how to do a presentation on stress management

A Stress Management Presentation for Use at Work, Home, or School

Our guide can help you to facilitate conversations and develop coping strategies to relieve stress and boost wellness.

Aubrey Freitas is a former Registered Behavioral Therapist (RBT) who has two Bachelor of Arts degrees from UCLA in Psychology and English. She is a Certified Resilience Peer through her work with the Depression Grand Challenge, and a lifelong mental health advocate.

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Let's talk about stress. Everyone has experienced stress at some point and knows what it feels like to be overwhelmed. Since stress can impact your mental and physical health, it can be helpful to talk about it and find ways to navigate through difficult situations.

One way to start a conversation about stress is to host a workshop or meeting. The meeting can take place whereever you feel it might benefit the participants: your workplace, your school, or even at home. You can use the presentation below as a starting point. Not only does it address how stress affects the mind and body, but it also covers different types of stress and how to recognize the warning signs. Lastly, it offers coping strategies for anyone to use.

How to Use the Stress Management Presentation

If you've decided to host a conversation about stress management, give yourself a pat on the back. Seriously.

• Stress Management Lesson Plans
• Stress Management Group Activities
• Understanding Stress Related to Time Management

When you openly talk about life's challenges, you show others that their well-being is important and that they're not alone. In addition, it shows the people around you that you are willing and able to hold space for their needs.

There is a lot of stigma surrounding mental health. This can prevent people from reaching out for help when they need it and expressing their real experiences with stress. When you share this presentation, you give the people around you an opportunity to talk about things they may have been bottling up. Not only can this create a sense of relief, but it allows us to learn from one another and find new skills for stress management.

To use this presentation simply click "Go to File" below and then choose "Make a Copy" when prompted. Your new editable presentation will appear in that same tab within a few seconds.

Explore the Topic of Stress

Before you start your presentation, be sure to explore the slides. Make sure all of the topics that you want to address are covered. You can also take this time to print out additional materials or explore further readings that might be helpful.

Some additional topics you might want to explore are:

• Basic Strategies in Stress Management
• Stress Management and Spirituality
• 9 Ways to Practice Stress Management Every Day

At the end of your presentation, you can also share the resources with the members of your group. In addition, if the people around you seem interested, you can explore further worksheets and group activities that can help people cope as a community.

Personalize Your Presentation

Not everyone experiences the same kind of stress. There can be a wide variety of factors that cause people to be overwhelmed, whether it's their work environment, their home life, or trying to find a balance between the two.

• How to Teach Stress Management

Think about the challenges that your specific group might be experiencing. Then use this insight to personalize your presentation to fit your group's unique needs.

Some factors you might want to include are:

• Financial stress
• Specific struggles of being a single parent
• Stress when breaking habits or battling addiction, such as quitting smoking
• Work-related stress for specific professionals, such as police officers or medical students

You can also ask your group for recommendations beforehand. Simply ask them what factors in their life are a cause of stress or if there are any specific kinds of stress they're interested in learning about. Then, you can bring this information along with resources to address these needs.

Practice a Technique Together

Make time during the presentation to test out a coping strategy or two. One of the best ways to help people decide which techniques work for them is to give them some hands-on experience. This can take as little as five to ten minutes and can provide people with a reliable tool they know they can turn to whenever things become overwhelming.

Take some time during the presentation to try one of the following skills outlined in the slides:

• Controlled Breathing
• Creating a daily or weekly schedule
• Physical activity

Some activities may require materials, such as journaling or creating a schedule. Be sure to have these on hand if this is your group's chosen activity. In addition, if you choose meditation, you can use a guided meditation script or an audio meditation guide to help you along the way.

Leave Room for Questions and Comments

Another great way for people to learn from the presentation is to give your group time to speak their minds, ask questions, and share their experiences. You can pause between every few slides for questions and comments, or wait to field them all at the end of your talk. This way, the people within your group can act as resources and a support system for one another.

You can also come prepared with questions of your own to encourage participation. Some questions might include:

• How do you all usually respond when you feel stressed?
• How many times a week do you feel overwhelmed?
• What strategies do you currently use when you feel stressed?
• What are some signs that you're feeling overwhelmed?
• What's one thing you would like to improve on when it comes to stress?

If you have a small group then everyone might be able to participate in the conversation at the same time. However, if you have a large group, you might want to consider breaking out into smaller groups or partnering up.

Make it an Ongoing Conversation

People are constantly exposed to stress. One presentation is a great start, but you might want to consider further conversations. Address the topic in future meetings, check in with your group members, and ask how you all can support each other through resources and community building.

If this is your first time leading this type of conversation, just do the best you can and remember to be gentle with yourself. You're addressing a very important issue, and that's something to be proud of. Our overall well-being is important, and you're holding space and providing resources to ensure just that.

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Don’t Let Anxiety Sabotage Your Next Presentation

• Riaz Meghji

Stop focusing on yourself and start focusing on your audience.

If you want to beat speaking anxiety, you need to stop focusing on yourself and point your focus outward. This shift isn’t something that can happen instantaneously. It takes time, patience, and practice. Here’s how to get started.

• Be a giver, not a taker. Takers tend to have more anxiety. They want and need validation from their listeners.
• Givers, on the other hand, are all about service. They do work beforehand to connect with stakeholders and use the information they receive to address the needs of their audience. As a result, their presentation becomes less about them and more about helping the other people in the room.
• If you want to turn your presentation into an act of service, you need to talk to the people in the room — well before your presentation begins.
• Choose about three to five influential leaders, and meet with them before to learn their concerns and goals surrounding the topic you’re presenting on.
• Then, incorporate your findings into you presentation. This will help you shift your focus outwards, from yourself to the audience, and as a result, ease some of your nerves.

Where your work meets your life. See more from Ascend here .

How many times have you had an important message to share, only to be sabotaged by anxiety right before you speak?

• RM Riaz Meghji is a human connection keynote speaker, author of Every Conversation Counts: The 5 Habits of Human Connection That Build Extraordinary Relationships and creator of The Magnetic Presenter speaker coaching program. He is also an accomplished broadcaster with 17 years of television hosting experience. Riaz has hosted for Citytv’s Breakfast Television, MTV Canada, TEDxVancouver, CTV News, and the Toronto International Film Festival.  

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Workplace Stress Management Strategies Powerpoint Presentation Slides

Occupational stress management strategies or programs are designed to prevent and cure the negative effect of job stress on employees. First, this module highlights the causes and dimensions of workplace stress, including overwork, poor working conditions, change at work, uncertainty, conflicts, and zero support from management as the main causes and its consequences on the organization and employees. Grab our professionally designed Workplace Stress Management Strategies template. Additionally, it covers the need for work-related stress, including the importance of managing stress, symptoms-based self-assessment of stress levels, and physical and emotional signs to evaluate stress. Further going, it highlights the different methods to reduce stress levels, including promoting supportive management, and covers various strategies and techniques to deal with stress, including behavioral techniques, diversion techniques, workplace techniques, and physical techniques. Lastly, it mentions the stress management training program along with positive effects, and in the final stage, it covers the dashboard to measure occupational stress management effectiveness. Get access now.

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PowerPoint presentation slides

This complete presentation has PPT slides on wide range of topics highlighting the core areas of your business needs. It has professionally designed templates with relevant visuals and subject driven content. This presentation deck has total of fourty eight slides. Get access to the customizable templates. Our designers have created editable templates for your convenience. You can edit the color, text and font size as per your need. You can add or delete the content if required. You are just a click to away to have this ready-made presentation. Click the download button now.

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Content of this Powerpoint Presentation

Workplace stress has become a common thing in today’s competitive and fast-paced work environment. Employee’s well-being and productivity are majorly affected by the workplace. There could be various reasons behind this workplace stress, such as meeting deadlines, hectic schedules, high workloads, and conflicts with team leaders, supervisors, or colleagues. To manage this kind of stress, there are some strategies with the help of which you can achieve your emotional and mental well-being. If this stress is left unexamined, it will undoubtedly lead to anxiety job dissatisfaction, and which will ultimately affect your overall performance in the organization in which you work.

Get ready-to-use PPT slides if you want to present the negative impacts of workplace stress!!!

Employers play a vital role in providing an easygoing and friendly environment. They can organize stress management workshops and access counseling services. SlideTeam has recognized the problem and come up with a solution to maintain a healthy work environment in an organization. Our team has designed customizable PPT slides to help you find out what problems people are having in your organization and the causes, consequences, symptoms, and diseases related to them.

