercise into your daily schedule: - [Put on some music](https://www.helpguide.org/mental-health/stress/12-ways-to-reduce-stress-with-music) and dance around. - Take your [dog for a walk](https://www.helpguide.org/wellness/pets/health-benefits-of-walks-with-your-dog). - Walk or cycle to the grocery store. - Use the stairs at home or work rather than an elevator. - Park your car in the farthest spot in the lot and walk the rest of the way. - Pair up with an exercise partner and encourage each other as you work out. - Play ping-pong or an activity-based video game with your kids. #### Using mindful rhythmic exercise to manage stress While just about any form of physical activity can help burn away tension and stress, rhythmic activities are especially effective. Good choices include walking, running, swimming, dancing, cycling, tai chi, and aerobics. But whatever you choose, make sure it’s something you enjoy so you’re more likely to stick with it. While you’re exercising, make a conscious effort to pay attention to your body and the physical (and sometimes emotional) sensations you experience as you’re moving. Focus on coordinating your breathing with your movements, for example, or notice how the air or sunlight feels on your skin. Adding this mindfulness element will help you break out of the cycle of negative thoughts that often accompanies overwhelming stress. ### Technique 2: Better manage your time Poor time management can cause a lot of stress. When you’re stretched too thin and running behind, it’s hard to stay calm and focused. Plus, you’ll be tempted to avoid or cut back on all the healthy things you should be doing to keep stress in check, like socializing and getting enough sleep. The good news: there are things you can do to achieve a healthier work-life balance. **Don’t over-commit yourself.** Avoid scheduling things back-to-back or trying to fit too much into one day. All too often, we underestimate how long things will take. **Prioritize tasks.** Make a list of tasks you have to do, and tackle them in order of importance. Do the high-priority items first. If you have something particularly unpleasant or stressful to do, get it over with early. The rest of your day will be more pleasant as a result. **Break projects into small steps.** If a large project seems overwhelming, make a step-by-step plan. Focus on one manageable step at a time, rather than taking on everything at once. **Delegate responsibility.** You don’t have to do it all yourself, whether at home, school, or on the job. If other people can take care of the task, why not let them? Let go of the desire to control or oversee every little step. You’ll be letting go of unnecessary stress in the process. ### Technique 3: Reach out and connect to others There is nothing more calming than spending quality time with another human being who makes you feel safe and understood. In fact, face-to-face interaction triggers a cascade of hormones that counteracts the body’s defensive “fight-or-flight” response. It’s nature’s natural stress reliever (as an added bonus, it also helps stave off depression and anxiety). So make it a point to connect regularly—and in person—with family and friends. \[Read: [Social Support for Stress Relief](https://www.helpguide.org/mental-health/stress/social-support-for-stress-relief)\] Keep in mind that the people you talk to don’t have to be able to fix your stress. They simply need to be good listeners. And try not to let worries about looking weak or being a burden keep you from opening up. The people who care about you will be flattered by your trust. It will only strengthen your bond. Of course, you may not always have someone close by to lean on when you feel overwhelmed by stress, but by building and maintaining a [network of close friends](https://www.helpguide.org/relationships/social-connection/making-good-friends) you can improve your resiliency to life’s stressors. ### Tips for building relationships 1. Reach out to a colleague at work. 2. Help someone else by [volunteering](https://www.helpguide.org/mental-health/wellbeing/volunteering-and-its-surprising-benefits). 3. Have lunch or coffee with a friend. 4. Ask a loved one to check in with you regularly. 5. Call or email an old friend. 6. [Go for a walk](https://www.helpguide.org/wellness/fitness/how-to-start-a-walking-program) with a workout buddy. 