Stress is part of life, unfortunately, but managing it well is what keeps it from taking over.
However, a lot of the coping mechanisms we use are not only unhelpful, they can actually make things a lot worse. You don’t need to avoid pressure completely—it can be a good thing in many ways, after all—but you definitely need to change how you respond to it in order to save your sanity and your overall well-being. Here are some healthier ways of dealing when the weight of the world feels like it’s on your shoulders.
1. Learn to spot your early warning signs.
Everyone has a personal set of stress signals. Maybe it’s clenching your jaw, snapping at people you love, struggling to sleep, or suddenly craving sugar. Learning to recognise these signs early helps you step in before burnout hits. Don’t wait until you’re overwhelmed to admit you’re under pressure. The sooner you acknowledge the tension building up, the easier it is to manage. Awareness is your first tool for staying ahead of the spiral.
2. Stop relying on short-term fixes.
It’s easy to numb stress with caffeine, scrolling, snacking, or distraction. These can help you cope in the moment, but they don’t resolve anything. In fact, they often make you feel worse later. Instead, focus on habits that regulate your nervous system long-term—like moving your body, setting boundaries, or processing what’s really bothering you. Quick escapes might feel good now, but they rarely move you forward.
3. Don’t skip movement—your body needs to release it.
Stress isn’t just in your head—it lives in your body. When you’re tense, your muscles tighten, your heart rate rises, and energy builds with nowhere to go. That’s why physical activity is one of the most effective ways to release it. You don’t need a perfect workout. Even 10 minutes of walking, stretching, or dancing can help burn off that stress energy and give your brain space to breathe. Movement tells your body, “It’s safe to let go.”
4. Create moments of pause, even if life is full.
If your day is packed, stillness might feel out of reach. However, even a 60-second pause can reset your nervous system. It’s about creating little windows of quiet, not disappearing from your responsibilities entirely. Pause before a meeting. Breathe slowly in the car. Sit in silence while your coffee brews. These micro-breaks remind your system that not every second has to be filled with effort or reaction.
5. Be honest about what’s actually stressing you.
Sometimes we blame stress on the surface stuff—emails, traffic, busy days—when deeper frustrations are actually driving it. Unspoken resentment, lack of purpose, or emotional strain can quietly build under the radar. Take time to check in with yourself. What’s really making you feel heavy? What are you avoiding? Getting clear on the root cause allows you to manage the stress in a way that actually works, not just treat the symptoms.
6. Start saying no without feeling bad about it.
Many people stay stressed because they’re afraid of letting anyone down. Of course, every “yes” to someone else is a “no” to your capacity. Chronic overcommitting is one of the biggest drivers of modern stress. You don’t have to explain yourself endlessly. A simple, kind “I can’t take that on right now” is enough. Protecting your time and energy isn’t selfish—it’s how you stay functional and present in the long term.
7. Create rituals that calm you, not just routines.
A routine keeps your life on track. A ritual soothes your nervous system. Think of rituals as small, repeatable things that help you feel safe, grounded, or more like yourself, especially on hard days. It could be a specific tea you make every night, a short walk after work, or lighting a candle and journaling before bed. The point isn’t productivity. It’s creating a moment that tells your brain, “You’re allowed to exhale now.”
8. Don’t isolate when you’re overwhelmed.
Stress makes many people retreat, but solitude can quickly turn into emotional isolation. If you tend to go quiet or disappear when you’re under pressure, challenge yourself to let at least one trusted person in. You don’t have to explain everything. A message that says, “Hey, I’m under a bit of pressure this week” is enough. Being seen in your stress helps soften it, even if nothing else changes.
9. Get better at finishing your stress cycles.
Stress isn’t meant to stay stuck in your body. After a stressful event, your nervous system needs to complete the cycle, meaning it needs a sign that you’re safe again. When you don’t complete the cycle, the tension lingers. Finishing the cycle could mean deep breathing, crying, laughing, stretching, or shaking your body. These small physical cues tell your system the threat has passed. Without them, your body stays in alert mode long after the stressor ends.
10. Avoid waiting for life to “slow down” before you start coping.
Many people tell themselves they’ll deal with their stress when things calm down. But life rarely offers that pause. If you wait for the perfect moment to recover, you may never get it. Instead, ask yourself, “What would taking care of myself look like today, even in the chaos?” Stress management isn’t something you do after the storm—it’s what keeps the storm from sweeping you away.
11. Sleep is not optional—treat it like medicine.
Sleep is one of the most underrated stress regulators. When you’re exhausted, everything feels harder, and your tolerance for discomfort shrinks. Your brain needs rest to process emotions and regulate your mood. Try protecting your sleep like you would a prescription. Give it the priority you usually reserve for work, errands, or productivity. Good sleep won’t eliminate your stress, but it will give you the clarity and strength to face it.
12. Remind yourself you don’t have to earn rest.
Stress management often fails because people believe they need to reach a certain level of productivity or exhaustion before they’re “allowed” to rest. This mindset keeps you in a loop of burnout. Rest is not a reward. It’s a basic need. You’re allowed to pause, breathe, and do nothing—even when there are still tasks left undone. In fact, you’ll handle everything better when your nervous system isn’t running on fumes.