Download our customizable 3-stage training templates for stress management at the workplace!

Template 1: Causes of Workplace Stress and its Consequences

Recognizing the causes of workplace stress is one of the significant things if you want to resolve and implement strategies related to them. This PPT slide will provide you with the opportunity to state eight causes. You can also add the description of these causes, the number of people facing that problem, and the impact of those on the organization. You can add causes like bad relationships, support, conflicts, certainty, changes at work, poor working conditions, and overwork. Grab this template if you want to present the causes and consequences of workplace stress.

Template 2: Four Key Dimensions of Workplace Stress

Demonstrating the key dimensions of workplace stress plays a significant role in defining what kind of stress your employees have. This PPT slide provides you with the opportunity to define stress with the help of a flowchart. You can state hypostress, distress, hyperstress, and eustress. Through innovative icons, you can easily demonstrate workplace stress and understand the kind of stress your employees.

Template 3: Occupational Stress Framework Highlighting Symptoms and Disease

Highlight your work stress sources, individual characteristics, symptoms, and disease with this PPT slide. You can define the employee’s role in the organization, organizational structure and climate, career development, and relationship at work, along with individual characteristics, symptoms, and disease, through this template. Through color-coordinated text, the PPT slide makes the description attractive and captivating. Occupational stress framework highlighting symptoms and disease are mentioned worthy along with workplace stress sources.

Template 4: Consequences from Work-Related Stress

Demonstrate the work-related stress with this PowerPoint slide. Through the help of creative visuals, you can mention the work performance of employees, increased accidents, staff absences, and other problems. This PPT slide helps you to highlight work-related stress and its consequences. As the slide is customizable, you can mention the error rates, poor decision-making skills, increase in staff absence, and increased employee complaints.

Template 5: Consequences from Work-Related Stress

What are the most significant stress sources of an organization, what weekly overtime stats, and what employee’s personal life impacted are the consequences and critical takeaways can be mentioned through this template. Overwork, not enough budget, poor working conditions, work changes, and tight deadlines are some of the most significant stress sources in a workplace. This slide will also provide you with a graph to demonstrate the overtime stats and the impact of stress on employee’s personal life.

Template 6: Importance of Stress Management at Workplace

Workplace stress management is essential for employee retention, organizational solid culture, reduced accidents, and higher productivity. Stress management is essential, and strategies must be implemented. Workplace stress management leads to reduced employees' sick leaves, increased workspace planning and productivity, more focus on work, sticking around where work-life balance is the utmost priority, best decision-making and minimum error rate, and many more.

Template 7: Symptoms-Based Self-Assessment of Stress Levels

Self-assessment tests are essential for recognizing the level of stress one has. There are physical, emotional, and behavioral symptoms, as well as negative thoughts, which can be demonstrated through this particular template. On the basis of the scores of the tests, one can determine the level of stress they have, whether you have no stress, mild stress, moderate stress, or severe stress. 

Template 8: Physical and Emotional Signs to Evaluate Stress Levels

Some physical and emotional signs can evaluate stress levels; this particular slide will help you demonstrate different signs, such as a change in heart rate, emotional signs, digestive problems, and pain or muscle tension. The severity of these signs defines the level of your stress. As the slide is customizable, you can evaluate the stress level accordingly.

Template 9: Promote Supportive Management to Control Occupational Stress

There are various ways to control occupational stress; you can mention problems and solutions in this template. This slide provides you with the opportunity to mention the problems and solutions to relationships, change, culture, job demand, and others. Through innovative and captivating icons, you can quickly identify the problems of work stress and give practical solutions to them.

Template 10: Role of Employers to Reduce Workplace Stress

Employers play a vital role in identifying the problem and implementing strategies to reduce workplace stress. This template will help you address the issues, training programs, and wellness programs. You can describe the various problems causing stress and write the expected outcomes with impressive and creative visuals.

In conclusion, workplace stress management strategies involve practicing mindful techniques, maintaining a healthy lifestyle and seek support from colleague and professionals when needed. You must explore various strategies for identifying and managing workplace stress, both from an employer and employee perspective and these PPT slides will help in doing so.

P.S. Download the infographics for workplace stress reduction!!!

Workplace Stress Management Strategies Powerpoint Presentation Slides with all 53 slides:

Use our Workplace Stress Management Strategies Powerpoint Presentation Slides to effectively help you save your valuable time. They are readymade to fit into any presentation structure.

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16 Effective Stress-Management Activities and Worksheets

The interview is in 10 minutes, yet I want to run away.

Sound familiar?

Fear and anxiety lead to stress responses – cognitive, physical, and behavioral.

Deeply embedded and automatic, they evolved to provide humans with warnings, guiding present and future behavior while attempting to maintain a relatively stable internal state known as homeostasis (Brosschot, Verkuil, & Thayer, 2016; Varvogli & Darviri, 2011).

However innate these responses may be, there are ways to manage the stress you perceive.

This article offers our favorite stress-management activities and worksheets to help you deal with whatever challenge lies in your path.

Before you continue, we thought you might like to download our three Stress & Burnout Prevention Exercises (PDF) for free . These science-based exercises will equip you and those you work with, with tools to manage stress better and find a healthier balance in your life.

This Article Contains:

A note on stress-management approaches, keeping a digital stress diary with quenza, our 3 favorite stress-management worksheets, 3 activities to help manage stress, stress management within therapy sessions.

• Worksheets for Your CBT Sessions

3 Printable Tools for Children

Top 3 exercises for helping students, for group therapy sessions, a take-home message.

Stress, or rather the perception of stressors, can be managed, and there are ways to do so:

• Preparation increases our sense of control and improves confidence.
• Relaxation reduces anxiety and restores focus.
• Maintaining physical health via a healthy lifestyle, balanced diet, and exercise underpins overall mental wellbeing.

Another way to manage stress is to reframe our perception of it.

Rather than see it as unwelcome and to be avoided, pressure can provide an essential opportunity for development and learning. Viewed as an opportunity to thrive, stress can be the motivation to perform at our very best and adopt a growth mindset (Lee, Park, & Hwang, 2016).

In what follows, we will point you toward a range of useful worksheets and tools you can use to help your clients better manage stress. Most are free, but some of these come from our own Positive Psychology Toolkit© , which is a comprehensive subscription-based resource containing more than 400 exercises, activities, interventions, questionnaires, and assessments you can use to support your clients.

If you’re looking for more ways to grow your coaching or therapy practice using engaging, science-backed tools, be sure to check it out.

Despite the dangers of experiencing prolonged stress, many of us are likely to be tuned out to our body’s signals that we are experiencing stress.

Likewise, we may not have stopped to consider the factors in our lives that are most responsible for causing us stress.

To help strengthen your clients’ awareness of the drivers and experience of stress, consider inviting them to complete a one-week stress diary.

The purpose of a stress diary is to help them look for patterns and insights into the most common causes of stress in their life and their reactions to stressful events. From here, you can help your clients find effective ways of dealing with stress in the future.

For a great, easy-to-administer tool, consider taking a look at the Stress Diary tool available via the blended care app Quenza .

The platform features a growing library of pre-programmed psychoeducational activities, within which is the Stress Diary Pathway. This pathway invites clients to reflect on the day’s stressful experiences for eight days and culminates in an in-depth reflection into the patterns of stressors, as well as the client’s reactions to these across the eight days.

Download 3 Free Stress & Burnout Prevention Exercises (PDF)

These detailed, science-based exercises will equip you or your clients with tools to manage stress better and find a healthier balance in their life.

Download 3 Stress & Burnout Prevention Exercises Pack (PDF)

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A 2022 report found that in the UK alone, 17 million working days were lost due to stress, depression, and anxiety.

But help is at hand.

Multiple, evidence-based stress reduction techniques have been shown to lower stress levels, “ resulting in a reduction of disease symptoms, lowering of biological indicators of disease, prevention of disease and improvement of patient’s quality of life ” (Varvogli & Darviri, 2011).

Many of these techniques are described below and will help you to manage stress in your life.

1. Breath Awareness

Breathing exercises can be a powerful way to place your body in a relaxed state. Sitting in a comfortable position and drawing your attention to your breath can release tension and offer a method for ongoing relaxation and a tool to use for times of stress.

Breath Awareness was created to help individuals cultivate a mindful awareness of their breathing and the present moment rather than get caught up in their thoughts.

Once comfortable, clients are asked to release any unnecessary tension and tune in to their breath. They are invited to observe the movements and sensations in their body with each inhale and exhale, without trying to change anything.

