Managing stress isn’t a one-size-fits-all system.

Depending on the type and

regularity of your stress, your stress management regiment will look vastly
different from another individual’s. But it’s helpful to have a toolkit of stress
management techniques on hand should you need them.

If you need to know how to relax fast and reduce stress, you’ve come to the right
place. We’ve rounded up a comprehensive list of 20 stress management
techniques.

They will help you:

 Overcome stress quickly

 Reduce stress in the long-term
 Cope with stress in different situations, such as at work and in relationships

The stress epidemic

Before we jump in, let’s first take a beat to recognize that our stress levels are at
an all-time high .

According to the American Psychological Association (APA), 67% of Americans

report feeling increased stress since the COVID-19 outbreak began.

And 78% say the pandemic is a significant source of stress in their life. And this
stress is on top of the daily stressors we already experienced before. Stressors
such as work, health, finances, family, and relationships.

A little bit of stress can be healthy. But chronic stress, as we’re seeing, can
negatively affect your mental health and physical well-being.

The scope of the stress problem is another part of the reason managing stress
effectively is so significant.

Why is stress management so important?

It’s normal to face stressful situations in life. Everyday stressors include
everything from the daily commute to paying your taxes.

Stress affects everyone. The important thing is to learn to manage it so that our
stress levels don’t become overwhelming.

Symptoms of stress

 Unexpected mood swings

 Insomnia or difficulty staying asleep
 Constant fatigue
 Weight changes: both weight loss or weight gain
 Digestion issues
 Inability to concentrate
 Headaches
  Anxiety and panic attacks
 Increased bodily tension
 New or heightened obsessive/compulsive behavior

You may experience one or two of the above symptoms while your friend is
grappling with five of them. Both responses are entirely normal but require
different stress management techniques.

4 benefits of learning to manage stress

Learning to manage stress effectively is crucial for your long-term health and
well-being . Here are four of the main benefits of using stress management
techniques:

1. A stronger immune system. Stress weakens the immune system and

makes you more vulnerable to illness. Relaxation and stress reduction
help strengthen your natural defenses.
2. It is easier to maintain a healthy weight. Stress can cause us to eat or
drastically reduce our appetite. And it doesn’t usually have us reaching for
the salad. Instead, we go for junk food loaded with sugar, saturated fat,
and salt. This reaction to stress can cause weight gain. But reducing your
stress levels can help control your appetite and cravings.
3. Better sleep. Stress makes it difficult to sleep due to the excess
adrenaline it releases into the bloodstream, causing muscle tension.
Stress management can increase endorphins, which help with muscle
relaxation and promote sleep .
4. Improved mood and relationships. Stress can cause you to be moody
and irritable. These attitude changes affect the way you react to those
nearest to you. As a result, it can put a strain on your relationships .
Reducing your stress levels can help restore balance.

3 risks associated with excessive

stress
You probably already know that excessive stress is associated with poor physical
and mental fitness .

One study even found that stress can be as bad for you as smoking five
cigarettes per day. Let’s take a closer look at three of the main risks associated
with stress.

1. Burnout

Burnout is a result of prolonged stress . According to Gallup, 8 out of 10

employees experience burnout at least some of the time .
But while we tend to associate burnout with work, it can also be caused by other
extended stressful situations, such as caring for an elderly parent.

2. High blood pressure and heart disease

According to the American Heart Association, stress can have serious long-term
health consequences .

When your stress response activates, your heart rate is higher than normal. This
increase is not a problem if it only lasts a short time. But when stress dominates
your everyday life, it can put pressure on your heart.

3. Poor physical health

Being in a state of fight or flight reduces your body’s capacity to function
properly. It detracts vital energy from processes and systems, such as the
digestive and reproductive systems.

It can also affect your endocrine system, which is responsible for your hormonal
health. This can create imbalances in your body that lead to health problems and
disease.

4 ways to deal with stress at home

Home should be a sanctuary. But they can actually be one of the most significant
sources of stress in our lives.

For example, you might struggle with a relationship with a family member or
neighbor, financial problems, or your daily routine.

Here are four ways to reduce stress at home:

1. Speak up for yourself

If you feel that someone in your home is mistreating you, speak up for yourself .
Let them know how their behavior is affecting you. Communicating the problem
will help you find a solution and reduce your stress.

2. Take action
If you are stressed about a problem, the best strategy is to look for a way to
solve it.

This solution will reduce the stress the problem is causing you. Humans love to
problem-solve , so it will also give you a sense of satisfaction.
3. Get organized
If your outer world is chaotic, it can create disorder in your mind and make you
feel more stressed.

Having a clean and tidy home helps maintain mental balance and reduce stress
by giving us a sense of control over our lives.

4. Create your own space

If possible, find a space in your home where you can be alone and dedicate time
to yourself. It doesn’t need to be big, but it should be somewhere that others
won’t disturb you.

4 stress management techniques for work

For many people, work can become a top stressor in their lives.

In fact, workers’ daily stress levels reached a record high in 2020 .

And because it can affect your work performance and other areas of your life,
reducing stress at work is more important than ever. You can use these four
stress management techniques at work:

1. Understand the expectations

Knowing your job expectations is fundamental for fulfilling your role at work.

