Managing Stress and Anxiety – You’ve Got This

Feeling overwhelmed? You’re not alone. From juggling work deadlines to keeping up with life’s endless curveballs, stress and anxiety can make anyone feel stuck. But here’s the good news—there are ways to take charge of those feelings and find your calm.

Below, you’ll find simple, actionable strategies to help you feel more balanced, more in control, and just… better. And don’t worry—you don’t have to do them all at once. Start with one that resonates with you and build from there.

Strategies to Keep Anxiety and Stress in Check

1. Quiet Your Mind with Mindfulness

Ever feel like your brain just won’t stop spinning? Mindfulness lets you hit pause on the noise. It’s about focusing on right now—no worrying about what’s next or what went wrong yesterday.

How to get started:

• Find a quiet spot, sit comfortably, and close your eyes.
• Take deep breaths, in and out, letting your thoughts settle.
• Not sure where to begin? Try apps like Calm or Headspace—they’re made for this!

2. Move Your Body

Exercise isn’t just for staying fit—it’s like a mood-boosting magic trick. Even a short workout can release those feel-good endorphins.

Baby steps to get moving:

• Start your day with a 10-minute walk or stretch.
• Take the stairs instead of the elevator.
• Dance around your living room—it totally counts!

It doesn’t have to be intense. The key is just to keep moving.

3. Tame the To-Do List Monster

Ever look at your to-do list and feel instant panic? We’ve all been there. The secret is breaking it down into bite-sized pieces and focusing on one thing at a time.

Here’s how to tackle it:

• Use tools like the Eisenhower Matrix (a fancy way to sort tasks by urgency and importance).
• Divide big tasks into small, actionable steps.
• Celebrate finishing even the smallest task—it all adds up.

4. Prioritize Sleep

Good sleep isn’t just nice to have—it’s essential. A consistent routine can help you wake up feeling ready to take on the day (and the stress that comes with it).

Tips for better Z’s:

• Wind down with a relaxing routine—read, stretch, or anything that calms you.
• Avoid scrolling on your phone at least 30 minutes before bedtime.
• Aim for that sweet spot of 7–9 hours of sleep.

5. Take a Social Media Break

Staying informed is important, but constantly scrolling bad news or comparing yourself to others doesn’t help. Protect your mental space by setting boundaries.

Simple ways to unplug:

• Check the news just twice a day—no doom-scrolling before bed!
• Turn off notifications for apps that don’t need your attention.
• Replace scrolling with uplifting activities like reading or listening to music.

6. Lean on Your People

Talking things out with someone you trust can work wonders. A conversation with a supportive friend or family member can make you feel less alone.

Ways to connect more:

• Schedule a coffee date (even a virtual one counts!).
• Join a group or community that shares your interests.
• Be there for others, too—support goes both ways.

7. Breathe & Relax

Sometimes, all it takes is a few minutes of slow, intentional breathing to hit reset. Or, try progressive muscle relaxation to release the tension your body’s holding onto.

Try this simple breathing exercise:

• Breathe in deeply for 4 seconds, hold it for 4 seconds, exhale for 4 seconds, and pause for 4 seconds. Repeat.
• For muscle relaxation, tighten one muscle group (like your shoulders) for 5 seconds, then gently release.

8. Don’t Hesitate to Ask for Help

Struggling more than usual? That’s okay. A therapist or counselor can help you create a personalized plan to manage stress and anxiety. There’s no shame in reaching out for professional support—it’s strong, not weak.

When to seek help:

• If stress or anxiety feels like it’s taking over your life.
• If coping on your own isn’t cutting it.
• If you notice unhealthy patterns like avoiding responsibilities or lashing out.

We offer therapy as well as in person options to help managing stress. 

Create a Self-Care Plan

Think of self-care as your personal tool kit for managing stress—it’s a way to recharge your batteries and keep going strong.

Here’s a simple 3-step plan to try:

1. Identify your priorities: What’s making you feel most out of balance? Maybe it’s work, relationships, or just not having enough “me” time.
2. Add small, daily practices: This could be meditating, going for a walk, or catching up with a friend.
3. Check in regularly: Life changes, and so should your self-care plan. Adjust as needed to keep it working for you.

You’ve Got This

Feeling stressed or anxious doesn’t mean you’re failing—it means you’re human. But with these small, actionable steps, you can take back control. Start with one strategy, see how it works, and build from there.

And remember, help is always available. Whether it’s leaning on loved ones or talking to a professional, there’s support out there just waiting for you.

Start small, breathe deeply, and trust that brighter days are ahead. You deserve them.

Find us on Psychologytoday.com and Marriage.com