The exercise can be useful during moments of distress to unhook someone from their thoughts or as a mindfulness exercise.

Try out the Breath Awareness worksheet and practice it daily.

2. Anchor Breathing

Similar to the last activity, anchor breathing involves inhaling and exhaling consciously while focusing on the physical experience. In this exercise, clients are also instructed to imagine a peaceful scene – being on a boat, feeling calm and safe.

Deep breathing techniques have been shown to lead to decreased oxygen consumption and heightened alertness. EEG recordings have also recorded increases in theta wave amplitude when participants engage in certain deep breathing exercises, which is associated with reduced symptoms of generalized anxiety disorder (Jerath, Edry, Barnes, & Jerath, 2006).

By showing patients how combine mindful breathing with calming, peaceful visualization, Anchor Breathing  provides an effective relaxation technique, reducing residual stress levels and providing support during acute episodes of stress (Varvogli & Darviri, 2011).

3. The Five Senses Worksheet

Mindfulness can be cultivated by paying attention to what we observe and feel while using our different senses one at a time. During mindfulness practice, distractions are observed, and attention is gently returned to the body part receiving focus.

This exercise works in a similar way to the Body Scan exercise, which helps clients cultivate a mindful awareness of different body parts. Evidence from functional magnetic resonance imagining found that body scan meditation heightens brain activity linked to increased awareness of the present moment, focus, and stress reduction (Sevinc et al., 2018).

To read more about the steps involved, you can view or download The Five Senses worksheet .

If you’re looking for more tools, our free Mindfulness Exercises Pack  includes the popular Leaves on a Stream tool and audio meditation, as well as two other mindfulness tools and audio files that you can download for free.

1. Nature effect

The powerful effect of being outdoors has been validated many times and should not be underestimated.

Visitors to a park in Zurich were found to have significantly lower levels of stress, a reduced number of headaches, and a 40% increase in feelings of wellbeing. These positive effects were further elevated in those taking part in sports (Hansmann, Hug, & Seeland, 2007).

While drugs and therapy are often used as treatments for soldiers returning home with post-traumatic stress disorder, the medications and treatment frequently have to be continued for many years without providing a lasting cure. In response, nature-based therapy has begun to receive increased scientific attention.

In a 2016 study, veterans reported that merely being in the garden, often performing mindfulness activities, could improve the symptoms of their post-traumatic stress disorder (Poulsen, Stigsdotter, Djernis, & Sidenius, 2016).

The simple act of getting out into an open space can provide stress relief. We delve deeper into this in our post on Environmental Psychology .

2. Exercise

We are all aware of the physiological rewards of exercise, but the psychological benefits are equally impressive and backed up by research.

A seven-week exercise program was found to improve people’s moods ; reduce perceived stress; and increase optimism, self-belief , resilience, and a growth mindset (Cassidy, 2016).

Exercise regimes need not be extreme to be effective. Even modest levels of physical activity if performed regularly provide ongoing support for mental wellbeing, a growth mindset, and reduced levels of stress.

A great way to inspire you to start exercising may be found in our article on Mindful Running and Exercises .

3. Mindful movement

By replacing or combining some of our everyday car journeys with walking, we can become fully present in our day-to-day lives and improve mental health.

Indeed, a trial in 2017 found that combining walking with relaxation techniques is a great way to reduce levels of stress (Matzer, Nagele, Lerch, Vajda, & Fazekas, 2017).

Mindful walking combines the benefits of exercise, nature, and mindfulness.

Its goal is not to reach a destination, but to build an awareness of the moment, using the feet to anchor in the present. Pleasant and unpleasant bodily sensations such as muscle soreness are merely observed without opinion and let go.

3-Minute stress management: reduce stress with this short activity – Therapy in a Nutshell

Many people seek help when stress makes healthy living difficult. Therapy can help address immediate difficulties and work on the underlying causes (Strauss et al., 2018).

1. Anxiety Record

We often feel more vulnerable when we are asked to share what is making us anxious. The Anxiety Record worksheet helps individuals to understand what is causing their anxiety and learn appropriate coping skills.

Using this worksheet, clients can record their anxieties, triggers, and their effects. Afterward, they are guided through a breathing exercise and asked to revisit their answers to the questions.

A few prompts from this exercise are listed below:

• When do you feel anxious?
• What thoughts are you having before or during feeling anxious?
• Do you think these thoughts are realistic?
• What thoughts could you replace them with?

Click to download the Anxiety Record worksheet and give it a try.

2. Biofeedback training

Biofeedback builds on the concept of homeostasis introduced earlier. Using technology to measure and report brainwaves, skin temperature, breathing, and heart rate, the individual learns how to gain self-control over apparently involuntary bodily functions.

A recent meta-analysis of 24 studies confirmed that biofeedback training led to improvements in coping and offers a promising approach for treating stress and anxiety (Goessl, Curtiss, & Hofmann, 2017).

Individuals can ultimately learn to control their heart rate and blood pressure, reduce levels of stress, and even successfully treat high blood pressure and cardiac disease. Performed with a qualified therapist, these changes ultimately persist beyond the therapy (Varvogli & Darviri, 2011).

Worksheet Suggestions for Your CBT Sessions

Many of us experience spontaneous thoughts as images rather than individual words or an internal conversation (Beck & Beck, 2011).

A child pictures an angry parent, and an employee imagines a demanding boss. They can be powerful, representing moments of fear or anxiety, and can be used in Cognitive-Behavioral Therapy (CBT) sessions.

The following questions can form the basis of a conversation to explore a mental image and the individual’s relationship with it, cognitively restructuring its interpretation.

Imagery can feel as real to the mind as being in the situation, so playing through images in advance can restructure thoughts and emotions and reframe the stress.

2. Daily Exceptions Journal

A journal can be a fruitful way to track life’s ups and downs. Positive CBT encourages monitoring the client’s strengths and the positive outcomes of life rather than focusing on the negatives.

By capturing what went well in a Daily Exceptions Journal, it is possible to identify and record the skills and talents for reuse in other areas of your life.

Subsequently, walking through the journal during therapy reinforces successes, provides praise, and encourages discussion of the problems overcome.

Sensory awareness involves paying attention to a specific sensory aspect of the body. It can be a great way to teach mindfulness to children.

Such activities can also improve focus, increase self-awareness , help regulate emotions , and reduce anxiety.

1. The Raisin Meditation

The following exercise is a fun, palpable way for a child to develop mindfulness as a skill and notice the present.

Work through the Raisin Meditation worksheet following the steps with the child, paying attention to each sense in turn.

Children paying increased attention to their senses can learn to improve their focus and feel calmer.

2. Nature Play

Ongoing research has recognized the importance of playing and spending time outdoors on children’s mental wellbeing (Dankiw, Tsiros, Baldock, & Kumar, 2020).

Practicing underused senses such as sound can heighten a sense of awareness and promote mindfulness. This can be especially true in an unfamiliar environment, including walking through the countryside with family.

The questions can be tailored to the environment. Starting or pausing somewhere relatively quiet may assist the child’s focus more at the start.

Print the Nature Play worksheet here.

3. Anchor Breathing

Anchor breathing can be quickly learned and helps a child to focus their mind on one point.

Such mental training offers a valuable method for gaining perceived self-control and reducing stress.

The Anchor Breathing method also works with hands placed gently on the belly or in front of the nose.

The following three examples, along with the activities described above, can be learned quickly and implemented into a student’s daily routine to help manage both acute and chronic stress.

1. Urge Surfing

Coping with (often self-destructive) urges can be difficult, especially in times of stress. Such behavior can become a crutch, making us feel like we are taking control, when in reality, we are relinquishing it.

The Urge Surfing worksheet is available with a subscription to the Positive Psychology Toolkit© . Backed up by scientific research, mindful self-acceptance can teach individuals to observe their cravings rather than act upon them.

2. Meditation on the Soles of the Feet

Meditation on the Soles of the Feet  provides a safe space to work on managing strong emotions and regulating the urge to be aggressive , often a byproduct of stressful situations (Kruk, Halász, Meelis, & Haller, 2004).

The individual is not asked to stop angry thoughts – anger does serve a useful purpose at times – but rather to bring them under control through a shift of focus.

The client, standing or sitting with their feet on the ground, is asked to cast their mind back to a time that caused them to react very angrily. Then they are told to stick with those angry thoughts, letting them flow without hindrance. After that, they shift their attention to the soles of their feet.

