Your Guide to Reducing Stress

Find your zen by building a stress relief tool kit

Life puts constant demands on our time and attention. And you’ve probably heard of the benefits of managing your stress and lowering your cortisol levels. But how do you actually reduce your stress?

“Managing stress is an important aspect of your overall mental and physical health,” says Priscilla Riley, a licensed counselor and mental health professional at Geisinger. “Chronic stress can lead to fatigue, moodiness, burnout, depression, sleep troubles, headaches and even a higher risk of heart disease.”

When you’re juggling work, family, career and financial pressures or getting ground down by the daily grind, adding these tools to your stress management repertoire will help you cultivate tranquility — no matter what’s stressing you out!

8 skills to manage stress

Start by mastering these 8 psychological skills from happiness research. “These strategies are a great starting point for reorienting your mind toward a more naturally positive outlook,” says Ms. Riley. “And you don’t need to buy anything to use them — you can start right now!”

1. Notice positive events: Be intentional

We’re all wired to notice the negative stuff because it’s a survival mechanism. Spotting possible threats has helped humans thrive in the past. But sometimes this natural instinct leads us to ignore the good around us.

Combat this tendency to focus on the negative by paying attention to the positive moments in your day. It could be a kind word from a friend, a beautiful sunset or even a delicious meal. Setting a strong intention to notice these moments can shift your focus and brighten your day.

2. Savoring: Let the good linger

Now that you’re paying attention to the positive, when something good happens, don’t just let it pass by. Savor it! Find ways to ride these good experiences as long as possible.

“Sharing your positive experiences with someone else or posting about them on social media not only extends the joy, but also helps you build connections with others,” says Ms. Riley.

3. Gratitude: Retrain your brain

Gratitude is a powerful tool for reducing stress. Start a gratitude journal or make it a family tradition to share what you’re thankful for at the dinner table. It could be as simple as appreciating a sunny day or warm snuggles from your pet.

Focusing on the good and having a daily gratitude practice measurably boosts your overall happiness, and could even help you live longer. “The more you practice, the better you get at it,” says Ms. Riley.

4. Mindfulness: Embrace the here and now

Mindfulness is all about being present in the moment without judgment. Take a few minutes each day to focus on your breath, the sensations in your body or the sounds around you. This practice can help you stay grounded and reduce feelings of being overwhelmed.

If mindfulness seems foreign to you, try the 5-4-3-2-1 grounding technique. Pause and identify 5 things you can see around you, 4 things you can touch or feel, 3 sounds you can hear, 2 distinct smells and 1 thing you can taste.

5. Positive reappraisal: Find the silver lining

Sometimes, finding the silver lining can make all the difference. When faced with a challenging situation or unfortunate event, try to see the positive side — even if it’s just thinking, “It could have been worse.” This shift in perspective can help you feel more resilient when dealing with everyday annoyances, like being stuck in traffic.

6. Self-compassion: Cut yourself some slack

Be kind to yourself. It’s easy to be your own harshest critic, but make an effort to treat yourself with the same kindness you would offer a friend. Give yourself a thumbs up in the mirror or write a positive note about qualities you have that you like.

“This could also look like honoring your body when it needs a break or a snack,” says Ms. Riley. Small acts of self-compassion can go a long way.

7. Personal strengths: Remember your capability

Recognize your unique abilities and strengths. Take stock of what you’re good at and what makes you feel confident. When you feel good about yourself, you’re better equipped to handle stress.

8. Attainable goals: Find an easy win

Set yourself up for success by creating achievable goals. Whether it’s finishing a small task or wrapping up a lengthy project, crossing items off your to-do list can boost your positive emotions and give you a sense of accomplishment that you can ride throughout the day.

Befriend your stress

Not all stress is bad. In fact, some researchers suggest that reframing stress as excitement can help you optimize your body’s natural stress response. “This shift in mindset can make a big difference in how you handle stressful situations,” says Ms. Riley.

Instead of seeing stress as a threat, think of it as your body’s way of preparing you to rise to a challenge. You know that feeling in the pit of your stomach or the jitters you get before a big presentation? Shift from thinking, “I’m nervous,” to “I’m excited — my body is ready to succeed.”

Breathe through it

Breathing is a fundamental part of mindfulness. When you feel stressed, take a few deep breaths. Inhale slowly through your nose for 4 seconds, hold for 4 seconds and exhale through your mouth for 8 seconds. The key is to make your exhale slower than your inhale — and twice as long. This simple practice can calm your nervous system and bring you back to the present.

Take care of your body

You’ve heard it before, but it’s worth repeating: Taking care of your physical health can boost your mental well-being. So make sure you’re getting enough sleep, drinking plenty of water, eating nutritious foods and moving your body regularly. These habits not only improve your physical health but also increase your capacity to handle stress. When you’re taking care of yourself, you’re less likely to burn out.

Take a screen break

Whether for work, entertainment, activities or shopping, we rely heavily on devices. But if you’re feeling overwhelmed, it might be time to take a break. Set boundaries around your screen time, especially in the morning. Even a short break can help you feel more centered and less anxious. Discover how unplugging can benefit your mental health.

Maximize your mornings

To start, focus on your mornings. A good morning can set the tone for the rest of the day. Try to get some sunshine, do a bit of stretching or walking, and enjoy a wholesome breakfast. Look in the mirror and give yourself a thumbs up or a smile. Starting your day on a positive note can make a huge difference. “Fixing your morning routine is a manageable goal. Often when you do that, the rest of the day follows,” says Ms. Riley.

Cut back on caffeine

For many of us, a cup of coffee in the morning is a non-negotiable part of the day. But if your anxiety has been ramping up, caffeine might make it worse. Caffeine is a mild stimulant that can amp up your nervous system, increasing stress and anxiety. Try experimenting with decaf options or otherwise reducing your caffeine intake to see if it makes a difference.

Get help when you need it

If you need outside help finding balance, a licensed professional could give you the tools and support you need to get back on your feet. Therapy offers a safe, dedicated space to explore your feelings, develop coping strategies and build resilience. “Asking for help and recognizing your limitations is a sign of strength, not weakness,” says Ms. Riley.

Reclaim your calm

Managing stress and reducing anxiety doesn’t have to be daunting. Try incorporating some of these simple skills into your daily routine. Pick the ones that appeal to you most, and you’re on your way to building your own personal stress relief tool kit for staying calm and centered.

“Remember, it’s all about finding what works best for you and making small, manageable changes,” says Ms. Riley.

So take a deep breath, give yourself a few words of encouragement and start reclaiming your calm.