When stressful situations crop up, there are some easy strategies we can rely on in the moment. Strategies don’t have to be complicated. They can be free and should be easily accessible so we can get to them quickly. When we practise them repeatedly, they become a habit, helping us cope with future stressors (because there will always be something we have to deal with).
So, here are my go to strategies if I start feeling stressed that can help me cope in the moment.
Movement helps with solving problems & relieving tension
Moving our body is one of the best ways to shake off stress and clear our mind. Whether it’s a walk outside, a quick stretch, or a full workout, movement helps release built-up tension and boosts our mood.
Physical activity increases blood flow and releases endorphins, which naturally make us feel better. It also gives your mind a break from overthinking, allowing fresh ideas and solutions to surface. Even something as simple as dancing to our favourite song or doing a few deep breaths with gentle stretching can help us reset and feel more in control.
REMEMBER:
- we were born to MOVE, dance & sing
- moving helps release tension
- singing & dancing brings us closer together & unites us
- when feeling overwhelmed, put on an uplifting playlist
- to feel even better, try listening to uplifting music while taking a walk in nature
- movement + music = enhanced feeling of relaxation
- if you can’t get outside, dance around your room or house
- do what works for YOU
Breathing helps us come back to the present moment & is something we can actually control
When we focus on our breathing, we give our mind a chance to slow down and reset. Deep, intentional breaths signal your body to relax, easing tension and lowering stress levels. As we inhale deeply, we bring in fresh oxygen, and as we exhale, we release built-up pressure and negativity. A few slow breaths can calm our nervous system, clear our thoughts, and help us feel more grounded in the moment.
It took me a while to get the hang of this. I was breathing from my chest which is not great as it can put our body in flight mode. Breath from the belly instead.
REMEMBER:
Try finger breathing. This can help slow our breathing down.
- breathe in and out while tracing around each finger
- breathe in through the nose going up, and out through the mouth going down
- this strategy is something that can be done anywhere, & discretely
- use in an emergency situation or spend a few minutes daily to practise slowing our breathing down
CREDIT – The Calming Corner – www.thecalmcorner.com
Call someone to help you cope with feelings of stress that might not go away immediately
If we’re feeling stressed, picking up the phone and calling someone we trust can make a big difference. Talking things out helps us process your thoughts, gain perspective, and feel less alone. Whether it’s a friend, family member, or mentor, just hearing a familiar voice can be comforting. Sometimes, simply expressing how we feel can lighten the load and even lead to helpful advice or solutions.
There are also organisations that can help. Never feel like you’re alone because there’s always someone who will listen.
REMEMBER:
- someone will always be on the end of the line
- calling someone is a good idea when all other self-regulation ideas have been exhausted
- if you have no one to call, like family or a friend, try calling something like LifeLine or reach out to a support group
- join a local support network in your area that can support you on a regular basis, not only when you desperately need it
- remember that you are not alone
Music helps us cope with feelings of stress - it can provide instant relief
This would be one of my go-to strategies. It helps with almost everything. Music has a powerful way of helping us cope with stress by shifting our mood and calming our minds. The right song can provide comfort, motivation, or even an escape from overwhelming thoughts.
Slow, soothing music can relax your body and lower stress levels, while upbeat tunes can boost our energy and improve our mood. You can find me on Spotify to see what uplifting music I listen to to help me get out of a funk.
Singing along or simply listening to our favourite melodies can be a great way to release emotions and find a sense of peace. Whether it’s classical, jazz, or your favourite playlist, music is a simple yet effective way to manage stress and feel more balanced.
Don’t be afraid to dance around the house. I do this regularly and don’t give a shit who sees me. It relieves tension, is fun, and provides a great movement break if we do a lot of sitting.
Additional strategies music can help us cope when under stress
Recognising our thoughts to cope with stress
Recognising our thoughts is an important step in coping with stress because it helps us understand what’s really affecting us. When we take a moment to notice our thoughts, we can identify patterns of negativity, worry, or self-doubt that might be making our stress worse.
Instead of letting them spiral out of control, we can challenge these thoughts, reframe them, or simply acknowledge them without judgment. Practising mindfulness and self-awareness allows us to respond to stress more calmly and rationally, helping us feel more in control of our emotions and reactions.
REMEMBER:
learn to recognise the thoughts we are having
- are they about the past or the future?
- are they real or imagined?
- start to label thoughts to see what issue is on repeat
- if we are aware of our thoughts, we gain the ability to change them
- starting a journal can help us get what’s in our head down onto paper which can help us move on faster from negative or worrisome thinking
- practising mindfulness strategies can help us become more aware of our thinking patterns
Ask for help to cope with stressful events
Asking for help when facing stress is a sign of strength, not weakness. Sometimes, stress can feel overwhelming, and trying to handle everything alone only makes it harder. Reaching out to a friend, family member, colleague, or professional can provide support, guidance, and a fresh perspective. Talking about our struggles can help us process emotions, find solutions, or simply feel heard and understood. No one has to go through tough times alone, and seeking help is an important step toward feeling better and managing stress more effectively.
REMEMBER:
- learn to recognise when you need help
- don’t be afraid to ask for it
- we all need help from time to time
- work out what areas you need help in & seek out support around these
- learn to also offer help to those around us
- we are stronger when we work together
Head outside to cope with stress
This is my go-to strategy if I’m faced with a stressful situation. In order to cope, I feel better when I’m moving. Being outside in nature, helps me switch off and come up with solutions, rather than focusing on problems. There is nothing worse that we could do for our body and mind, is sit and watch Netflix when faced with stress. Being proactive and getting outside is one of the best thing we can do.
If you can, head to a large body of water. Just looking out to the sea, can reduce our stress dramatically. Give this a try next time you feel stressed or are put in a stressful situation. Take note of how you feel beforehand and then afterwards.
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REMEMBER:
- nature has a massive calming effect on us & can help us reduce our stress & anxiety levels
- when we are not surrounded by buildings, concrete or stuff, we are more able to relax & feel calm
- often being near water can have a calming effect because of the motion & space – trees can do the same
- being in nature can also increase our chance of being exposed to the sun which helps our body produce Vitamin D
- increased Vitamin D can help us to feel better
Try: walking on a beach, heading to a local park, sitting outside, sitting on a balcony, eating lunch outside, swimming, outdoor sports, or bushwalking
Bottom line
We all deal with stress differently but there are some key strategies we can use to cope with feelings of stress. They are free, usually very accessible, and easy to implement. My suggestion would be to pick one or two things to try next time you feel stress arising or you’ve been plunged into a stressful situation beyond your control. Be mindful that you don’t have to do everything at once. Small steps add up to big changes overall.