Stretching and moving their toes, they feel the texture of their socks, the surface of the ground, or the insole in their shoes. They maintain focus, breathing naturally until feeling calm and in control.

Learning to manage anger more effectively reduces stress and anxiety, and increases feelings of control.

The full exercise is accessible with a subscription to the Positive Psychology Toolkit© .

3. Mindfulness

Working through the Leaves on a Stream and anchor breathing techniques, which are part of our free Mindfulness Exercises Pack , will help students focus awareness on the present moment and acknowledge and accept their feelings, thoughts, and emotions.

Research has identified the benefits of combining mindfulness and group therapy to help manage stress and increase resilience and positivity (Seyyed Moharrami, Pashib, Tatari, & Mohammadi; Babakhani, 2017).

Here is an example of a group exercise in mindfulness.

Walking Down the Street

The ability to observe, rather than react to, thoughts, emotions, and sensations is central to positive psychology.

The challenge is that the event and our thoughts about it are far from being the same.

The steps involved in the following exercise can be performed individually or in a group exercise, where everyone benefits from hearing one another’s thoughts.

Walking through the scene and discussing it in the group can help to develop positive behavioral change by separating thoughts and feelings from impulses and actions and, importantly, shape feelings while breaking a negative cycle of thinking.

17 Exercises To Reduce Stress & Burnout

Help your clients prevent burnout, handle stressors, and achieve a healthy, sustainable work-life balance with these 17 Stress & Burnout Prevention Exercises [PDF].

Created by Experts. 100% Science-based.

Resources from PositivePsychology.com

Building resilience helps clients bounce back from stressful situations and use coping mechanisms to turn them into opportunities for growth.

The Realizing Resilience Masterclass© provides guidance, along with a set of practical tools, to build a more resilient mindset.

If you’re looking for more science-based ways to help others manage stress without spending hours on research and session prep, this collection contains 17 validated stress management tools for practitioners. Use them to help others identify signs of burnout and create more balance in their lives.

Stress does not have to rule us. Stress should not be allowed to prevent us from doing what we want or need to do.

Instead, stress should be an enabler and drive us forward to build what we want and take on challenges that will allow us to grow.

There should be no excuse to hide from stress or become overwhelmed by it.

By using tools for coping and taking control, we can see stress as something natural that can invigorate and motivate us to overcome both planned and unexpected challenges.

These activities we shared will definitely help you manage stress. However, there are many other stress-management techniques to try out too. Identify those that work for you and implement them into your life. You will reap the benefits, especially before the next job interview or presentation.

Thank you for reading!

We hope you enjoyed reading this article. Don’t forget to download our three Stress & Burnout Prevention Exercises (PDF) for free .

• Arch, J. J., & Mitchell, J. L. (2015). An Acceptance and Commitment Therapy (ACT) group intervention for cancer survivors experiencing anxiety at re-entry. Psycho-Oncology, 25 (5), 610–615.
• Beck, J., & Beck, A. (2011). Cognitive behavior therapy: Basics and beyond. Guilford Press.
• Bergstrom, C. (2018). Ultimate mindfulness activity book: 150 mindfulness activities for kids and teens (and grown-ups too!). Blissful Kids.
• Babakhani, K. (2017). The effectiveness of cognitive-behavioral therapy group on self-efficacy and quality of life of women with breast cancer. Multidisciplinary Cancer Investigation , 1 (1).
• Brosschot, J. F., Verkuil, B., & Thayer, J. F. (2016). The default response to uncertainty and the importance of perceived safety in anxiety and stress: An evolution-theoretical perspective. Journal of Anxiety Disorders, 41 , 22–34.
• Cassidy, T. (2016). Psychological benefits of adhering to a programme of aerobic exercise. Clinical and Experimental Psychology, 2 (2).
• Dankiw, K. A., Tsiros, M. D., Baldock, K. L., & Kumar, S. (2020). The impacts of unstructured nature play on health in early childhood development: A systematic review. PLoS One, 15 (2).
• De Vibe, M., Solhaug, I., Tyssen, R., Friborg, O., Rosenvinge, J. H., Sørlie, T., & Bjørndal, A. (2013). Mindfulness training for stress management: A randomized controlled study of medical and psychology students. BMC Medical Education, 13 (107).
• Goessl, V. C., Curtiss, J. E., & Hofmann, S. G. (2017). The effect of heart rate variability biofeedback training on stress and anxiety: A meta-analysis. Psychological Medicine, 47 (15), 2578–2586.
• Hansmann, R., Hug, S., & Seeland, K. (2007). Restoration and stress relief through physical activities in forests and parks. Urban Forestry & Urban Greening, 6 (4), 213–225.
• Jerath, R., Edry, J. W., Barnes, V. A., & Jerath V. (2006). Physiology of long pranayamic breathing: Neural respiratory elements may provide a mechanism that explains how slow deep breathing shifts the autonomic nervous system. Medical Hypotheses ,  67 (3), 566–571.
• Kruk, M. R., Halász, J., Meelis, W., & Haller, J. (2004). Fast positive feedback between the adrenocortical stress response and a brain mechanism involved in aggressive behavior. Behavioral Neuroscience, 118 (5), 1062–1070.
• Lee, C. S., Park, S. U., & Hwang, Y. K. (2016). The structural relationship between mother’s parenting stress and child’s wellbeing: The mediating effects of mother’s growth mindset and hope. Indian Journal of Science and Technology, 9 (36).
• Matzer, F., Nagele, E., Lerch, N., Vajda, C., & Fazekas, C. (2017). Combining walking and relaxation for stress reduction: A randomized cross-over trial in healthy adults. Stress and Health , 34 (2), 266–27.
• Poulsen, D. V., Stigsdotter, U. K., Djernis, D., & Sidenius, U. (2016). ‘Everything just seems much more right in nature’: How veterans with post-traumatic stress disorder experience nature-based activities in a forest therapy garden. Health Psychology Open, 3 (1).
• Sevinc, G., Hölzel, B. K., Hashmi, J., Greenberg, J., McCallister, A., Treadway, M., … Lazar, S. W. (2018). Common and dissociable neural activity after mindfulness-based stress reduction and relaxation response programs. Psychosomatic Medicine , 80 (5), 439–451.
• Seyyed Moharrami, I., Pashib, M., Tatari, M., & Mohammadi, S. (2017). The efficiency of stress management group therapy in job‌ stress and self-efficacy of nurses. Journal of Torbat Heydariyeh University of Medical Sciences, 5 (1), 42–49
• Strauss, C., Gu, J., Pitman, N., Chapman, C., Kuyken, W., & Whittington, A. (2018). Evaluation of mindfulness-based cognitive therapy for life and a cognitive behavioral therapy stress-management workshop to improve healthcare staff stress: Study protocol for two randomized controlled trials. Trials , 19 (209).
• Varvogli, L. & Darviri, C. (2011). Stress management techniques: Evidence-based procedures that reduce stress and promote health. Health Science Journal , 5 , 74–89.

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The resources was very helpful. thanks.

Interesting article although I wasn‘t able to open the links as it sent me to a site saying I had to purchase a toolkit in order to access them! I don‘t know why I get sent emails with resources that I‘m unable to access. Shame!

Glad you found the article interesting, and I’m sorry our distinction between the free and paid resources here is not as clear as it could be — I’ll flag this with our editor. Yes, some of the resources listed are freely available while others are available to subscribers of the Positive Psychology Toolkit . However, the three resilience exercises mentioned at the beginning are free and should instantly arrive in your inbox and be available to use.

– Nicole | Community Manager

These will be most helpful with the Native American population I serve

Very practical exercises of relaxation. True we have to rule ourselves not left to unnecessary stress which consequently results in low well being and reduce quality of life. Thank you Jeremy

Very helpful and easy to understand and practice documents. Grateful.

The article was more helpful and am looking forward to read more of this kind.

Hi Moses, So glad you found the resources helpful. Another great tool for dealing with stress is journaling, which you can read up about in our dedicated article here. – Nicole | Community Manager

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What is stress management?

• Identify the causes
• Replace unhealthy coping strategies
• Practice the 4 As

Avoid unnecessary stress

Alter the situation, adapt to the stressor.

• Accept the things you can't change

Move more during your day

• Time management
• Reach out and connect

Make time for fun and relaxation

Maintain balance with a healthy lifestyle.

• Reducing stress in the moment

Stress Management Techniques & Strategies to Deal with Stress

While it may seem like there’s nothing you can do about stress in your life, there are healthy steps you can take to destress and regain control.