7. Schedule a weekly dinner date. 8. Meet new people by taking a class or joining a club. 9. Confide in a clergy member, teacher, or sports coach. 10. Join a [support group](https://www.helpguide.org/mental-health/treatment/support-groups) or try group therapy—either in-person or via one of the [best online therapy platforms](https://www.helpguide.org/mental-health/treatment/best-online-therapy). ### Technique 4: Make time for fun and relaxation Beyond a take-charge approach and a positive attitude, you can reduce stress in your life by carving out “me” time. Don’t get so caught up in the hustle and bustle of life that you forget to take care of your own needs. Nurturing yourself is a necessity, not a luxury. If you regularly make time for fun and relaxation, you’ll be in a better place to handle life’s stressors. **Set aside leisure time.** Include rest and relaxation in your daily schedule. Don’t allow other obligations to encroach. This is your time to take a break from all responsibilities and recharge your batteries. **Do something you enjoy every day.** Make time for leisure activities that bring you joy, whether it be stargazing, playing the piano, or working on your bike. **Keep your sense of humor.** This includes the ability to laugh at yourself. [The act of laughing](https://www.helpguide.org/mental-health/wellbeing/laughter-is-the-best-medicine) helps your body fight stress in a number of ways. **Take up a relaxation practice.** Relaxation techniques such as yoga, meditation, and deep breathing activate the [body’s relaxation response](https://www.helpguide.org/mental-health/stress/relaxation-techniques-for-stress-relief), a state of restfulness that is the opposite of the fight or flight or mobilization stress response. As you learn and practice these techniques, your stress levels will decrease and your mind and body will become calm and centered. ### Technique 5: Maintain balance with a healthy lifestyle In addition to regular exercise, there are other healthy lifestyle choices that can increase your resistance to stress. **Eat a healthy diet****.** Well-nourished bodies are better prepared to cope with stress, so be mindful of what you eat. Start your day right with breakfast, and keep your energy up and your mind clear with [balanced, nutritious meals](https://www.helpguide.org/wellness/nutrition/healthy-diet) throughout the day. **Reduce caffeine and sugar.** The temporary “highs” caffeine and sugar provide often end with a crash in mood and energy. By reducing the amount of coffee, soft drinks, chocolate, and [sugar snacks in your diet](https://www.helpguide.org/wellness/nutrition/choosing-healthy-carbs), you’ll feel more relaxed and you’ll sleep better. **Avoid alcohol, cigarettes, and drugs.** [Self-medicating with alcohol or drugs](https://www.helpguide.org/mental-health/addiction/self-medicating) may provide an easy escape from stress, but the relief is only temporary. Don’t avoid or mask the issue at hand; deal with problems head on and with a clear mind. **Get enough sleep.** [Adequate sleep](https://www.helpguide.org/wellness/sleep/getting-better-sleep) fuels your mind, as well as your body. Feeling tired will increase your stress because it may cause you to think irrationally. ## Strategies for stress management in the moment When you’re frazzled by your morning commute, stuck in a stressful meeting at work, or fried from another argument with your spouse, you need a way to manage your stress levels *right now*. That’s where [quick stress relief](https://www.helpguide.org/mental-health/stress/quick-stress-relief) comes in. The fastest way to reduce stress is by taking a deep breath and using your senses—what you see, hear, taste, and touch—or through a soothing movement. By viewing a favorite photo, smelling a specific scent, listening to a favorite piece of music, tasting a piece of gum, or hugging a pet, for example, you can quickly relax and focus yourself. Not everyone responds to each sensory experience in the same way. The key to quick stress relief is to experiment and discover the unique sensory experiences that work best for you. ## When to seek professional help The stress management techniques listed above might not be effective for everyone. Or perhaps they help a little, but your stress continues to feel out of control. Here a few reasons why you might consider seeking help from a therapist or other mental health