Being unsure of the requirements can cause stress. Ask for clarification from
your supervisor whenever you need it.

2. Avoid multitasking
Multitasking reduces your effectiveness at work . Not only that, but it makes us
feel more stressed and more likely to drop the ball on something.

Doing one task at a time is less stressful and will help you achieve better results.

3. Minimize conflict
Workplace conflict can be a major source of stress. Minimize potential
conflicts by avoiding controversial topics such as politics, religion, or gossip.
4. Get comfortable
The discomfort caused by inadequate chairs or desks, annoying noises, and
even clothing can make you feel stressed.

Adjust your work environment and clothing to make sure you’re as comfortable
as possible.

4 ways to deal with stress quickly

Sometimes you need to find a way to reduce your stress levels quickly. Keep
these four stress management techniques in your back pocket for the next time
you face a stressful situation:

1. Take a walk
Exercise of any kind can be an effective stress reliever.

Taking a short walk has the advantage of removing you from the source of your
stress — whether that’s a demanding boss, an argument with your partner, or a
problem you can’t seem to solve.

This simple act allows you to clear your head, calm down, and approach the
situation from a different perspective.

2. Breathe deeply
Taking a few deep breaths can help instantly relieve stress. Make sure you
breathe into your belly as shallow breathing signals to the body that the stress
response is still required.

You might find it helpful to learn some breathing exercises from an experienced
teacher. Keep these exercises on hand and use them whenever you feel
stressed.

3. Use aromatherapy
Research suggests that certain scents — such as those found in essential oils
— can decrease the levels of stress hormones in our bodies .

Whether you prefer a scented candle, a diffuser, or fresh flowers, try using scent
to calm you when you feel stressed.
4. Get a hug from a loved one
Hugging is a surprisingly effective way to combat stress. It releases oxytocin,
which is the “love hormone” that’s responsible for bonding.

It also reduces blood pressure and the stress hormone norepinephrine. This
hormone activates the relaxation response, helping to quickly calm you.

4 long-term stress management techniques

Prevention is better than the cure, and stress is no exception. Use these
preventive strategies to reduce long-term stress.

1. Exercise regularly
Physical activity is a powerful short-term stress reliever. It releases endorphins,
the feel-good hormones that give us natural stress relief.

But in the long-term, exercise also helps combat the physical effects of stress.
Exercise keeps your heart healthy and improves your overall levels of wellness.

Whether it’s running, yoga, or Tai Chi, the key to maintaining a regular exercise
routine is to find something you enjoy doing.

2. Eat well
Eating a poor diet can aggravate your stress response. Stress can cause us to
reach for highly addictive, highly processed foods loaded with salt, sugar, and
fats.

But these foods cause your blood sugar to spike. This releases more cortisol, the
stress hormone, making you feel more anxious and stressed.

Eating a balanced diet has a variety of health benefits , including mitigating the
effects of stress.

3. Practice mindfulness
Mindfulness practices such as meditation are proven to be effective stress
management techniques.

Practicing gratitude is another effective technique for managing stress long-term.

It helps you transform negative thoughts into positive ones.
4. Try relaxation techniques
Relaxation techniques such as guided imagery and progressive muscle
relaxation can lower stress.

These techniques activate the parasympathetic nervous system. This is the part
of your nervous system responsible for the relaxation response.

What not to do when managing stress

When trying to manage stress, you may take some wrong turns. Here are four
things you should avoid doing when trying to manage stress:

1. Embrace stress in your environment

Manage your environment by avoiding people and situations that cause you to
stress as best that you can. For example, if you work from home, make sure you
have a quiet place to work where the people around you don’t disturb you.

2. Overload your to-do list

Time management is an essential skill for dealing with stress. Time blocking can
help you meet deadlines more efficiently and show up for meetings on time.
Make sure you allow for unforeseen roadblocks.

3. Neglect self-care
When dealing with stress, make time for a daily self-care routine that supports
your physical and mental fitness .

Additionally, you may need more time to yourself. In that case, try establishing
healthy boundaries to maintain a work-life balance.

4. Lose hope
A big part of successfully dealing with stressors is believing that you can
overcome them. This positive mindset shift is essential for lowering your stress
levels.

If you feel overwhelmed, try to reframe the issue. For example, instead of
thinking of your to-do list as things you “have” to do, reframe it as things you
“get” to do.

Consider adopting a mantra such as “I can handle this,” and repeat it to yourself
daily. A mantra such as this can help boost your self-esteem as you overcome
your stressors and build confidence in your strength.
When should you see a doctor?
Stress affects different people in different ways. Consider speaking to a health
professional if you notice:

 Changes in your eating or sleeping habits, such as insomnia or loss of appetite

 Headaches, nausea, or vomiting
 Chest pains
 Dizziness
 Shortness of breath or hyperventilation
 Racing heartbeat
 Feelings of depression
 Anxiety
 Suicidal thoughts
 A decline in your performance at work
 Deterioration in your relationships with loved ones

Stress management techniques can change your life

Stress management techniques can help you improve every area of your life —
from your health to your work to your relationships.

Over time, daily acts of self-care can lead to reduced stress, improved sleep, and
better overall health and well-being. So try some of these stress-management
techniques to find balance and reduce stress in your day-to-day.