This article was supposed to come out two weeks ago, but I was too stressed.

I had a ridiculous pounding headache for three days — the worst I’ve ever had. And it was likely due to stress. So, this topic is near and dear to my heart because I’ve struggled with stress since I was very young, and it still impacts me a lot today (🙃).

I do want to note that a little bit of stress is good because stress helps motivate you to get things done. However, too much stress can be debilitating and often leads to health issues. Managing your stress is critical to improving your overall well-being (including mental and physical health).

I also want to make a quick note that all of these things are easier said than done. It’s easy to say, “Get more sleep!” or “Go for a walk!” but building these habits takes time. Remember to give yourself grace, but also push yourself to commit to improving your well-being.

With all of that said, here are some things to work on to better manage stress:

Sleep

Sleep impacts all aspects of your life, but it’s often the first thing to go when you’re stressed out.

Whether it’s a test coming up or a work deadline, or hanging out with friends or your partner more often, or caring for children or your parents, there are always other priorities that feel more important. BUT YOU HAVE TO GET GOOD SLEEP.

Poor sleeping habits will lead to brain fog, lack of motivation, and a multitude of physical health problems. You’re more likely to get sick and irritable, and learning new things is significantly more difficult when you don’t get enough good sleep.

Better sleep hygiene starts with a solid sleep routine. Your routine can start hours before going to bed, too. Maybe your sleep routine starts with a cup of non-caffeinated tea when you get home from work or school. Then you eat and do homework or relax by reading a book. Then you do skincare and pick out your outfit for the next day. Then you hop into bed. Then you rinse and repeat the next day (maybe adding in hanging out with friends or a different activity).

Point is, if you have a relatively consistent nighttime routine, you will likely be able to sleep better. When you are going to sleep at different times each night, your body doesn’t know what to expect (so it doesn’t know when to make you tired). When you go to sleep around the same time each night (and prep for bed in a similar way each night), your body knows what to expect and begins prepping you for sleep at an appropriate time.

Long story short, getting good sleep is key for improving your overall well-being (and thus reducing stress). While it can be difficult to have a set routine, consistency is key to better sleep.

Move Around and About

“Physical activity can pump up your feel-good endorphins and other natural neural chemicals that boost your sense of well-being. Exercise also can refocus your mind on your body's movements” (Mayo Clinic).

Most of us know that movement is important. We even know why it’s important. The tricky part here is just doing it, even when you don’t have the motivation.

I don’t know if there is a single “unlock” that sticks when it comes to getting movement in. It’s different for everyone, but when it clicks it clicks (meaning, I do think there’s a point where movement just becomes part of your life and less of a daunting obstacle).

It can be extremely difficult to start and stick with movement, whether it’s going to the gym, running, pilates, yoga, or going for a walk everyday. And telling yourself, “I’ll go tomorrow,” or “I’ll start next Monday,” often becomes empty words.

My tangible tips/tricks for getting started:

• Put 15 - 45 minutes on your calendar 5x a week to do whatever movement you’re trying out (gym, walk, run, yoga, etc.). Fifteen minutes! That’s all it can take to start the habit. (You probably would find yourself scrolling on TikTok or Instagram for at least fifteen minutes anyway 😇)

• Go for a quick walk before or after work/school around your neighborhood (if it’s safe to do so). Again, you can start off with even a ten minute walk, and let it compound from there.

• Buy a gym membership. Swap the $15 coffee order for a Planet Fitness membership. If you’re putting money into something, you’re more likely to get something out of it.

• Find a gym buddy. Going to the gym can be scary and anxiety-inducing. Going with a friend takes some of the scariness away :)

• Write down why you want to get movement in. Is it for yourself? More energy? Is it for your family? Do you want to become healthier to be able to do things with them? Are you worried about your well-being right now? The future? PEN AND PAPER. FIVE MINUTES.

• Curate a Spotify (or, yuck, Apple Music) playlist that has a ton of bops. Put the playlist on while you’re prepping for your activity.

• Set out your clothes the night before. Instead of wondering what you’ll wear, and (like me) taking a ton of time to figure it out, and (like me) finding reasons not to go work out, setting out your outfit the night before means you can go into auto-mode until you’re out the door (or behind your bedroom door) getting your movement in.

• Just have fun with it! Go to the park with friends, try a new sport, go to an interesting sounding class, find a YouTuber for at-home workouts, try lifting at the gym, etc. Do things that bring you joy (even if it’s difficult in the moment), and bring you health.

If you’re interested in my journey with movement, check out my blog From Cardio Bunny to PPL 6x a Week to Now.

Find a Funny Friend

“When you laugh, it lightens your mental load. It also causes positive physical changes in the body. Laughter fires up and then cools down your stress response” (Mayo Clinic).

Hang out with your funny friend as often as you both are able to. That’s it. That’s the tip.

Hahahahahhahahahahahahahahahhahahahahahaha.

Manage Your Boundaries

“Learning to say no or being willing to delegate can help you manage your to-do list and your stress. Healthy boundaries are important in a wellness journey. Everyone has physical and emotional limits” (Mayo Clinic).

You can’t commit to everything! Learning to manage FOMO and people-pleasing tendencies is key to managing stress. Overcommitting will lead to poor time management, which means deadlines are missed, sleep is lost, and energy is low. When you learn how to prioritize, it’ll be easier to say no and manage boundaries.

Here’s a brief Reddit post on how to ruthlessly prioritize when every task matters.

Lightning List of Ways to Destress

1. Set a timer for five minutes and declutter your space (room, desk, etc.).

2. Play your favorite song and close your eyes.

3. Play your favorite song and dance for the duration of the song.

4. Follow along to this breathing exercise video.

5. Grab a piece of paper and a pencil and doodle for ten minutes.

6. Go for a short walk around the block.

7. Call / ft / text a friend.

8. Set a timer for under ten minutes and journal about how you’re feeling.

9. Eat something from this list.

10. Take an everything shower at a reasonable temperature.

Managing Stress and Slowing Time Down

Stress looks different for everyone. It might show up physically, with tense shoulders or headaches. It might show up as anxious feelings or overthinking. If it’s chronic stress, it might show up as bigger physical health problems. The big idea here: Stress shows up in different ways for different people.

The next big idea: Managing stress will look different for different people, but the foundational components remain the same. Get enough (and consistent) sleep. Get some movement in. Eat sustainably and healthfully (not discussed in the blog, but essential nonetheless). Build and maintain your social support network. Learn how to manage your time and energy.

Managing your stress leads is one component of maintaining/improving your well-being. When you feel (mostly, not always) good, you are more able to live in the present. You’re not stuck stressing about the past or future. And living in the present leads to slowing time down because you are able to more fully experience a moment.

So, how are you going to practice managing stress this week?

In my next blog, I’ll be discussing my first big move after college.

Until next time,

Ana