5 Tips for Managing Stress | JED

Tips for Managing Stress

“I’m just so stressed!”

How many times do we say or hear this on a daily basis? Stress is a universal experience that affects everyone differently. While some stress can motivate us to act or signal needed changes in our lives, persistent stress might indicate deeper issues that need attention.

What Is Stress and What Causes it?

Stress is a state of physical or emotional tension in response to something in our environment. Stress often comes with alertness or irritability. Some stress serves a purpose — helping us focus during an exam or react quickly to avoid danger. However, when stress lingers, it can have a big impact on both physical and mental well-being.

While we can’t always control what causes stress, we can develop healthy ways to respond to it. Understanding our stress triggers and responses is crucial for maintaining mental health and overall wellness.

5 Ways to Manage Stress

1. Review and Organize

Taking time to sort through tasks and information often provides relief. Try breaking down overwhelming tasks, such as a writing a research paper or cleaning your apartment, into manageable steps. Focus on one task at a time rather than trying to handle everything at once — and be honest with yourself about how much you can get done in a given time frame. It might help to spread tasks out over a few days or weeks.

Learn more about how to reduce stress by prioritizing and getting organized.

2. Take a Break

You might hesitate to take breaks, especially if you have a lot to get done or are up against a deadline. But moments of rest can actually help you reduce stress and be more productive in the long run.

Meditation, deep breathing, or yoga can clear your mind and help you stay in the present moment. Integrate these practices into your daily routine, even for just a few minutes at a time. Another tip: Challenge yourself to take screen-free breaks. This can help you better manage stress and truly reset. Try working on a hobby or simply lying down for a little while. 

3. Keep It Moving

Movement is a great way to reduce stress. Plus, getting outside for a change of scenery and disconnecting from our phones can be really powerful for creativity and our overall mental health. Consider dedicating part of your lunch break or morning to taking a walk — even if it’s just around the block — to find some calm and movement. You can also make a point of engaging in a type of exercise you love, whether it’s dance, basketball, running, or something else.

4. Make Sleep a Priority

The connection between stress and sleep works both ways — stress can disrupt sleep, and poor sleep increases stress. People who are sleep-deprived tend to have higher levels of the stress hormone cortisol, which can cause brain fog, irritability, and other negative effects.

Work on creating a consistent bedtime routine to improve sleep quality and ensure you’re getting seven to nine hours each night. This can include going to sleep at the same time each night and doing relaxing activities the hour leading up to bedtime. 

Learn more about getting better sleep in high school and in college.

5. Understand Your Stress Patterns 

What gets you stressed out? Is it studying, talking to a specific person, or doing a task you don’t like? Understanding what sets off your stress can ultimately help you manage it. 

One way to better understand your stress triggers is to journal at the end of each day to capture your thoughts and feelings. This can help identify patterns like: every time I talk to this person, I end up being stressed the rest of the day; every time I agree to lead a team project, I end up doing all the work. This awareness can help you make informed decisions about avoiding or better handling stressful situations.

When to Seek Additional Support

While these strategies can help manage everyday stress, sometimes professional support provides the most effective path forward. If you find that stress consistently impacts your daily life, consider talking with a mental health professional who can offer personalized strategies.

Learn more about how to get help.

If you need to talk to someone right now, talk, call, or chat 988 for a free confidential conversation with a trained counselor 24/7. 

You can also contact the Crisis Text Line by texting HOME to 741-741. 

If this is a medical emergency or there is immediate danger of harm, call 911 and explain that you need support for a mental health crisis.

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If you or someone you know needs to talk to someone right now, text, call, or chat 988 for a free confidential conversation with a trained counselor 24/7. 

You can also contact the Crisis Text Line by texting HOME to 741-741.

If this is a medical emergency or if there is immediate danger of harm, call 911 and explain that you need support for a mental health crisis.