10 Stress-Busting Tricks for When You're About to Lose It: A Regular Person's Guide

What Chronic Stress Actually Does to Your Body#

Long-term stress isn’t just uncomfortable - it’s legitimately dangerous. Understanding chronic stress symptoms is crucial because they’re often warning signs your body is sending. According to the American Psychological Association, chronic stress is linked to the six leading causes of death: heart disease, cancer, lung ailments, accidents, liver cirrhosis, and suicide. ¹ The APA’s 2020 report found that 77% of workers experienced work-related stress in the past month, with 57% reporting negative impacts including emotional exhaustion and lack of motivation. ¹

When you’re constantly stressed, your body stays in fight-or-flight mode. Your heart rate stays elevated, your blood pressure increases, and your immune system gets suppressed. It’s like revving your car engine constantly without ever letting it cool down - eventually, something’s going to break.

The mental health impacts are equally serious. Chronic stress contributes to anxiety disorders, depression, and cognitive decline. It affects your sleep quality, which creates a vicious cycle since poor sleep makes you more vulnerable to stress. ¹

Research from Harvard Medical School shows that chronic stress can promote the formation of artery-clogging deposits, cause brain changes that contribute to anxiety and depression, and may even contribute to obesity through both direct mechanisms (causing people to eat more) and indirect ones (decreasing sleep and exercise). ²

Here’s what really gets me: we’ve normalized being stressed. We wear it like a badge of honor. “I’m so busy,” we say, as if being perpetually overwhelmed is something to be proud of. But your body doesn’t care about your hustle culture - it just knows it’s under constant threat.

The good news? Your body is remarkably resilient. With the right stress management techniques and consistent practice, you can literally rewire your stress response. Let’s talk about how to manage stress effectively, starting with practical ways to relieve stress that you can implement today.

1. Deep Breathing Exercises: Your Instant Stress Relief Tool#

Remember how your body can’t tell the difference between real danger and perceived stress? Well, we can use that to our advantage. Deep breathing is one of the fastest stress reduction exercises you can do anywhere, anytime. It tricks your body into thinking it’s relaxed. It’s like a cheat code for your nervous system.

Here’s why it works: Deep, diaphragmatic breathing activates your parasympathetic nervous system - the “rest and digest” mode that counteracts the “fight or flight” response. When you breathe slowly and deeply, you’re literally sending signals to your brain that everything is okay.

The technique I swear by is box breathing (also called square breathing):

• Breathe in for 4 counts
• Hold for 4 counts
• Breathe out for 4 counts
• Hold for 4 counts
• Repeat until you no longer feel like screaming into the void

Navy SEALs use this technique before high-stress situations. If it’s good enough for people who jump out of planes for a living, it’s probably good enough for your Tuesday morning meeting.

The beauty of breathing exercises is that you can do them anywhere - stuck in traffic, before a presentation, or when your mother-in-law asks when you’re having kids. Nobody even has to know you’re doing it.

2. Move Your Body (Even If You Don’t Want To)#

Exercise releases endorphins, which are like nature’s stress relievers. And no, you don’t have to run a marathon. Even a brisk walk around the block can help.

Here’s what the research shows: Regular physical activity reduces levels of the body’s stress hormones, such as adrenaline and cortisol. It also stimulates the production of endorphins - chemicals in the brain that are natural painkillers and mood elevators. Research consistently shows that exercise is one of the most effective stress management techniques across various demographics. ³

The key word here is “regular.” You don’t need to become a gym rat, but consistency matters. A 20-minute walk three times a week will do more for your stress levels than an intense two-hour workout once a month followed by three weeks of couch-sitting.

My personal favorite? Dance like nobody’s watching. Because let’s face it, nobody is. They’re all too busy worrying about their own stress. Put on your favorite song and move. It doesn’t have to be pretty. It just has to get your body moving and your mind out of that stress spiral.

If you’re looking for more structured approaches, check out our guide on building sustainable fitness habits that actually stick.

3. Mindfulness: It’s Not Just for Hippies Anymore#

Mindfulness is about being present in the moment. It’s like hitting the pause button on your stress spiral. And before you roll your eyes and think “not another person telling me to meditate,” hear me out.

Mindfulness doesn’t mean you have to sit cross-legged on a cushion chanting “om” (though you can if that’s your thing). It simply means paying attention to the present moment without judgment. When you’re mindful, you’re not ruminating about that embarrassing thing you said three years ago or catastrophizing about tomorrow’s deadline.

The science backs this up. Studies show that mindfulness practices can reduce stress, improve focus, and even change the structure of your brain over time. It’s like going to the gym, but for your mind.

Start small: Focus on your senses. What do you see, hear, smell, taste, and feel right now? That’s it. You’re being mindful. Try it for just 60 seconds. Notice how your mind immediately wants to wander to your to-do list? That’s normal. Gently bring it back to the present.

