Stress Busters: 8 Tried-and-True Ways to Manage Stress
Stress is a natural response to the demands and pressures we face daily. While some stress can motivate us to act, chronic stress can harm our mental and physical health. Often, when we’re overwhelmed, the very habits that help us cope, such as eating well, exercising, or connecting with others, fall by the wayside. Instead, we might overeat, overthink, or avoid others, making things feel even more unmanageable.
The good news? Small changes can make a big difference. Here are eight tried-and-true strategies to help you work through times of stress and come out unscathed and maybe even in a better place!
1. Start Your Day Right with Brain-Boosting Foods
How you fuel your body in the morning can set the tone for your entire day. A breakfast packed with protein, greens, and healthy fats helps stabilize blood sugar levels, provides sustained energy, and supports brain health.
Try this: Scrambled eggs with spinach and avocado, a green smoothie with protein powder, or Greek yogurt with nuts and seeds are all great options. By prioritizing nutrient-dense foods first thing in the morning, you’re giving your brain and body the tools they need to face the day.
2. Be Your Own Cheerleader: Take It One Step at a Time
When life feels overwhelming, it’s easy to get stuck in negative thoughts like, “I can’t handle this” or “This is too much.” Instead, break tasks into small, manageable steps and cheer yourself on as you go.
Try this: Start by making a prioritized list of tasks and focus on the next immediate step. For example, “Today, I’ll declutter one shelf,” or “First, I’ll schedule that doctor’s appointment.” Celebrate small wins—each step forward builds momentum and makes larger goals feel more achievable.
And when doubt creeps in, remind yourself of other tough challenges you’ve conquered before. You handled those, and you’ll handle this too. Reframing your challenges and breaking them down into steps helps you feel focused, capable, and in control.
3. Laugh it Out
Laughter is great medicine! Spending time with a friend or loved one and sharing a laugh can reduce stress hormones and improve your mood. Studies have shown that laughter activates endorphins, which help alleviate feelings of stress.
Try this: While you may not feel up to it, if you have a friend that makes you laugh, push yourself to call them or even just watch a favourite comedy show.
4. Reconnect with Nature
Nature has an incredible ability to calm the mind and rejuvenate the spirit. Whether it’s a walk in the park, a hike in the woods, or simply sitting by a lake, being surrounded by natural beauty helps lower cortisol levels and improve mood.
Try this: Spend at least 20 minutes a day outdoors. Go for a walk, or garden, or simply sit on your balcony and soak in the sights and sounds of nature. If time is tight, even a short stroll around your block can help restore your sense of balance.
5. Find Peace Through Music
Music has the power to soothe and inspire. Listening to your favourite songs can help you relax, boost your mood, and even improve focus. Music therapy is often used to manage anxiety, and certain types of music, like classical or ambient sounds, can encourage deep relaxation.
Try this: Create a playlist of songs that bring you joy or help you feel calm. Use it during stressful moments or as background music while you work. Experiment with different genres to find what resonates most with you.
6. Talk to a Trusted Source
Sharing your feelings with someone you trust can help lighten the emotional load. Whether it’s a close friend, family member, or mental health professional, talking things out can provide clarity and comfort.
Try this: Identify one or two people you can rely on for support, and don’t hesitate to reach out when you need a listening ear. If you prefer professional help, many affordable options exist, including online therapy.
Learn More: Canadian Mental Health Association: Finding Support - https://cmha.ca/find-help/how-to-get-help/
7. Join a BC Brain Wellness Program
The BC Brain Wellness Program offers a range of classes designed to support your mental and physical health. From mindfulness sessions to fitness and creative expression programs, these resources can help you build resilience and manage stress.
Try this: Explore their offerings and find a class that fits your schedule and interests. Engaging in structured activities that nourish your mind and body can make all the difference.
Learn More: BC Brain Wellness Program Classes
Final Thoughts
Stress is a part of life, but it doesn’t have to take over. By starting your day with nourishing foods, practicing positive self-talk, connecting with loved ones, spending time in nature, and taking things one step at a time, you can build resilience and regain control. Remember, managing stress isn’t about perfection—it’s about progress.
Resources for Further Support:
The Canadian Mental Health Association (CMHA) offers a comprehensive section dedicated to stress management. Their resources provide valuable information on understanding stress, identifying its sources, and implementing effective coping strategies. You can access these materials here:
Additionally, CMHA provides a "Stress Index Test" to help individuals assess their stress levels and identify areas that may need attention. This tool can be found at:
For more localized support, the CMHA British Columbia division offers resources tailored to residents in British Columbia, including stress management techniques and programs. You can explore these options here:
Bounce Back BC is a free skill-building program designed to help adults manage low mood, mild to moderate depression, anxiety, stress or worry. Delivered on-line or by phone with a coach. Teaches skills to catch and change negative thoughts.
https://bouncebackbc.ca/ - be your own cheerleader
References:
Canada Food Guide - https://food-guide.canada.ca/en/
Freeman, Amy. (2024). “Holiday Wellness the Simple Way”
Photo used courtesy of Depositphotos.com