KEY TAKEAWAYS:
• Stress is your body’s natural response to change, and recognizing it early gives you more options for managing it.
• Physical symptoms like headaches, fatigue and an increased heart rate can be early signs of stress.
• Deep breathing is an accessible tool that can help calm your body’s stress response in the moment.
• Stress triggers fall into four general categories: situational, mental or emotional, physical and behavioral.
• There is no “right” way to manage stress. Different techniques like mindfulness, movement or guided imagery may work best for you.
SUMMARY:
Stress is a natural experience and knowing how to handle it can make a real difference in how you feel each day. This article walks you through a four-step approach to managing stress: recognizing it, deep breathing, identification and strategy. If stress is significantly affecting your daily life and you feel out of control, reach out to a behavioral health professional.
Stress shows up differently for everyone. For some people, it’s a tight feeling in the chest before a big meeting. For others, it’s the hum of worry that never quite goes away. Whatever it looks like to you, stress is your body’s natural response to change, and you can learn to manage it.
The hormones that trigger stress are the same ones that cause our “fight or flight” response. By shifting how you respond to stress, you can change how much it affects you. That starts with three things: recognizing the signs, understanding what triggered it and choosing how to respond.
Here is our four-step approach to help you control your stress.
Step 1: Recognize the signs of stress
Breaking the stress response starts with recognizing the signs.
Physical signs may include:
- Headaches
- Muscle tension or pain
- Upset stomach
- Fatigue
- Increased heartbeat
- Rapid breathing
Emotional and mental signs may include:
- Anxiety
- Irritability
- Feeling overwhelmed
- Racing thoughts
- Depressed mood
- Difficulty focusing
When these signs appear, it is worth paying attention. Regularly ignoring signs of stress can take a toll on your health. Over time, stress can impact your heart health, sleep and daily functioning.
Step 2: Breathe in and out
When you start to feel stress, your breathing can become shallow and fast. Intentionally slowing your breath is one of the simplest ways to begin calming your body’s stress response.
Try this: breathe in slowly through your nose for a count of four, hold gently for a count of four, then exhale through your mouth for a count of four. This technique, sometimes called “belly” breathing, may help reduce physical tension that builds from stress.
Step 3: Identify what triggered your stress
Once your breathing is under control, turn your focus to what activated your stress.
Stress triggers generally fall into four categories:
- Situational: External circumstances like traffic, family dynamics or challenges at work.
- Mental or emotional: Internal experiences such as worrying about your health, grief, fear or frustration.
- Physical: Your body’s reactions to injury, pain or stimulants like caffeine.
- Behavioral: Patterns that may develop in response to stress, like changes in sleep, eating or substance use.
Understanding where your stress is coming from empowers you to overcome it.
Step 4: Choose a stress relief strategy that works for you
Once you have a better sense of what is driving your stress, you can start exploring the stress management strategies that are best for you. There is no single approach that works for everyone—the goal is to find what makes you feel grounded and at ease.
Methods to relax and reduce stress include:
- Movement and physical activity: A walk, workout or movement can help shift your body out of a stress response.
- Connecting with others: Spending time with people you trust can provide comfort and perspective.
- Yoga: Combines movement and breathwork in a grounding way.
- Meditation, including body scan meditation: Body scan meditation involves slowly bringing your attention to different parts of your body to release tension.
- Diaphragmatic breathing: Breathe in for four, hold for four, release for four.
- Guided imagery: Mentally picturing a calm place, person or memory can help ease stress.
- Progressive muscle relaxation: Practice by tightening a muscle group and then releasing it, one section at a time.
- Mindfulness: Bringing your full attention to the present moment can help interrupt the racing thoughts caused by stress.
- Hobbies and personal interests: Making time for activities that bring you joy is self-care.
We also like these five unexpected ways to reduce stress!
You Have More Power Over Stress Than You Might Think
Working through these steps takes practice, and that is completely normal. Over time, you may learn to recognize stress sooner and respond to it better.
If you have tried these steps and stress is still significantly affecting your daily life, it is important to seek the help of a mental health professional. Remember, reaching out for support is a meaningful next step, not a last resort. You can find a primary care or behavioral health professional near you on OhioHealth.com.
Frequently Asked Questions:
What are the most common signs of stress?
Common signs include headaches, upset stomach, fatigue, rapid heartbeat or breathing, irritability and difficulty focusing.
What is the fastest way to reduce stress in the moment?
Deep breathing is one of the most accessible tools available. When you slow your breath, it signals to your nervous system that you are safe.
What causes stress?
Common triggers of stress include situational factors like work or traffic, emotional experiences like grief or worry and physical reactions to pain or stimulants.
When should I seek professional help for stress?
If stress is interfering with your sleep, relationships, work or daily activities, connecting with a behavioral health professional is a good step.
