Everyday Ways to Reduce Stress

Stress management is one topic that’s relevant to everyone. We all have stress in our lives in different ways, shapes, and forms. It usually comes in waves throughout different seasons. Finding ways to reduce stress is crucial because then we can show up as healthier and calmer family members, friends, employees, and any other role we fulfill.

The problem is that we often wait to employ stress management until it’s a reaction. Maybe we’re coasting along without too many upheavals in life, and then something unexpected happens we get thrown completely off-kilter.

When we reactively try to manage our stress, we’re already a step behind. Sometimes we live in a state of denial, thinking that we’ll always be relatively in control of our circumstances. But other times we give in to hopelessness or a sense of helplessness or futility, believing that because we’re powerless in many ways, we can do nothing to change or improve a difficult situation.

The truth, of course, lies somewhere in the middle. While many things in life are outside of our control, we always get to choose our response. And when we cultivate a mindset that accepts hard things, relies on God for strength, and is ready for consistent daily, positive action, we put ourselves in a much better position to thrive under stress.

Active stress management involves a few different components:

1. Mitigating, preventing, or eliminating stress whenever possible.
2. Creating a healthy baseline of daily habits to set ourselves up for success.
3. Building resilience through multiple means.
4. Preparing to respond well to inevitable stressors.

Keep reading to learn more about personal development and stress management, and how Christian counseling or coaching can play a pivotal role in a proactive response to stress.

What Are the Most Common Stressors?

In numerous surveys, the most common source of stress was reported to be work. Many different factors about work can create stress, including people you have to interact with, an unreasonable workload, feeling unappreciated and/or underpaid, not feeling a sense of meaning at your job, etc.

A second huge category of stress is just considered life stress. This can range from the extreme, like death and trauma, to everyday struggles with finances, or even good transitions like marriage or the birth of a child. All of these events can be a source of stress.

And finally, WebMD lists internal stress as the third main category. This type of stressor looks different for every individual, based on personality, anxiety level, perspective on life, expectations of life and people, genetics, etc.

These categories show that stressors cannot always be prevented, but they can often be reduced, or sometimes a stressor can be eliminated, whether in the short-term or long-term.

How do we prevent or reduce some of the most common stressors we experience?

Everyday choices that reduce stress.

When we struggle with feeling overwhelmed, anxious about everything we have to do, and/or having a mental health condition like depression, considering how to make improvements can add an insurmountable burden to our days.

If you feel this way, please know that you don’t need to perfectly implement the following habits to live a calm life. You can start small. Baby steps make a huge difference when it comes to a healthy mental and physical lifestyle.

Individual counseling for stress management techniques can help you decide on and implement healthy changes in a way that feels measurable and achievable. Sometimes we can’t access all of these techniques because it’s not possible in our situation.

Don’t be discouraged; you don’t have to do every one of these things to reap the benefits of stress management. Think of these practices for stress reduction as a menu of healthy options for you to choose from.

Social practices

• Spending time with loved ones.
• Cultivating friendships and a support system.
• Reaching out when you’re overwhelmed.
• Talking about your feelings.
• Asking for help.
• Helping others and supporting them.
• Practicing assertiveness and setting healthy boundaries.

Lifestyle practices

• Following a daily routine.
• Making a realistic plan and consistently following through.
• Balancing work and rest.
• Exercising regularly.
• Eating a balanced, nutrient-rich diet.
• Practicing good sleep hygiene and habits.
• Practicing breathing techniques.
• Pursuing a hobby.
• Keeping a gratitude journal.

Mental/perspective shifts

• Looking for the good or positive aspects of a situation.
• Accepting circumstances we can’t change.
• Adapting our behavior as needed.
• Reframing our perspective to see something a different way.
• Avoiding perfectionism, which is in itself a huge source of stress.

How can we build resilience?

Resilience, or the “build[ing] [of] skills to endure hardship” (Mayo Clinic), can be a major factor in why one person successfully navigates stress, while another person spirals.

The good news is that even if you are low in resilience right now, it’s a character trait you have the power to cultivate.

Scripture often talks about perseverance, which is a similar concept to resilience:

And let us not grow weary of doing good, for in due season we will reap, if we do not give up. – Galatians 6:9, ESV

Count it all joy, my brothers, when you meet trials of various kinds, for you know that the testing of your faith produces steadfastness. And let steadfastness have its full effect, that you may be perfect and complete, lacking in nothing. – James 1:2-4, ESV

Ponder the path of your feet; then all your ways will be sure. – Proverbs 4:26

A few key aspects of resilience include healthy relationships, having a sense of meaning, having a hopeful perspective, and having the ability to make a plan and follow through with it.

Here’s what the Mayo Clinic says about follow-through and how it can build resilience when you show up for yourself:

“Don’t ignore your problems. Instead, figure out what needs to be done, make a plan and take action. Although it can take time to recover from a major setback, traumatic event, or loss, know that your situation can improve if you work at it.”

Not only does this apply to stressful situations, but it also applies to building a resilient mindset. Keep at it and seek to make improvements each day. Over time, you will see a positive shift, which can become a self-fulfilling prophecy.

How can we prepare to respond to inevitable stress?

No matter how much we practice healthy habits, cultivate strong relationships, and practice gratitude and positivity, we cannot prevent struggles in life. Here are some ways to prepare for future stress, whether you know something specific is coming or not:

1. Be realistic about your stress load, and your capacity to handle stress.

Let’s say you are a full-time caregiver for three children under age five, and there’s a hurricane headed your way. You probably wouldn’t focus on anything else besides preparing for the storm and caring for your children. This is an example of intense, triaged prioritization. Knowing your priorities is key to stress management. Intentionally choosing to let certain things go is empowering.

Reactively giving in to poor habits, addictions, or procrastination will make you feel worse overall. So, know yourself and your tendencies ahead of time, and when the stressor comes your way, be prepared to adjust.

2. Reach out for support.

Sometimes this truly isn’t an option, but if it is an option for you, know that there is no shame in asking for help. Individual Christian counseling is one form of help that can both encourage you in your faith, and help you employ techniques to manage your stress during challenging times of life.

While God created us for community and it is his provision to us, he is ultimately the only one we can rely on to care for us throughout all the difficulties of life. Having a strong relationship with God enables us to trust him, even when things on the outside seem dark and confusing.

If you are interested in learning more about personal development, stress management techniques, and how to cultivate healthy habits, individual Agoura Christian Counseling can help in all of those areas. The counselors at our office offers a risk-free initial session. Call us to schedule your appointment today.