Identify your triggers:
- Write down thoughts or experiences that are causing stress.
- Make a list of steps you can take to help manage those stressors.
Set a timer to check in with yourself twice a day, taking a moment to notice:
- What you're thinking
- How you're feeling
- If you're holding stress anywhere in your body
- What you need to feel more balanced
For example, if you're worried and holding stress in your neck while working, you may need to stand up and stretch for 5 minutes.
Making healthy choices can help you better handle stress.
Aim to:
- Eat a whole-food diet full of vegetables, fruit, and whole grains.
- Avoid processed or "junk" food.
- Sleep 7 to 9 hours each night.
- Move your body. Â Work toward doing something you enjoy for at least 150 minutes a week.
Spending time with others can have a big impact on both your physical and mental health.
Try:
- Calling a family member
- Walking with a friend
- Having a positive conversation with someone at the grocery store
- Participating in a group activity you enjoy
Taking breaks throughout the day can help reduce stress and minimize the time it takes to recover at the end of the day.
Schedule short breaks to do something you enjoy, such as:
- Taking a quick walk
- Calling a friend
- Working on a hobby
- Spending time with your pet
Finding something you look forward to can motivate you to stick with it.
Try one of these approaches to calm your mind and body:
- Deep breathing
- Meditation. Â Your ability to focus can vary from day to day, and that's normal. Â Start with just a few minutes of meditation a day. Â Consider using an app to guide you (Insight Timer, Smiling Mind, 10% Happier, Calm, Headspace, etc.).
- Mindfulness exercises
- Biofeedback
- Yoga
- Tai chi
Stress is unavoidable. Learning to manage it can help you stay healthy, grow emotionally, and build resilience.
