Stress is a regular part of life, but when it builds up, it can start to affect your wellbeing. Learn some practical strategies to help manage stress before it becomes overwhelming.
Stress
Stress is your body’s natural response to a challenging or demanding situation. It can be triggered by things like work pressure, financial difficulties, health concerns or big life changes. People often describe stress as feeling overloaded, wound-up, tense and worried.[1]
While some stress can help motivate you and keep you focused, ongoing or overwhelming stress can have a negative impact on your mental health and wellbeing.
Common signs you are experiencing stress include:
- Feeling irritable, angry or frustrated
- Feeling worried or anxious
- Difficulty concentrating or staying focused
- Having physical symptoms like headaches or tense muscles
- Having difficulty sleeping.
While it’s normal to feel stressed at times, if it starts affecting your daily life, it’s usually a sign that you need to take steps to manage it.
Strategies to manage stress
When stress feels overwhelming, it’s hard to focus and feel calm. Here, we have strategies to help you manage your stress and regain a sense of control. You don’t have to try everything at once — even one small step can make a difference.
Deep breathing
Deep breathing helps slow your heart rate, calm your mind, and reduce physical tension.
Try this box breathing exercise:
- Inhale deeply through your nose for a count of 4
- Hold your breath for a count of 4
- Exhale slowly through your mouth for a count of 6
- Repeat several times until you feel calmer.
You can also try grounding techniques, which can help bring you back to the present moment.
Do physical activity
Movement can help to release tension and make you feel calmer. Try walking outside, doing some light stretching, or putting on music and dancing to release any built-up tension.
Establish healthy routines
When things feel chaotic, having some structure can bring a sense of calm and make life feel more manageable. You don’t need to plan every moment – aim for small, consistent habits that help set a positive tone.
Consider:
- A simple morning routine that includes something you enjoy, like a cup of coffee or a few minutes of stretching.
- Schedule regular mealtimes with nutritious food.
- Maintain a consistent sleep schedule by going to bed and waking up at similar times each day.
- Dedicate time for activities that matter to you.
Focus on what you can control
Stress can come from feeling overwhelmed by circumstances beyond your influence. Learning to distinguish between what you can and cannot control helps you direct your energy more effectively.
When facing stressful situations:
- Identify aspects you can realistically influence or change.
- Set small, achievable goals for areas within your control.
- Accept that some factors are beyond your influence.
- Focus on your daily routine and responsibilities to maintain a sense of purpose.
Challenge unhelpful thinking patterns
How you think about stressful situations can impact how you feel. Learning to recognise and challenge negative thought patterns can reduce stress and anxiety.
Try:
- Questioning whether your negative thoughts are realistic and factually true.
- Looking for evidence that challenges your negative assumptions.
- Considering alternative, more balanced perspectives.
- Asking yourself what you would tell a friend in a similar situation.
- Avoiding catastrophic thinking or jumping to worst-case scenarios.
Look for ways to manage work stress
Here are some ideas to help manage work stress:
- Take regular breaks throughout the day, even brief ones to step away from your desk.
- Communicate openly with your manager about your workload if you are overwhelmed.
- Ask for deadline extensions when needed – the earlier you communicate, the better.
- Set boundaries around work hours when possible.
Look for ways to manage personal stress
Here are some ideas to help manage personal stress:
- Share household responsibilities with others whenever possible.
- Seek professional support to get help with planning and budgeting if you are experiencing financial stress.
- Simplify what you can and give yourself permission to leave non-essential tasks for another day.
- Ask for help when you need it.
- Focus on what truly needs attention rather than trying to do everything perfectly.
- Have a collection of comforting items in a self-care kit that you can turn to during stressful times.
Seek professional support
If stress is significantly impacting your life, consider reaching out for professional support. Your GP can assess your situation and provide a referral to mental health professionals, such as psychologists. You can also call a free helpline such as CAREinMIND on 1300 096 269 or visit the Medicare Mental Health website to find a local mental health service.
If you are struggling with your mental health and wellbeing, our CAREinMIND counsellors are here to help 24/7. Call 1300 096 269 or click the chat button on the right for online counselling. The service is free for people in north, western and central Melbourne.
The CAREinMIND blog is delivered by Lifeline. The views in each post do not necessarily reflect those of North Western Melbourne Primary Health Network.
References
[1] Australian Psychological Society https://psychology.org.au/for-the-public/psychology-topics/stress