professional: - You’re increasingly reliant on unhealthy coping mechanisms, such as drinking or smoking - Stress is taking a toll on your social life, causing you to be irritable and withdrawn from friends - You’re in a constant state of physical tension, leading to symptoms like headaches and insomnia - Stress is making it difficult for you to focus at work or in school If you’ve made the decision to find help, know that online therapy platforms make it easy to get started and find a provider who can help you manage your stress. You can learn more in our listing of the [best online therapy platforms](https://www.helpguide.org/mental-health/treatment/best-online-therapy). ## More Information 1. Trauma- and Stressor-Related Disorders. (2013). In *Diagnostic and Statistical Manual of Mental Disorders*. American Psychiatric Association. [Link](https://doi.org/10.1176/appi.books.9780890425787.x07_Trauma_and_Stressor_Related_Disorders) 2. Can, Yekta Said, Heather Iles-Smith, Niaz Chalabianloo, Deniz Ekiz, Javier Fernández-Álvarez, Claudia Repetto, Giuseppe Riva, and Cem Ersoy. “How to Relax in Stressful Situations: A Smart Stress Reduction System.” *Healthcare* 8, no. 2 (April 16, 2020): 100. [Link](https://doi.org/10.3390/healthcare8020100) 3. Norelli, Samantha K., Ashley Long, and Jeffrey M. Krepps. “Relaxation Techniques.” In *StatPearls*. Treasure Island (FL): StatPearls Publishing, 2021. [Link](http://www.ncbi.nlm.nih.gov/books/NBK513238/) 4. Toussaint, Loren, Quang Anh Nguyen, Claire Roettger, Kiara Dixon, Martin Offenbächer, Niko Kohls, Jameson Hirsch, and Fuschia Sirois. “Effectiveness of Progressive Muscle Relaxation, Deep Breathing, and Guided Imagery in Promoting Psychological and Physiological States of Relaxation.” *Evidence-Based Complementary and Alternative Medicine* 2021 (July 3, 2021): e5924040. [Link](https://doi.org/10.1155/2021/5924040) 5. Unger, Cynthia A, David Busse, and Ilona S Yim. “The Effect of Guided Relaxation on Cortisol and Affect: Stress Reactivity as a Moderator.” *Journal of Health Psychology* 22, no. 1 (January 1, 2017): 29–38. [Link](https://doi.org/10.1177/1359105315595118) 6. Singh, Karuna. “Nutrient and Stress Management.” *Journal of Nutrition & Food Sciences* 6, no. 4 (2016). [Link](https://doi.org/10.4172/2155-9600.1000528) 7. Katsarou, Alexia L., Marios M. Vryonis, Athanassios D. Protogerou, Evangelos C. Alexopoulos, Apostolos Achimastos, Dimitrios Papadogiannis, George P. Chrousos, and Christina Darviri. “Stress Management and Dietary Counseling in Hypertensive Patients: A Pilot Study of Additional Effect.” *Primary Health Care Research & Development* 15, no. 1 (January 2014): 38–45. [Link](https://doi.org/10.1017/S1463423612000679) 8. Errisuriz, Vanessa L., Keryn E. Pasch, and Cheryl L. Perry. “Perceived Stress and Dietary Choices: The Moderating Role of Stress Management.” *Eating Behaviors* 22 (August 1, 2016): 211–16. [Link](https://doi.org/10.1016/j.eatbeh.2016.06.008) 9. Choi, Dong-Woo, Sung-Youn Chun, Sang Ah Lee, Kyu-Tae Han, and Eun-Cheol Park. “Association between Sleep Duration and Perceived Stress: Salaried Worker in Circumstances of High Workload.” *International Journal of Environmental Research and Public Health* 15, no. 4 (April 2018): 796. [Link](https://doi.org/10.3390/ijerph15040796) 10. Blaxton, Jessica M., Cindy S. Bergeman, Brenda R. Whitehead, Marcia E. Braun, and Jessic D. Payne. “Relationships Among Nightly Sleep Quality, Daily Stress, and Daily Affect.” *The Journals of Gerontology: Series B* 72, no. 3 (May 1, 2017): 363–72. [Link](https://doi.org/10.1093/geronb/gbv060) 11. Saleh, Dalia, Nathalie Camart, Fouad Sbeira, and Lucia Romo. “Can We Learn to Manage Stress? A Randomized Controlled Trial Carried out on University Students.” *PLOS ONE* 13, no. 9 (September 5, 2018): e0200997. [Link](https://doi.org/10.1371/journal.pone.0200997) 12. Loprinzi, Paul D., and Emily Frith. “Protective and Therapeutic Effects of Exercise on Stress-Induced Memory Impairment.” *The Journal of Physiological Sciences: JPS* 69, no. 1 (January 2019): 1–12. [Link](https://doi.org/10.1007/s12576-018-0638-0) 13. Salmon, P. “Effects of Physical Exercise on Anxiety, Depression, and Sensitivity to Stress: A Unifying Theory.” *Clinical Psychology Review* 21, no. 1 (February 2001): 33–61. [Link](https://doi.org/10.1016/s0272-7358$99$00032-x)

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