6 Effective Ways to Manage Day-to-Day Stress

Stress is a part of everyone’s life. According to American Psychological Association, the people who suffer the most stress are those who are considered millennials (25-40 years old). 

But why? If you’re a millennial, you might already know. The main causes are work, debt, financial problems, work-life balance and technology overuse.

“I think of feeling tired as both physical and mental exhaustion. There are days I’m neither productive in my work nor am I going to the gym. Those are the worst days because I’m not able to check anything off my list, compounding my stress,” - Dan Q. Dao, freelance writer

Stress is a “silent killer.” You might not know it, but stress can affect your physical health, mental health, daily routine and social life. 

How Does Stress Affect You?

Stress affects people differently. Here are some of the issues it can cause: 

• Depression/anxiety/anger

• Lack of motivation/focus

• Abnormal sleeping pattern

• Loss of appetite

• Constant thoughts and worries

• Social withdrawal

• Stomachache/vomiting/bloating

• High blood pressure

• Heart attack

Now, for the good news: You can manage stress and get rid of all these problems. According to Robert Epstein, a psychologist and author: “Nearly 25% of our happiness is related to our ability to manage stress.” 

Read on to learn how to manage stress.

1. Limit Technology Use

Before sleeping, what’s the last thing you do? Most probably, you use your phone.

This unhealthy habit causes stress and leads to abnormal sleeping patterns. Using electronic devices with screens, like tablets or phones, exposes us to blue light, which triggers alertness and causes our body to want to be awake. 

Put your phone aside and spend at least an hour of tech-free time before bed. Read a book, take a shower or do whatever pleases you. Just stay away from tech!

2. Achieve a Healthy Work-Life Balance

Due to tough competition and work overloads, it can become hard for you to manage time for your personal life. But working overtime to the point of major stress isn’t the answer. The key is to balance your work life and personal life so that you become more productive and less stressed. Here’s how: 

• Create a to-do list and set goals each day that are easy to manage.

• Break big tasks into small steps. Complete the urgent ones first.

• Ask your boss for flexible hours. 

• Take a break whenever you need. After all, you’re a human, not a robot.

• Get rid of the “I can do it all” attitude. Never overcommit.

• Avoid procrastination. It can result in stress and sabotaged work results.

• Take time to love yourself. Rest, exercise, meditate and eat healthily. 

3. Spend Time With Supportive People

Studies have shown that social isolation can lead to poor mental health and stress. Get rid of the loneliness and start sharing your problems with people who love and support you. Have a coffee break or hang out with them to gather advice, guidance, encouragement and emotional support from them. 

If your loved ones aren’t close enough to visit in person, connect with them through social media. Make a quick call or a video call, reply to their messages and have a chit-chat. Not only can connecting with loved ones help you feel less stressed, but it can also help boost your self-esteem and happiness. Doesn't it feel good when you know people are there for you.

4. Plan and Organize

Your brain deserves to rest. One of the best ways to manage stress is planning. If you plan things ahead of time, you can take control of your life (and work). Always plan everything to avoid stressful situations. Here’s how: 

• Create checklists.

• Make a planning calendar. Plan your day, month or even your year.

• Break big tasks into small steps, and prioritize the most important ones. 

• Take a few minutes each day to organize your workspace and update your calendar.

• Only schedule meetings that will help you get things done.

5. Practice Self-Care

When you deal with so many responsibilities and take care of others, it’s easy to totally forget about yourself. The results? It gets harder for you to manage stress. 

Self-care plays a huge role in managing stress. It boosts your mood, health (physical and emotional), and resilience, all of which can help you manage stress more efficiently.

“Unfortunately, when we don’t give ourselves enough downtime, we increase the risk of burnout.” - Martin Reed, clinical sleep health expert and founder of Insomnia Coach.

Here are some suggestions for self-care: 

• Exercise daily.

• Meditate daily.

• Eat a healthy diet.

• Avoid smoking and excess alcohol consumption.

• Sleep well.

• Acquire healthy habits.

But that’s not all. Also, take time to pamper yourself because it generates soothing feelings and comfort. Draw a warm bath, light scented candles, play relaxing music, apply a nourishing conditioner to your hair and close your eyes and feel the moment. 

6. Be Positive

Life is full of ups and downs. But if you look at things positively, you can make your life a lot easier and better. A positive mindset plays a huge role in reducing your stress. 

Positivity doesn’t just reduce stress; it also helps you deal with problems in a better way. In fact, having a consistently positive attitude can help reduce depression and the risks of physical illnesses. 

Recent scientific research has proved that your attitude and thoughts have a huge impact on your immunity. Another benefit of positive thinking is better resilience. Resilient people are strong enough to face hard situations with lower stress levels.

Now you know the power of positivity, here are some ways to practice being optimistic:

• Engage in positive self-talk.

• Avoid self-limiting statements.

• Stop mentally complaining about negative events.

• Turn your negative words into neutral or positive words.

• Notice how often you allow negative self-talk. Whenever you notice it, try saying “STOP!” in a loud voice to yourself. 

Managing Stress Takes Effort, But It’s Worth It

There you have it: Six ways to manage stress. Yes, being able to efficiently and effectively manage your stress levels won’t happen overnight, but if you work at it, it will be well worth it. For best results, don’t try to tackle all of these strategies at once. Instead, work on incorporating one stress management tactic at a time.