What Are Some Common Techniques For Stress Management?

It can be common to feel stressed out by different situations, people or stimuli in your environment. While some degree of stress can be normal (and even healthy), experiencing too much of it can lead to negative outcomes, and can cause you to feel overwhelmed. 

Learning healthy methods of stress management can allow you to live a more productive, fulfilling lifestyle despite any obstacles put in your path.  Read on to learn more about some strategic supportive techniques that you can try today as you work to limit your stress responses.

What is stress management?

When events around you trigger your fight-or-flight response, you may feel stressed until you can leave the situation or do something about it. Modern life can present us with many such challenges in our day-to-day experiences and during traumatic events that we may encounter. 

Removing yourself from a situation or fixing it isn’t always an option, and you can begin to develop both physical and mental health concerns as a result of prolonged stress. In these cases, having stress management techniques you can turn to can make the difference between emotional distress and a sense of calmness.  

They can help us stay calm and clear-minded, and they can improve our functioning during life's greatest challenges—and through the ordinary stresses that may come up each day. 

Although you may not practice the full spectrum of stress management techniques, the complete stress management definition includes them all.

Stress management activities

Sometimes, simple stress management tips might not feel effective. You might be experiencing higher levels of stress that require advanced techniques to find relief. These could include activities, hobbies, exercises, classes, books, videos, therapeutic approaches and more. You might consider trying and implementing the following strategies into your routine: 

• Deep breathing exercises—Breathing in a slow, controlled way can help your body handle stress more effectively. At the same time, you can choose to focus your mind on your breathing, which may allow you to think less about the stressors you’re facing. Breathing techniques to consider can include belly breathing, breathing and holding and breathing slowly and steadily while counting to a specific number.
• Meditation—Regular meditation can result in a lower baseline of stress. You can learn to start your day feeling calm so that when stress comes, you end up at a lower net stress level. Learning meditation can take time, and some may feel as if they need to use guided meditations at first. It can be helpful to remember that you don't have to eliminate all thoughts from your mind at first to be “successful” at this form of stress management. Instead, you can work to notice thoughts, and then let them pass by without holding onto them.
• Guided imagery—To begin, you can find guided imagery recordings or work with a counselor who practices this stress management technique. The guide's slow, gentle voice can help keep you grounded, and the narration they can provide to you over the course of the exercise can allow you to shed off feelings of stress and embrace peace.
• Stress journal—You may choose to start a journal where you record your thoughts about stress and stress management, both in general terms and in terms of your own stressors.
• Mindfulness—Mindfulness generally means being aware of your environment as well as your actions within it. You can try focusing on the sights, sounds, sensations, aromas and tastes present to you at this moment to limit nervous or rumination-aligned thoughts. This can help ground you in the here and now, possibly allowing you to feel more present and at peace over time.

Developing a long-term stress management strategy

The above methods are only a few of the many stress management techniques that you can try. However, many might find that consistency is paramount for a successful stress management experience. That’s why it can be helpful to develop an overall stress management strategy to help you to remain as level as possible, even when it’s difficult to do so.

If you’re not sure where to start, you can begin by learning more about stress. You can do this by finding out what can cause it, how it can affect your mind and body, and how stress management can improve your life. You can then gather a list of stress management techniques that you believe you might benefit from. This can give you the foundational information you need to form a strategy that suits your current needs—possibly elevating you to a higher quality of life. 

Other stress management tips

Sometimes, a few simple stress management tips can make all the difference in your ability to cope with everyday stressors. We‘ve rounded up additional suggestions below that can help you to manage your stress—whether it’s on your own or with the help of a therapist.

• Avoid caffeine, alcohol, nicotine, and sugar—Coffee, nicotine and energy drinks can keep you tense and make it hard to calm down when in a stressful situation. A balanced diet can be a healthier alternative, possibly offering you energy and the ability to stay alert and receptive to change. 
• Get physical—Exercise can help relieve tension. It can also increase endorphin levels in the body, which are known to many as chemicals that can promote feelings of health and resiliency overall. 
• Get into nature—Research shows that being in a natural environment can improve the body's functioning and decrease stress levels.
• Have a heart-to-heart with a friend—Talking to a friend can help with stress management in two ways. First, it can give you a chance to release tension that has built up during the day. You can also talk about other things to distract yourself from the stress you may be feeling.
• Take a class or read a book about time management—When you manage your time effectively, your day might seem less rushed. Tasks may feel easier to accomplish and your schedule can become more manageable.

If you are struggling with substance use, contact the SAMHSA National Helpline at (800) 662-4357 to receive support and resources. Support is available 24/7.

How can online therapy help those experiencing stress? 

Many may believe that therapy can be a helpful resource to those looking to reduce stress or change their reaction to stress overall. However, in-person treatment options can be overwhelming in themselves, taking time and resources away from other tasks that, if completed, could bring you a sense of resolution.  

If you’re facing barriers to traditional therapy, online counseling may be a resource to consider using. BetterHelp is an online therapy platform that can offer support via your phone, tablet, laptop or desktop computer. You can choose when and where to get connected and learn new strategies for managing your stress alongside someone who has experience managing these needs.

Exploring the efficacy of online counseling: Does it work? 

Those looking for stress relief may benefit from online counseling. In a study of 264 employees who were experiencing elevated symptoms of stress, researchers found that a web- and mobile-based intervention strategy was objectively effective in reducing their stress long term. They concluded that “internet-based stress management interventions should be further pursued as a valuable alternative to face-to-face interventions”.