It may seem like there’s nothing you can do about stress—no way to avoid it and no way to de-stress completely when it hits. The bills won’t stop coming, there will never be more hours in the day, and your work and family responsibilities will always be demanding. But the truth is, you have a lot more control over stress than you may think. In fact, the simple realization that you’re in control of your life is the foundation of stress management.

Managing stress is all about taking charge: of your thoughts, emotions, schedule, environment, and the way you deal with problems. The ultimate goal is a balanced life, with time for work, relationships, relaxation, and fun—plus the ability to hold up under pressure and meet challenges head on.

Stress management involves using various techniques and coping strategies to improve the way you react to stressful things in your life and build resilience . But it’s not one-size-fits-all. That’s why it’s important to experiment and find out what works best for you. Whether you’re looking to reduce your overall stress levels, avoid unnecessary stressors in your life, or deal with stress in the moment, the following stress management techniques and strategies can help.

Why does stress management matter?

If you’re living with high levels of stress, you’re putting your entire well-being at risk. Stress wreaks havoc on your emotional equilibrium, as well as your overall physical and mental health. It narrows your ability to think clearly, function effectively, and enjoy life.

Identify the causes of stress in your life

Stress management starts with identifying the sources of stress in your life. This isn’t as straightforward as it sounds. While it’s easy to identify major stressors such as changing jobs, moving, or going through a divorce, pinpointing the sources of chronic stress can be more complicated.

It’s all too easy to overlook how your own thoughts, feelings, and behaviors contribute to your everyday stress levels. Sure, you may know that you’re constantly worried about work deadlines, but maybe it’s your procrastination, rather than the actual job demands, that is causing the stress.

To identify what’s really stressing you out, look closely at your habits, attitude, and excuses:

• Do you explain away stress as temporary (“I just have a million things going on right now”) even though you can’t remember the last time you took a breather?
• Do you define stress as an integral part of your work or home life (“Things are always crazy around here”) or as a part of your personality (“I have a lot of nervous energy, that’s all”)?
• Do you blame your stress on other people or outside events, or view it as entirely normal and unexceptional?

Until you accept responsibility for the role you play in creating or maintaining it, your stress level will remain outside your control.

Keep a stress journal

A stress journal can help you identify the regular stressors in your life and the way you deal with them. Each time you feel stressed, make a note of it in your journal or use a stress tracker on your phone. As you keep a daily log, you will begin to see patterns and common themes. Write down:

• What caused your stress (make a guess if you’re unsure).
• How you felt, both physically and emotionally.
• How you acted in response.
• What you did to make yourself feel better.

Replace unhealthy coping strategies with healthy ones

Think about the ways you currently manage and cope with stress in your life. Your stress journal can help you identify them. Are your coping strategies healthy or unhealthy? Many of us cope with stress in ways that make us feel better temporarily—but compound the problem in the long run.

Unhealthy ways of dealing with stress

• Using alcohol or drugs to relax .
• Bingeing on junk or comfort food.
• Zoning out for hours on your phone or TV.
• Withdrawing from friends, family, and social activities.
• Sleeping too much.
• Filling up every minute of the day to avoid facing problems.
• Taking out your stress on others
• Procrastinating.

If your methods of coping with stress aren’t contributing to your greater emotional and physical health, it’s time to find healthier ones. No single method works for everyone or in every situation, so experiment with different stress management techniques and strategies. Focus on what makes you feel calm and in control.

Practice the 4 As of stress management

There are many healthy ways to reduce stress or cope with its effects, but they all require change. You can either change the situation or change your reaction. When deciding which option to choose, it’s helpful to think of the four As: avoid , alter , accept , or adapt .

Not all stress can be avoided, and it’s not healthy to avoid a situation that needs to be addressed. But you may be surprised by the number of stressors in your life that you can eliminate.

Learn how to say “no.” Know your limits and stick to them. Whether in your personal or professional life, taking on more than you can handle is a surefire recipe for stress.

Avoid people who stress you out. If someone consistently causes stress in your life, limit the amount of time you spend with that person, or end the relationship.

Take control of your environment. If the evening news makes you anxious, turn off the TV. If traffic makes you tense, take a longer but less-traveled route. If going to the market is an unpleasant chore, do your grocery shopping online.

Avoid hot-button topics . If you get upset over religion or politics, cross them off your conversation list. If you repeatedly argue about the same subject with the same people, stop bringing it up or excuse yourself when it’s the topic of discussion.

Pare down your to-do list. Analyze your schedule, responsibilities, and daily tasks. If you’ve got too much on your plate, distinguish between the “shoulds” and the “musts.” Drop tasks that aren’t truly necessary to the bottom of the list or eliminate them entirely.

If you can’t avoid a stressful situation, try to alter it. Often, this involves changing the way you communicate and operate in your daily life.

Express your feelings instead of bottling them up. If something or someone is bothering you, communicate your concerns in an open and respectful way. If you don’t voice your feelings, resentment will build and the stress will increase.

Be willing to compromise. When you ask someone to change their behavior, be willing to do the same. If you both are willing to bend at least a little, you’ll have a good chance of finding a happy middle ground.

Be more assertive.  Don’t take a backseat in your own life. Deal with problems head on, doing your best to anticipate and prevent them. If you’ve got an exam to study for and your chatty roommate just got home, say up front that you only have five minutes to talk.

Find balance. All work and no play is a recipe for burnout. Try to find a balance between work and family life, social activities and solitary pursuits, daily responsibilities and downtime.

If you can’t change the stressor, change yourself. You can adapt to stressful situations and regain your sense of control by changing your expectations and attitude.

Reframe problems. Try to view stressful situations from a more positive perspective. Rather than fuming about a traffic jam, look at it as an opportunity to pause and regroup, listen to your favorite radio station, or enjoy some alone time.

Look at the big picture. Take perspective of the stressful situation. Ask yourself how important it will be in the long run. Will it matter in a month? A year? Is it really worth getting upset over? If the answer is no, focus your time and energy elsewhere.

Adjust your standards. Perfectionism is a major source of avoidable stress. Stop setting yourself up for failure by demanding perfection. Set reasonable standards for yourself and others, and learn to be okay with “good enough.”

Practice gratitude. When stress is getting you down, take a moment to reflect on all the things you appreciate in your life , including your own positive qualities and gifts. This simple strategy can help you keep things in perspective.

Accept the things you can’t change

Some sources of stress are unavoidable. You can’t prevent or change stressors such as the death of a loved one, a serious illness, or a national recession. In such cases, the best way to cope with stress is to accept things as they are. Acceptance may be difficult, but in the long run, it’s easier than railing against a situation you can’t change.

Don’t try to control the uncontrollable. Many things in life are beyond our control, particularly the behavior of other people. Rather than stressing out over them, focus on the things you can control such as the way you choose to react to problems.

Look for the upside. When facing major challenges, try to look at them as opportunities for personal growth. If your own poor choices contributed to a stressful situation, reflect on them and learn from your mistakes.

Learn to forgive. Accept the fact that we live in an imperfect world and that people make mistakes. Let go of anger and resentments. Free yourself from negative energy by forgiving and moving on.

Share your feelings. Expressing what you’re going through can be very cathartic, even if there’s nothing you can do to alter the stressful situation. Talk to a trusted friend or make an appointment with a therapist.

Speak to a Licensed Therapist

BetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more. Take the assessment and get matched with a therapist in as little as 48 hours.

When you’re stressed, the last thing you probably feel like doing is getting up and exercising. But physical activity is a huge stress reliever—and you don’t have to be an athlete or spend hours in a gym to experience the benefits. Exercise releases endorphins that make you feel good, and it can also serve as a valuable distraction from your daily worries.

While you’ll get the most benefit from regularly exercising for 30 minutes or more, it’s okay to build up your fitness level gradually. Even very small activities can add up over the course of a day. The first step is to get yourself up and moving. Here are some easy ways to incorporate exercise into your daily schedule:

• Put on some music and dance around.
• Take your dog for a walk .
• Walk or cycle to the grocery store.
• Use the stairs at home or work rather than an elevator.
• Park your car in the farthest spot in the lot and walk the rest of the way.
• Pair up with an exercise partner and encourage each other as you work out.
• Play ping-pong or an activity-based video game with your kids.

Using mindful rhythmic exercise to manage stress

While just about any form of physical activity can help burn away tension and stress, rhythmic activities are especially effective. Good choices include walking, running, swimming, dancing, cycling, tai chi, and aerobics. But whatever you choose, make sure it’s something you enjoy so you’re more likely to stick with it.