You can practice mindfulness while washing dishes, walking to your car, or eating lunch. It doesn’t require special equipment or a subscription to anything. For more on incorporating mindfulness into your routine, check out our guide on mindfulness practices.

4. The Power of “No”#

Here’s a revolutionary idea: You don’t have to say yes to everything. Learning to say no is like a superpower for stress management.

I know, I know. Saying no feels uncomfortable. We’re conditioned to be helpful, to not disappoint people, to be team players. But here’s the truth: every time you say yes to something you don’t want to do or don’t have time for, you’re saying no to something else - often your own wellbeing.

Think about it. How many things are on your plate right now that you didn’t actually want to take on? That committee you joined out of guilt? That favor you’re doing for a friend of a friend? That project you volunteered for because nobody else would?

Each of those yeses is a little stress deposit in your anxiety bank account. And eventually, that account is going to overdraft.

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Athena Tip: “No” is a complete sentence. You don’t always need to explain yourself.

Start practicing with low-stakes situations. “Can you cover my shift?” No, I can’t. “Want to join this new project?” No, thank you. Notice how the world doesn’t end? That’s your cue to keep going.

5. Get Your Sleep On#

Sleep is like a magic reset button for stress. But when you’re stressed, sleep can be elusive. It’s a vicious cycle.

Try this: Create a bedtime routine. Mine involves reading a book (not on a screen) and listening to calming music. Find what works for you and stick to it. Our sleep and personal growth guide dives deeper into why quality sleep matters so much.

6. Talk It Out#

Sometimes, you just need to vent. Whether it’s to a friend, a therapist, or your cat (no judgment), talking about your stress can help put things in perspective.

There’s actual science behind this. When you verbalize your stress, you’re engaging different parts of your brain than when you just ruminate internally. It’s called “affect labeling” - putting feelings into words - and research shows it can reduce the intensity of emotional responses.

Plus, talking to someone else often helps you realize that your stress might be more manageable than it feels in your head. That catastrophic scenario you’ve been playing on repeat? When you say it out loud, you might realize it’s not as likely as your anxiety brain was telling you.

A few guidelines for effective stress venting:

• Choose your audience wisely. Not everyone is equipped to handle heavy emotional content.
• Set a time limit. Venting for 10 minutes is therapeutic. Venting for 2 hours is just rehearsing your stress.
• Follow up with problem-solving. Venting without action just reinforces the stress loop.

And if you don’t have someone to talk to, or if your stress is overwhelming, there’s zero shame in seeing a therapist. Think of it as hiring a professional stress management consultant for your brain.

7. Write It Down#

Journaling isn’t just for angsty teenagers. Getting your thoughts out on paper (or screen) can help you make sense of them. Plus, it’s a great way to track your progress.

When you write about stressful experiences, you’re essentially downloading them from your brain’s RAM onto the hard drive. This frees up mental space and helps you process emotions more effectively. Studies have shown that expressive writing can improve both mental and physical health outcomes.

You don’t need a fancy journal or perfect handwriting. You don’t even need complete sentences. Just get the thoughts out of your head and onto something external.

Try this: Set a timer for 10 minutes and write whatever comes to mind about what’s stressing you out. Don’t edit, don’t worry about grammar, just write. When the timer goes off, you can keep the pages or throw them away - the act of writing is what matters.

Some people prefer structured journaling with prompts. Others like free-form brain dumps. Experiment and find what works for you. The best journaling method is the one you’ll actually do.

8. Laugh It Off#

Laughter really is the best medicine. Watch a funny video, hang out with that friend who always cracks you up, or just practice your fake laugh until it becomes real. It’s surprisingly effective.

Here’s why: Laughter triggers the release of endorphins, the body’s natural feel-good chemicals. It also decreases stress hormones and increases immune cells and infection-fighting antibodies. A good laugh can relieve physical tension and stress, leaving your muscles relaxed for up to 45 minutes afterward.

But here’s the wild part - your body can’t actually tell the difference between real laughter and fake laughter. The physiological benefits are the same. This is why laughter yoga is a thing (yes, really - look it up).

When you’re stressed, laughter might be the last thing you feel like doing. That’s exactly when you need it most. Queue up your favorite comedy special, scroll through memes, or call that friend who always makes you laugh. Give yourself permission to find humor even when things feel heavy.

And if you can laugh at yourself and your stress? Even better. Sometimes the best way to defuse stress is to recognize how absurd it is that you’re having a meltdown over something that won’t matter in a week.

9. Nature: It’s Good for What Ails You#

Spending time in nature can lower cortisol levels. Even if you live in a concrete jungle, find a park or some green space to hang out in. Bonus points if you can do some forest bathing (it’s a real thing, look it up).

The Japanese have a practice called “shinrin-yoku” or forest bathing - basically, spending time in nature and taking it in through all your senses. Research shows that spending time in nature reduces stress hormone levels, lowers blood pressure, and improves mood.

