How Should I Handle Stress?

Stress is part of being human. It shows up in our jobs, families, friendships, finances, and even in our downtime. Many of my patients come into session with a goal that sounds like this: “I want to get rid of my anxiety.” or “I just want to feel calm all the time.” While this sounds ideal, it’s unrealistic. The truth is, life is stressful. Instead of chasing a stress-free life, we should focus on building the skills and mindset to handle stress better.

Here are 11 essential ways to better manage stress—based on research, personal experience, and what I’ve seen help countless patients in my practice.

1. Prioritize Sleep

Poor sleep makes everything feel harder. When you’re tired, you’re more likely to feel overwhelmed, irritated, and emotionally reactive. Getting 7–9 hours of quality sleep helps regulate your mood, strengthens your immune system, and improves concentration. According to the National Institutes of Health, sleep deprivation activates the amygdala, the brain’s fear center, which can make stress and anxiety feel worse.

Simple tips: Go to bed and wake up at the same time daily, avoid screens an hour before bed, and keep your bedroom cool and dark. Also, don’t forget white noise which can help drown out racing thoughts. Examples include a fan, air conditioner or one of dozens of sound machines. Sleep isn’t just rest—it’s recovery.

2. Work Stress: Find Balance

One major stressor I see regularly is work-related pressure. Many people feel trapped in a cycle of “living to work” instead of “working to live.” When your job takes over your identity and energy, everything else suffers.

Work/life balance doesn’t mean you slack off at work—it means recognizing that rest, family time, hobbies, and your health matter just as much. Set boundaries with your schedule. Take breaks. Use your vacation time. Don’t answer emails at midnight. Remember, your job is part of your life, not your whole life.

3. Move Your Body

Exercise is one of the best natural stress-busters we have. When you exercise, your brain releases endorphins—chemicals that act like natural painkillers and mood elevators. Physical activity also reduces the levels of stress hormones like cortisol and adrenaline.

Multiple studies have shown that regular exercise can reduce symptoms of depression and anxiety (Sharma et al., 2006; Harvard Health, 2020). You don’t have to run marathons—brisk walks, dancing, swimming, or yoga all count. The key is consistency. Aim for at least 30 minutes of moderate movement 4–5 days a week.

4. Mindfulness, Meditation, and Prayer

Slowing down to breathe, reflect, and connect with something greater than yourself can be incredibly calming. Whether through prayer, meditation, or spiritual practice, connecting to your inner self gives you clarity and peace.

Mindfulness-based stress reduction (MBSR) has been shown in clinical trials to help with anxiety and chronic stress (Kabat-Zinn, 2003). You can begin with just 5 minutes a day—sit quietly, focus on your breath, and let your thoughts come and go without judgment.

For many people, spiritual fellowship or church provides social connection, a sense of purpose, and guidance—all of which reduce stress.

5. Change the Way You Think (CBT Techniques)

Cognitive Behavioral Therapy (CBT) teaches us how our thoughts shape our emotions. One common thinking trap is catastrophizing—imagining the worst-case scenario even when it’s unlikely. For example, “If I make a mistake at work, I’ll be fired, lose my house, and end up homeless.”

When you catch yourself spiraling, pause and ask: Is this thought 100% true? What’s the evidence? Is there another way to look at it? Reframing your thoughts can defuse anxiety and lead to more balanced, healthy responses to stress.

6. Make Time for Hobbies

Life can’t be all work and no play. Hobbies give your brain a break, allow you to express creativity, and provide a sense of joy. Whether it’s painting, reading, gardening, or playing an instrument, hobbies pull your focus away from stressors and help you recharge.

Engaging in pleasurable activities has been shown to reduce cortisol levels and increase overall life satisfaction (Pressman et al., 2009).

7. Maintain Healthy Relationships

Human connection is one of the strongest buffers against stress. Loneliness can increase risk of depression, anxiety, and even physical illness. Invest time in meaningful relationships—with family, friends, community, or pets.

Healthy communication, empathy, and support from loved ones can make life’s challenges more manageable. Relationships are like gardens—they need regular care and attention.

8. Eat Well to Feel Well

Your gut and your brain are closely connected. Diets high in sugar, processed foods, and caffeine can contribute to mood swings and fatigue. Eating a balanced diet with whole grains, fruits, vegetables, lean protein, and healthy fats can improve mental clarity and emotional resilience.

Some research even links Mediterranean-style diets to lower rates of depression (Sánchez-Villegas et al., 2009). Fuel your body like it matters—because it does.

9. Learn to Say No

You can’t pour from an empty cup. Taking on too much—whether at work, socially, or in your personal life—leads to burnout. Learning to say “no” is not selfish; it’s self-preservation.

Start small: decline one extra commitment this week. Practice assertive communication: “I appreciate you thinking of me, but I’m not able to commit right now.” Protecting your time and energy is a powerful stress-management tool.

10. Seek Help When You Need It

Sometimes, stress becomes too much to handle alone. That’s okay. Therapy, support groups, or talking to a mental health provider can make a huge difference. Just like you’d see a doctor for a broken bone, it’s wise to seek help for emotional pain.

As a psychiatric nurse practitioner, I’ve seen firsthand how people grow and heal when they have the right support. Don’t wait for a crisis to ask for help.

11. Grounding and Sunlight Exposure

Grounding, also known as earthing, involves direct physical contact with the earth—such as walking barefoot on grass, sitting on the ground, or using grounding sheets at night. Some research suggests that grounding may help reduce inflammation, lower stress levels, and improve sleep by promoting a more balanced electrical state in the body (Chevalier et al., 2012).

Spending time outdoors while grounding also offers the benefit of sunlight exposure, which supports vitamin D production and can elevate mood. Sunlight helps regulate circadian rhythms, boosts serotonin levels, and may even lower blood pressure. Aim for at least 15–20 minutes of sunlight exposure daily, especially in the morning.

Combining grounding with moderate sunlight each day is a simple but powerful practice for both physical and emotional well-being.

Final Thoughts

Stress is here to stay. But how you respond to it can change everything. We can’t eliminate life’s challenges—but we can build resilience, healthy routines, and a mindset that sees stress as something to manage, not something to fear.

Remember, you don’t have to do it all at once. Start with one or two small changes. Over time, these habits add up.

You’ve got this.

Sources:

• Harvard Health Publishing. (2020). Exercising to relax.

• Kabat-Zinn, J. (2003). Mindfulness-Based Interventions in Context. Clinical Psychology: Science and Practice.

• Pressman, S. D., et al. (2009). Association of Enjoyable Leisure Activities with Psychological and Physical Well-Being. Psychosomatic Medicine.

• Sharma, A., Madaan, V., & Petty, F. D. (2006). Exercise for mental health. Primary Care Companion.

• Sánchez-Villegas, A., et al. (2009). Mediterranean diet and depression. Arch Gen Psychiatry.

• Chevalier, G., Sinatra, S. T., & Oschman, J. L. (2012). Earthing: Health Implications of Reconnecting the Human Body to the Earth’s Surface Electrons. Journal of Environmental and Public Health.