While you’re exercising, make a conscious effort to pay attention to your body and the physical (and sometimes emotional) sensations you experience as you’re moving. Focus on coordinating your breathing with your movements, for example, or notice how the air or sunlight feels on your skin. Adding this mindfulness element will help you break out of the cycle of negative thoughts that often accompanies overwhelming stress.

Learn to manage your time better

Poor time management can cause a lot of stress. When you’re stretched too thin and running behind, it’s hard to stay calm and focused. Plus, you’ll be tempted to avoid or cut back on all the healthy things you should be doing to keep stress in check, like socializing and getting enough sleep. The good news: there are things you can do to achieve a healthier work-life balance.

Don’t over-commit yourself. Avoid scheduling things back-to-back or trying to fit too much into one day. All too often, we underestimate how long things will take.

Prioritize tasks. Make a list of tasks you have to do, and tackle them in order of importance. Do the high-priority items first. If you have something particularly unpleasant or stressful to do, get it over with early. The rest of your day will be more pleasant as a result.

Break projects into small steps. If a large project seems overwhelming, make a step-by-step plan. Focus on one manageable step at a time, rather than taking on everything at once.

Delegate responsibility. You don’t have to do it all yourself, whether at home, school, or on the job. If other people can take care of the task, why not let them? Let go of the desire to control or oversee every little step. You’ll be letting go of unnecessary stress in the process.

Reach out and connect to people who make you feel good

There is nothing more calming than spending quality time with another human being who makes you feel safe and understood. In fact, face-to-face interaction triggers a cascade of hormones that counteracts the body’s defensive “fight-or-flight” response. It’s nature’s natural stress reliever (as an added bonus, it also helps stave off depression and anxiety). So make it a point to connect regularly—and in person—with family and friends.

[Read: Social Support for Stress Relief]

Keep in mind that the people you talk to don’t have to be able to fix your stress. They simply need to be good listeners. And try not to let worries about looking weak or being a burden keep you from opening up. The people who care about you will be flattered by your trust. It will only strengthen your bond.

Of course, you may not always have someone close by to lean on when you feel overwhelmed by stress, but by building and maintaining a network of close friends you can improve your resiliency to life’s stressors.

Tips for building relationships

• Reach out to a colleague at work.
• Help someone else by volunteering .
• Have lunch or coffee with a friend.
• Ask a loved one to check in with you regularly.
• Call or email an old friend.
• Go for a walk with a workout buddy.
• Schedule a weekly dinner date.
• Meet new people by taking a class or joining a club.
• Confide in a clergy member, teacher, or sports coach.
• Join a support group—either in-person or via on online therapy platform .

Beyond a take-charge approach and a positive attitude, you can reduce stress in your life by carving out “me” time. Don’t get so caught up in the hustle and bustle of life that you forget to take care of your own needs. Nurturing yourself is a necessity, not a luxury. If you regularly make time for fun and relaxation, you’ll be in a better place to handle life’s stressors.

Set aside leisure time. Include rest and relaxation in your daily schedule. Don’t allow other obligations to encroach. This is your time to take a break from all responsibilities and recharge your batteries.

Do something you enjoy every day. Make time for leisure activities that bring you joy, whether it be stargazing, playing the piano, or working on your bike.

Keep your sense of humor. This includes the ability to laugh at yourself. The act of laughing helps your body fight stress in a number of ways.

Take up a relaxation practice. Relaxation techniques such as yoga, meditation, and deep breathing activate the body’s relaxation response , a state of restfulness that is the opposite of the fight or flight or mobilization stress response. As you learn and practice these techniques, your stress levels will decrease and your mind and body will become calm and centered.

In addition to regular exercise, there are other healthy lifestyle choices that can increase your resistance to stress.

Eat a healthy diet . Well-nourished bodies are better prepared to cope with stress, so be mindful of what you eat. Start your day right with breakfast, and keep your energy up and your mind clear with balanced, nutritious meals throughout the day.

Reduce caffeine and sugar. The temporary “highs” caffeine and sugar provide often end with a crash in mood and energy. By reducing the amount of coffee, soft drinks, chocolate, and sugar snacks in your diet , you’ll feel more relaxed and you’ll sleep better.

Avoid alcohol, cigarettes, and drugs. Self-medicating with alcohol or drugs may provide an easy escape from stress, but the relief is only temporary. Don’t avoid or mask the issue at hand; deal with problems head on and with a clear mind.

Get enough sleep. Adequate sleep fuels your mind, as well as your body. Feeling tired will increase your stress because it may cause you to think irrationally.

Tips for reducing stress in the moment

When you’re frazzled by your morning commute, stuck in a stressful meeting at work, or fried from another argument with your spouse, you need a way to manage your stress levels right now . That’s where quick stress relief comes in.

The fastest way to reduce stress is by taking a deep breath and using your senses—what you see, hear, taste, and touch—or through a soothing movement. By viewing a favorite photo, smelling a specific scent, listening to a favorite piece of music, tasting a piece of gum, or hugging a pet, for example, you can quickly relax and focus yourself.

[Read: Quick Stress Relief]

Of course, not everyone responds to each sensory experience in the same way. The key to quick stress relief is to experiment and discover the unique sensory experiences that work best for you.

More Information

• Special Health Report - Special Health Report from Harvard Medical School on Stress. (Harvard Health)
• Tolerating Distress - Workbook and information sheets to help you manage feelings of distress. (Centre for Clinical Interventions)
• How To Relax (Video) - Video to help you ease stress. (Mind)
• Trauma- and Stressor-Related Disorders. (2013). In Diagnostic and Statistical Manual of Mental Disorders . American Psychiatric Association. Link
• Can, Yekta Said, Heather Iles-Smith, Niaz Chalabianloo, Deniz Ekiz, Javier Fernández-Álvarez, Claudia Repetto, Giuseppe Riva, and Cem Ersoy. “How to Relax in Stressful Situations: A Smart Stress Reduction System.” Healthcare 8, no. 2 (April 16, 2020): 100. Link
• Norelli, Samantha K., Ashley Long, and Jeffrey M. Krepps. “Relaxation Techniques.” In StatPearls . Treasure Island (FL): StatPearls Publishing, 2021. Link
• Toussaint, Loren, Quang Anh Nguyen, Claire Roettger, Kiara Dixon, Martin Offenbächer, Niko Kohls, Jameson Hirsch, and Fuschia Sirois. “Effectiveness of Progressive Muscle Relaxation, Deep Breathing, and Guided Imagery in Promoting Psychological and Physiological States of Relaxation.” Evidence-Based Complementary and Alternative Medicine 2021 (July 3, 2021): e5924040. Link
• Unger, Cynthia A, David Busse, and Ilona S Yim. “The Effect of Guided Relaxation on Cortisol and Affect: Stress Reactivity as a Moderator.” Journal of Health Psychology 22, no. 1 (January 1, 2017): 29–38. Link
• Singh, Karuna. “Nutrient and Stress Management.” Journal of Nutrition & Food Sciences 6, no. 4 (2016). Link
• Katsarou, Alexia L., Marios M. Vryonis, Athanassios D. Protogerou, Evangelos C. Alexopoulos, Apostolos Achimastos, Dimitrios Papadogiannis, George P. Chrousos, and Christina Darviri. “Stress Management and Dietary Counseling in Hypertensive Patients: A Pilot Study of Additional Effect.” Primary Health Care Research & Development 15, no. 1 (January 2014): 38–45. Link
• Errisuriz, Vanessa L., Keryn E. Pasch, and Cheryl L. Perry. “Perceived Stress and Dietary Choices: The Moderating Role of Stress Management.” Eating Behaviors 22 (August 1, 2016): 211–16. Link
• Choi, Dong-Woo, Sung-Youn Chun, Sang Ah Lee, Kyu-Tae Han, and Eun-Cheol Park. “Association between Sleep Duration and Perceived Stress: Salaried Worker in Circumstances of High Workload.” International Journal of Environmental Research and Public Health 15, no. 4 (April 2018): 796. Link
• Blaxton, Jessica M., Cindy S. Bergeman, Brenda R. Whitehead, Marcia E. Braun, and Jessic D. Payne. “Relationships Among Nightly Sleep Quality, Daily Stress, and Daily Affect.” The Journals of Gerontology: Series B 72, no. 3 (May 1, 2017): 363–72. Link
• Saleh, Dalia, Nathalie Camart, Fouad Sbeira, and Lucia Romo. “Can We Learn to Manage Stress? A Randomized Controlled Trial Carried out on University Students.” PLOS ONE 13, no. 9 (September 5, 2018): e0200997. Link
• Loprinzi, Paul D., and Emily Frith. “Protective and Therapeutic Effects of Exercise on Stress-Induced Memory Impairment.” The Journal of Physiological Sciences: JPS 69, no. 1 (January 2019): 1–12. Link
• Salmon, P. “Effects of Physical Exercise on Anxiety, Depression, and Sensitivity to Stress: A Unifying Theory.” Clinical Psychology Review 21, no. 1 (February 2001): 33–61. Link

