Stress is a natural reaction to challenging or threatening situations. While a little stress can help us perform at our best, ongoing chronic stress takes a toll on both physical and mental health.

This article explores constructive strategies for relieving stress in the moment, as well as longer-term stress management techniques.

Recognizing Stress

The first step in managing stress is recognizing when you're stressed in the first place. Signs of stress overload include:

• Headaches, muscle tension, stomach issues
• Irritability, sadness, anxiety
• Exhaustion, trouble sleeping
• Poor concentration, forgetfulness

Listen to your body. If you're experiencing any of these symptoms frequently, stress may be an issue for you.

Relieving Stress in the Moment

When you recognize stress symptoms arising, use these strategies to calm your mind and body:

• Take a walk or do light exercise:
  Physical activity releases endorphins that boost mood and reduce tension. Even a short walk around the block can help.
  
  
• Practice deep breathing:
  Deep, diaphragmatic breathing activates the body's relaxation response. Inhale slowly, hold for a few seconds, then exhale fully.
  
  
• Try quick meditation:
  Apps like Calm provide short guided meditations to pause and reset. Just a few minutes can relax the mind.
  
  
• Listen to music:
  Soothing music lowers stress hormone levels and lifts your spirits. Create playlists for bad days.
  
  
• Connect with supportive people:
  Sharing your feelings with close friends reduces isolation and provides new perspectives.

Developing a Stress Management Plan

For ongoing stress relief, develop regular stress management habits:

• Exercise:
  Aim for 30+ minutes of activity most days. Aerobic exercise is especially beneficial for stress.
  
  
• Healthy eating:
  A nutritious diet supports the immune system and stabilizes energy levels. Limit caffeine and alcohol which can worsen stress.
  
  
• Sleep:
  Prioritize getting 7-9 hours of quality sleep per night. Unwind before bed by reading or listening to calm music.
  
  
• Time management:
  Stay organized with to-do lists and calendars. Schedule time for fun activities too.
  
  
• Relaxation practices:
  Try yoga, tai chi, meditation, massage therapy. Many apps teach relaxation techniques.
  
  
• Talk it out:
  Share feelings and get different perspectives from trusted friends, family or a therapist.
  
  
• Positive thinking:
  Reframe negative thoughts and practice gratitude to improve your outlook.

When to Get Help

See your doctor if you feel completely overwhelmed. They may prescribe medication or refer you to a mental health professional for counseling. Consider joining a stress management support group as well.

Don't let stress control your health and happiness. Applying these tips can help you relieve stress in the moment and manage it more effectively long-term. With some trial and error, you'll find the right stress-busting strategies that work for you.