You don’t need to hike the Appalachian Trail to get these benefits. Even 20 minutes in a local park can make a difference. The key is to actually be present - not scrolling through your phone while sitting on a bench, but actually noticing the trees, the sky, the sounds of birds.

If you’re really stuck in an urban environment with limited green space, even looking at images of nature or having plants in your workspace can provide some stress-reducing benefits. It’s not as effective as the real thing, but it’s better than nothing.

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Pro tip: Combine this with technique #2 (exercise) by taking walks in nature. You’re basically stress-management multitasking - getting endorphins from movement AND cortisol reduction from nature exposure. Double win.

10. Practice Gratitude (Without Being Cheesy)#

Focusing on what you’re grateful for can shift your perspective. It doesn’t have to be big things. Sometimes I’m just grateful for coffee. Or pants with elastic waistbands.

I know gratitude practices can sound like toxic positivity - like you’re supposed to be thankful for your problems or something. That’s not what this is about. You can acknowledge that things are hard AND notice things that are good. Both can be true.

Gratitude works because it literally rewires your brain. When you regularly practice gratitude, you’re training your brain to notice positive things instead of only focusing on threats and problems. It’s like switching your brain’s default setting from “everything is terrible” to “some things are actually okay.”

The practice is simple: Each day, identify three things you’re grateful for. They can be tiny. “My coffee was the perfect temperature.” “I hit all green lights on the way to work.” “My cat didn’t knock anything off the counter today.”

The key is specificity and consistency. Don’t just think “I’m grateful for my family” every day. Get specific. “I’m grateful my partner made dinner tonight so I didn’t have to think about it.” “I’m grateful my kid made me laugh with that ridiculous joke.”

You can write them down, say them out loud, or just think them. The format doesn’t matter. The practice does.

Your Stress Management Action Plan (Start Here)#

Okay, so you’ve read about 10 different techniques. Now what? Don’t try to do all of them at once - that’s just adding more stress to your stress management, which is peak irony.

Here’s what I want you to do:

This week: Pick ONE technique from the list above. Just one. The one that resonated most or seems most doable. Commit to trying it for 7 days. Not perfectly. Not every single day. Just more days than not.

Next week: If that technique is working, keep it. Add one more. If it’s not working, try a different one. No judgment, no failure - just data collection.

This month: By the end of 30 days, you should have 2-3 techniques that feel sustainable. That’s your stress management toolkit. These are your go-to strategies when life gets overwhelming.

This year: Keep refining. What works in summer might not work in winter. What works when you’re single might not work when you have kids. Your stress management practice should evolve with your life.

The goal isn’t to eliminate stress - that’s impossible and honestly, a little stress keeps life interesting. The goal is to manage it so it doesn’t manage you.

IMPORTANT

Start now, not Monday. Not after this project is done. Not when things calm down (spoiler: they won’t). Pick one technique and try it today. Right now. Before you close this tab and forget about it.

Want more evidence-based strategies for optimizing your mental health and performance? Our work-life balance guide tackles the systemic issues that create chronic stress in the first place.

Q: How long does it take for stress management techniques to work?#

A: It varies by technique and person. Some stress relief techniques like deep breathing can provide immediate relief, while others like exercise or meditation show more significant benefits after 2-4 weeks of consistent practice. The key is consistency - don’t expect overnight miracles, but do expect gradual improvement when learning how to manage stress effectively.

Q: Can stress actually be good for you?#

A: In small doses, yes. Acute stress (short-term) can boost performance and motivation. It’s chronic stress (long-term, unmanaged) that causes health problems. Think of it like exercise - a challenging workout is good stress, but never resting is harmful.

Q: What’s the single most effective stress management technique?#

A: There isn’t one. Research shows improved sleep has the highest effectiveness rating (90%), but what works best depends on your lifestyle, preferences, and stress triggers. ¹ The most effective approach is usually combining multiple techniques.

Q: How do I know if my stress levels are dangerous?#

A: Warning signs include persistent sleep problems, physical symptoms (headaches, digestive issues), difficulty concentrating, mood changes, and withdrawal from activities you enjoy. If stress is interfering with daily life or you’re having thoughts of self-harm, seek professional help immediately.

Q: Is it normal to feel stressed all the time?#

A: While stress is common, feeling stressed constantly isn’t healthy or sustainable. According to the APA, 77% of workers experienced work-related stress in the past month, but chronic stress requires intervention. ¹ If you can’t remember the last time you felt relaxed, it’s time to prioritize stress management.

Q: Can I manage stress without medication?#

A: Many people successfully use natural stress relief methods, lifestyle changes, therapy, and the stress management techniques outlined above to cope with stress and anxiety. However, if you have an anxiety disorder or depression, medication prescribed by a healthcare provider might be necessary alongside other strategies. There’s no shame in getting professional help.