More in Stress

The power of the relaxation response to reduce stress and boost mood

Using your senses to relieve stress on the spot

How to Stop Worrying

Self-help strategies for anxiety relief

Quick tips for when you’re short on time

Using close relationships to manage stress and improve well-being

Fill your life with music that reduces daily stress

Tips for overcoming adversity

Tips on dealing with money worries

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Stress is a normal psychological and physical reaction to the demands of life. A small amount of stress can be good, motivating you to perform well. But many challenges daily, such as sitting in traffic, meeting deadlines and paying bills, can push you beyond your ability to cope.

Your brain comes hard-wired with an alarm system for your protection. When your brain perceives a threat, it signals your body to release a burst of hormones that increase your heart rate and raise your blood pressure. This "fight-or-flight" response fuels you to deal with the threat.

Once the threat is gone, your body is meant to return to a normal, relaxed state. Unfortunately, the nonstop complications of modern life and its demands and expectations mean that some people's alarm systems rarely shut off.

Stress management gives you a range of tools to reset and to recalibrate your alarm system. It can help your mind and body adapt (resilience). Without it, your body might always be on high alert. Over time, chronic stress can lead to serious health problems.

Don't wait until stress damages your health, relationships or quality of life. Start practicing stress management techniques today.

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• How stress affects your health. American Psychological Association. https://www.apa.org/topics/stress/health. Accessed Dec. 8, 2021.
• Manage stress. MyHealthfinder. https://health.gov/myhealthfinder/topics/health-conditions/heart-health/manage-stress. Accessed Dec. 6, 2021.
• What is stress management? American Heart Association. https://www.heart.org/en/healthy-living/healthy-lifestyle/stress-management/what-is-stress-management. Accessed Dec. 7, 2021.
• Managing stress. National Alliance on Mental Illness. https://www.nami.org/Your-Journey/Individuals-with-Mental-Illness/Taking-Care-of-Your-Body/Managing-Stress. Accessed Dec. 8, 2021.
• Stress. National Center for Complementary and Integrative Health. https://www.nccih.nih.gov/health/stress. Accessed Dec. 6, 2021.
• AskMayoExpert. Stress management and resiliency (adult). Mayo Clinic; 2021.
• Stress and your health. U.S. Department of Health & Human Services. https://www.womenshealth.gov/mental-health/good-mental-health/stress-and-your-health. Accessed Dec. 9, 2021.
• Seaward BL. Essentials of Managing Stress. 5th ed. Jones & Bartlett Learning; 2021.

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Talks to help you manage stress

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Stress Management and Resiliency

Jul 13, 2014

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Stress Management and Resiliency. Overview. Definition/Effects of Stress Elements of Stress Reactions to Stress Defense Mechanisms Coping Strategies Time Management Elements of Resiliency Exercise. Defining Stress. Mental, emotional, or physical tension, strain, or distress.

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Presentation Transcript

Overview • Definition/Effects of Stress • Elements of Stress • Reactions to Stress • Defense Mechanisms • Coping Strategies • Time Management • Elements of Resiliency • Exercise

Defining Stress Mental, emotional, or physical tension, strain, or distress. An environment filled with reinforcing or opposing forces that either stimulate or inhibit performance.

Effects • Takes $500 billion from economy yearly • Adversely affects health of half the adult population • Costs $550 million in workdays lost each year • Leads to 40% of U.S. worker turnover • Is a factor in 60-80% job accidents

Elements of Stress • A balance or imbalance of: • Driving Forces (stressors) • Restraining Forces (resiliency)

Elements of Stress Current Level of Functioning Restraining Force A Driving Force A Driving Force B Restraining Force B Restraining Force C Driving Force C Driving Force D Restraining Force D Modified from Lewin’s Force Field

Elements of Stress • Driving Forces (Stressors) • Time: too much in too little time • Encounters: interpersonal issues • Situation: long hours/changes • Anticipatory: expected tense climate

Elements of Stress • Restraining Forces (Resiliency) • Physiological: cardiovascular conditioning & dietary control • Psychological: control, commitment, challenge develops “hardiness” • Social: friendships, mentor relationships, task teams

Reactions to Stress • General Reactions • Alarm • Resistance • Exhaustion

Reactions to Stress • Managerial Reactions • Narrow View (tunnel vision) • Intolerant & Demanding • Fixate on Single Approach • Adopt a Crisis Mentality • Oversimplify Issues • Consult Others Less Often • Rely on Old Habits • Less Creative Problem Solving

Defense Mechanisms • Aggression - attack the stressor • Regression - childish • Repression - denial • Withdrawal - attention gap/escape • Fixation - pointless persistence

Coping Strategies • Enactive – creating non-stress environment • Proactive – increasing resiliency • Reactive – short-term Managing Stress Enactive Strategies Proactive Strategies Reactive Strategies Purpose Eliminate stressors Develop resiliency strategies Learn temporary coping mechanisms Effects Approach Permanent Long Term Short Term Time Required Enactive Proactive Reactive Long Time Moderate Time Immediate

Time Management • Long-term – Effective • Short-term – Efficient • Focus on effectiveness before efficiency

Time Management 3 1 High Importance 2 4 Low High Low Urgency

Time Management • Efficient Techniques • Hold routine day-end meetings • Hold short stand-up meetings • Set meeting time deadlines • Cancel light-agenda meetings • Set agenda • Stick to it • Keep track of time • Start meetings on time

Time Management • Efficient Techniques • Prepare minutes, follow up on decisions • Insist followers suggest solutions • Meet visitors in office doorway • Visit subordinates’ office for brief meetings • Don’t over-schedule your day • Have someone else take calls, scan email • Have place to work uninterrupted • Do something definitive w/every piece of paper

Time Management • Efficient Techniques • Keep work area clean • Delegate work • Identify amount of effort • Give others credit for success

Elements of Resiliency The ability to withstand, recover and/or grow in the face of stressors and changing demands. Defense Centers of Excellence for Psychological Health

Elements of Resiliency Total Human Wellness • Physical Fitness • Mental Fitness • Social Fitness • Spiritual Fitness

Elements of Resiliency Physical Fitness • Managing your levels of stress • Good nutrition/Eating well • Getting enough rest • Regular Exercise

Elements of Resiliency Mental Fitness • Take breaks and relax muscles • Maintain positive self-esteem

Elements of Resiliency Social Fitness • Talk to family, friends, physician, chaplain • Build and maintain social support • Get involved in community and group activities • Be a Wingman! • Maintain positive self-esteem

Elements of Resiliency Spiritual Fitness • Maintain a sense of purpose • Strengthen faith

Elements of Resiliency Effective Problem Solving • Accurately assess situations • Generate a list of viable options • Use this information to determine a best course of action

Elements of Resiliency Reenergizing • Regulate nutritional balance • Take part in periodic recreation • Enjoy downtime • Get adequate rest

Elements of Resiliency Positive Orientation Why might a positive orientation (outlook) be difficult for some?

Elements of Resiliency Positive Orientation What type things can you do to maintain a positive outlook on life?

Elements of Resiliency Positive Orientation Consider these actions: • Focus upon positives such as gratitude, blessings, delights, interest, and love • Cope with hard times through laughter, humor, and fun • Make time to play and have fun • Increase contacts and support from others • Practice letting go and coping with surprises

Exercise • Step 1: Keep one-week time log • Step 2: Record required vs. discretionary time • Step 3: Rate activity productivity • Step 4: Create plan for discretionary time • Step 5: ID more productive use of discretionary time

Summary • Definition/Effects of Stress • Elements of Stress • Reactions to Stress • Defense Mechanisms • Coping Strategies • Time Management • Developing Resiliency • Exercise

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How to Be Less Stressed

Sanjana is a health writer and editor. Her work spans various health-related topics, including mental health, fitness, nutrition, and wellness.

