In today's complex world, we often have to face a lot of different events and responsibilities that can stir up complicated feelings. Sometimes life becomes overwhelmingly stressful. I’m a practicing psychologist, and I want to share with you some strategies to cope with daily pressures that proved to be useful:
● Make space for self-care.
We all manage stress in different ways. Some self-care basics are getting enough sleep, prioritizing healthy food and getting exercise. Consider what specifically works for you - perhaps, it’s walking in a park on a sunny day, going to a cinema, dancing to your favorite music, meditating or having a warm bath. Make a list of all the activities that help you relax and recharge, and try to do at least one each day.
● Set boundaries.
It's important to recognize situations or people that trigger stress, so you can prepare for them or avoid them when needed. If some situations are hard to escape, set clear boundaries. For instance, at a family gathering, ask relatives not to bring up certain tense topics, or plan an exit strategy if conversations get a bad turn - excuse yourself politely and leave the room until it calms down. Another example: if a friend or a family member always calls you at night when you don’t want to talk, ask them to stop doing it or create a clear time limit on how long you can be on the call.
● Practice being present.
Being present in everyday life helps us enjoy the moment more, be aware of our thoughts and feelings without being caught up in them, and reduces stress and anxiety. Try being fully engaged in whatever you’re doing. The best way to do it is by using all of your 5 senses. Pay attention to the warmth of a hot drink, the aroma and taste of food, the texture of a blanket. Listen closely to your friends and family when you’re with them. As you walk outside, feel the wind or sun on your face and the ground under your feet. Focus on your surroundings, houses, trees and plants, and notice every sound: cars passing, people laughing, birds singing, songs from local cafes.
Focusing on these small details can help us instantly ground ourselves and feel more calm even amongst chaos. You can even create a “calm dawn kit” that will include objects to help you ground yourself at any time: for example, a squeeze ball, a scented cream or a candle, your favorite candies, a recording of nature sounds, a calming picture.
● Take a moment for gratitude.
Studies have shown that being grateful and thinking of positive things helps us cope with stress and improves emotional well-being. Here’s a simple practice that you can try:
- In the morning, after waking up, think of three things you are grateful for at this moment in your life. These can be simple but meaningful things. For example, the warmth and comfort of your home, the support of your loved ones, or the nice weather outside. Allow yourself to immerse in the state of gratitude and enjoy it.
- In the evening, before you go to bed, think about the past day. Remember three positive events that happened during the day - whether they were big events or small joys. For example, you had a great chat with a friend, tried a new dish in a cafe, watched a good movie, completed a task or just got through the day. Also allow yourself to feel gratitude for these moments.
For a better effect, write these things down as you think about them. It’s okay if you have a hard time feeling gratitude right away. Keep doing the practice on a regular basis and over time you may notice it feeling more natural.
● Reach out for support.
There’s something very healing in human connections and in knowing that we’re not alone in our struggles. Don't hesitate to reach out to close friends or family members you trust. Share your concerns and feelings with them. If there’s no one you can talk to, call a mental health helpline in your country. A person on the other line will listen empathetically and help you deal with these difficult emotions. It also can be helpful to search for local support groups where you can share your stories and talk about what’s bothering you in a safe environment. And if you feel like the stress is becoming too overwhelming, consider reaching out to a counselor or a therapist that will help you find the root of your problem and figure out ways to overcome it.
I hope these tips give you some ideas to make each day feel more manageable and less overwhelming. The key is to gently experiment with self-care strategies until you find what works for your needs. Feel free to share any other coping strategies that you find useful.
It’s very, very hard to be grateful in the morning. When I wake up, my first thoughts are, “Damn, time to get up”, and “I’m awake two hours before the alarm clock. A panic attack again!” or “It’s gonna be a difficult day”… But if the day was productive, I like thinking of what I’ve done, it makes me feel content and proud of myself. In the evening, I’m at peace with the world and can feel gratitude.
Thank you for the post, I definitely need to work on developing some daily stress-reliaf routines ;( I go to the gym twice a week, that’s all. As much as I hate weightlifting, it's helping a lot with my stress and anxiety levels.
It’s silly but my coping mechanism with stress and sadness is looking at memes and cat gifs. :D Anything that makes me laugh
I like how you mentioned being present in the moment, I’m trying to consciously do it now. I believe that our thoughts manifest in life. When I think about positive little things or dream about sacred moments, I believe that I attract them into my life. I got the idea from affirmations, and this belief is lifting me up on particularly nasty days. But it’s hard, especially since I’ve started limiting sugary foods and snacks...
Creative outlets work best for me: drawing and playing the piano. Other than that, I enjoy hiking and cuddling my doggo. :) Pets in general are awesome stress-killers!
I like to write things down. Everything that is stressing me out and my emotions. I feel like, when the same issues keep spinning in my head, I need to visually see them on paper in order to release them from my mind. Helps he analyze why I’m bothered and what steps to take next. I know that journaling is considered therapeutic, it has always worked for me that way, starting with diaries at school.
I like cooking and baking! There’s something about the entire process that just relaxes me. I’m not sure why. I guess it distracts me from any daily worries and forces me to focus on the task at hand. And I also like eating everything I’ve cooked and sharing the meal with my dear husband. When I was still working, even after a day’s work, I often preferred to cook and eat at home rather than going out.
@Jennifer I wish I liked to cook... It would definitely help with my eating disorder. I’m very anxious when I have to eat with my friends, but at home I usually have no energy to cook anything healthy…
On the other hand, I somehow tend to do all the chores when I’m overwhelmed or stressed. It’s as if my brain tries to find a reset button and grabs at all the things that I’ve been procrastinating to do before. When my bathroom and my room are squeaky clean, you can say for sure I’ve been stressed.
I used to just sleep when I felt overly stressed and dismal. Feeling bad? Just go to bed. Yeah, I know it’s not healthy, it was in the early stages of my long-time depression. The worst thing is that today I’m much better, in remission and even off antidepressants, but now I have problems with my sleep! Since I’ve been on unemployment benefits, I’ve had a lot of free time, and I must say my stress levels drastically went down. One of the most effective strategies for me is to take a car and drive out in nature. Lately I’ve been driving less since I bought a new bike, and it’s an even more satisfying experience! Warm showers help too.