Dr. Sabrina Romanoff, PsyD, is a licensed clinical psychologist and a professor at Yeshiva University’s clinical psychology doctoral program.

Verywell Mind / Getty Images

Characteristics of Stressed People

• Ways to Be Less Stressed

Stress is the body’s response to physical, emotional, or mental pressure. When you’re stressed, your body goes into fight-or-flight mode and releases hormones that give you energy and make you more alert by raising your heart rate, blood pressure, and blood sugar levels.

A short burst of stress can be beneficial because it can help you avoid an accidental collision or power through work to meet an important deadline.

While it’s normal to feel stressed from time to time, being chronically stressed can affect your mental and physical health.

If you’re frequently stressed out, you may find that you’re constantly nervous, uneasy, worried, and unable to sleep. These feelings can be overwhelming and difficult to live with. Fortunately, there are steps you can take to be less stressed.

This article discusses the characteristics, effects, and potential causes of stress and suggests some strategies that can help you better manage your stress levels .

Press Play for Advice On How to Make Your Life Easier

Hosted by therapist Amy Morin, LCSW, this episode of The Verywell Mind Podcast , featuring author and life coach Susie Moore, shares tips for ditching the stress and overwhelm, becoming more confident, and bringing more ease into your life. Click below to listen now.

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These are some of the emotional characteristics of stressed people as compared to people who are more relaxed.

Feeling nervous or anxious

Getting angry or frustrated

Getting upset or crying easily

Constantly worrying about something

Frequently feeling overwhelmed

Often feeling unable to cope

Feeling like you’re losing control

Feeling calm and collected

Being patient and tolerant

Being able to regulate emotions

Not sweating the small stuff

Generally feeling confident

Having faith in your ability to cope

Feeling like you have everything under control

Potential Causes of Stress

These are some of the potential causes of stress :

• Daily pressures , such as the needs of your family, the stress of parenting, the demands of work or school, the traffic on your commute, and other everyday responsibilities and hassles
• Life events , such as a divorce, major break-up, loss of a loved one, serious illness, loss of a job, or other challenging circumstances
• Traumatic events , such as a hurricane, flood, earthquake, car accident, rape, war, or any other event that puts you at risk of death or serious harm
• Financial worries due to debt, loss of income, lower economic status, or limited access to opportunities and resources
• Discrimination based on factors such as gender, sexual orientation, appearance, race, ethnicity, nationality, languages spoken, or immigration status
• Social and environmental issues , such as social injustice, pollution, climate change , and other concerns

Effects of Stress

When you’re extremely stressed out, you may experience symptoms such as:

• Lack of energy
• Forgetfulness 
• Difficulty concentrating
• Headaches  
• Stomach upset
• Constipation or diarrhea
• Aches and pains 
• Frequent illnesses
• Stiffness in the neck or jaw
• Unplanned changes in weight
• Difficulty sleeping or oversleeping
• Use of substances such as alcohol or drugs to relax

Over time, chronic stress can cause your hormonal and neuronal systems to continue functioning in overdrive even though you’re not in danger. This can cause or exacerbate several health conditions, such as:

• High blood pressure
• Heart disease
• Menstrual issues
• Post-traumatic stress disorder

Furthermore, a 2017 study notes that chronic stress can cause the brain to atrophy and decrease in size, which can affect memory and cognitive abilities.

Benefits of Being Less Stressed

These are some of the benefits of being less stressed:

• Not feeling tense and anxious all the time
• Being in a better mood
• Getting better sleep
• Having more control over your weight
• Getting along better with family members, friends, and colleagues
• Feeling more calm, collected, confident, and capable
• Feeling more in control of your life
• Feeling happier and more satisfied with your life

9 Ways to Be Less Stressed

These are some strategies that can help you reduce your stress levels, according to Allison Gaffey , PhD, a clinical psychologist at Yale Medicine’s Department of Internal Medicine, who specializes in treating the effects of stress:

• Identify your stressors: Knowing what factors, situations, and people affect you negatively is critical for changing those dynamics, if possible, and for better managing your stress levels. It may be helpful to keep a journal where you note down your stress triggers and your reactions.
• Improve your time management skills: Improving your time management skills can help you manage your responsibilities better. Try to plan ahead, prioritize your tasks based on importance, budget time realistically, eliminate distractions, and avoid procrastinating .
• Get some physical activity: Pick activities you like and try to get between 150 and 300 minutes of exercise every week. Exercising regularly can reduce stress and improve your ability to cope with stressful situations. Physical activity can also boost your mood and help protect against the harmful effects of stress, leading to better overall health outcomes.
• Spend time with loved ones: Spend time with loved ones and talk to them about the things that are stressing you out. Social connection and interaction can reduce stress, help you feel more connected, improve your mental and physical health, and boost your well-being.
• Practice relaxation exercises: Relaxation exercises such as meditation can end your anxious spiral of thoughts and help you be more present in the moment.
• Limit your use of technology: While staying informed can be helpful, constant exposure to negative or stressful news via social media or the television can be upsetting and add to the stress. It may be helpful to limit your television time to 10 minutes per day and only log into your social media accounts periodically.
• Maintain a healthy routine: Eat a balanced diet and get plenty of sleep. A healthy routine can help reduce stress, whereas factors like an erratic schedule, lack of sleep, and an unhealthy diet can worsen it.
• Avoid using substances to feel better: Avoid drinking, smoking, vaping, or using illegal drugs to combat stress and feel better. Instead, find hobbies and activities you enjoy doing to help you relax.
• Seek professional help: If you often feel overwhelmed and have trouble coping, seeing a mental healthcare provider may be helpful. They can help you identify factors that trigger your stress and teach you coping skills to deal with stressors.

Frequently Asked Questions

These are some ways to be less stressed at school/work:

• Break complex tasks into smaller, more manageable parts . Plan out your workflow and set deadlines for each task.
• Avoid procrastinating and leaving your work for the last minute.
• Talk to your teacher/supervisor if you're constantly feeling overwhelmed and unable to cope. They may be able to help reduce your workload or offer support.

These are some ways to be less stressed about money:

• Take stock of your finances , so you know how much monthly income you have and what your expenses are.
• Create a budget for yourself, prioritizing your necessary expenditures.
• Track your expenditures so you know how much you've spent and how much leeway you have.
• Try to invest money every month to earn returns and build your savings.
• Create a second income stream, if possible.

National Institutes of Health. Stress .

National Library of Medicine. Stress and your health .

National Center for Complementary and Integrative Health. Stress .

National Institute of Mental Health. Stress fact sheet .

National Library of Medicine. Stress .

U.S. Department of Health and Human Services. Stress and your health .

Elliott LD, Wilson OWA, Holland KE, Bopp M. Using exercise as a stress management technique during the COVID-19 pandemic: the differences between men and women in college . Int J Exerc Sci . 2021;14(5):1234-1246.

Kumar A, Rinwa P, Kaur G, Machawal L. Stress: Neurobiology, consequences and management . J Pharm Bioallied Sci . 2013;5(2):91-97. doi:10.4103/0975-7406.111818

Yaribeygi H, Panahi Y, Sahraei H, Johnston TP, Sahebkar A. The impact of stress on body function: a review . EXCLI J . 2017;16:1057-1072. doi:10.17179/excli2017-480

U.S. Department of Health and Human Services. Manage stress .

American Heart Association. American Heart Association recommendations for physical activity in adults and kids .

Childs E, de Wit H. Regular exercise is associated with emotional resilience to acute stress in healthy adults . Front Physiol . 2014;5:161. doi:10.3389/fphys.2014.00161

Hamer M, Endrighi R, Poole L. Physical activity, stress reduction, and mood: insight into immunological mechanisms . Methods Mol Biol . 2012;934:89-102. doi:10.1007/978-1-62703-071-7_5

Martino J, Pegg J, Frates EP. The connection prescription: using the power of social interactions and the deep desire for connectedness to empower health and wellness . Am J Lifestyle Med . 2015;11(6):466-475. doi:10.1177/1559827615608788

Centers for Disease Control and Prevention. Coping with stress .

Hou WK, Lai FT, Ben-Ezra M, Goodwin R. Regularizing daily routines for mental health during and after the COVID-19 pandemic . J Glob Health . 2020;10(2):020315. doi:10.7189/jogh.10.020315

By Sanjana Gupta Sanjana is a health writer and editor. Her work spans various health-related topics, including mental health, fitness, nutrition, and wellness.

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