Every day is filled with a seemingly endless stream of responsibilities, deadlines and expectations, and handling them all at once can feel overwhelming at times. Stress isn’t always avoidable, but there are things you can do to make it feel more manageable. At Lightfully, we help our clients develop essential mental health skills. In this article, we’ll explore six healthy stress coping strategies you can incorporate into your daily routine.

1. Take common triggers out of the equation.

Try to recognize what usually worries you. Targeting the things you can control can help minimize their impact on your everyday life and give you more mental space to deal with the unexpected. For example, if your stress triggers generally stem from your relationships, finances and career, the following might help:

• Setting healthy boundaries with friends and family
• Creating a budget to help manage your money
• Prioritizing work-life balance

2. Exercise regularly.

Research shows that physical activity isn’t just good for your body — it’s also good for your mental health. Exercise activates your endocannabinoid system, which influences your mood and stress responses. Your body also releases endorphins (the “feel-good” hormones that bring positive feelings and pain relief). These endocannabinoid and endorphin levels rise when you exercise, naturally reducing anxiety and regulating your mood.

Even though exercising can’t make a stressful situation disappear, it can help you feel a little better about it. Refocusing your mind can also help reduce the negative impacts of elevated stress and provide the mental clarity you need to figure out what to do next.

3. Add meditation to your routine.

Meditation is another tool you can use to combat stress. In fact, studies show that it has several mental and physical health benefits. Whether you do it from the comfort of your home or while walking your favorite woodland trail, the goal of meditation is to dial into a more relaxed state of being. The path to relaxation can differ depending on the type of meditation you prefer. Some of the methods you can try include:

• Guided meditation — Led by a teacher (or an app), this practice engages your senses through deep visualization techniques.
• Mindfulness meditation — During this practice, you learn to acknowledge your thoughts and feelings and let them pass without judgment.
• Mantra meditation — This method involves repeating a calming word or phrase (either silently or out loud) to help quiet your mind.

4. Nurture your support system.

When you’re stressed, having a trusted shoulder to lean on can make all the difference in your mindset. According to the American Psychological Association (APA), social and emotional support can help you cope with life’s challenges. You can reach out to your support system when you need advice on how to navigate particularly stressful situations or to break up the tension you’re feeling with a fun get-together. 

5. Practice positive self-talk.

Does your inner voice add to your stress? That little voice inside your head acts like a filter that helps you make sense of the world around you. If your inner monologue leans on the glass-half-empty side, try giving your self-talk a more positive spin. Positive self-talk is associated with lower anxiety, improved motivation and resilience. Start by noticing your patterns and reframing common phrases with a more compassionate tone. Think about how you might speak to a dear friend who’s struggling:

• “I never do anything right.” vs. “I’ve made a mistake, but I can learn from it.”
• “I’m terrible at this.” vs. “You’ve got this. You’re almost there.”
• “I’m not good enough.” vs. “I’m still figuring things out.”

6. Minimize your screen time.

In this digital era, we’re more connected than ever thanks to the devices in our pockets. But the human brain wasn’t wired to know everything all the time. From social media to the 24-hour news cycle, are your scrolling habits adding more stress to your life?

Unhealthy screen time is associated with less sleep, low self-esteem, and a higher risk of depression and anxiety. If you think it affects your mental health, try a digital detox. You can remove problematic apps that lead to doomscrolling, take intentional tech-timeouts when you’re with friends, or start a fun, new hobby that makes you forget about your smartphone altogether.

Find compassionate mental health care at Lightfully

If your usual stress coping strategies don’t seem to provide the same relief, consider talking to a professional. At Lightfully, we provide whole-person-centered care. Relying on evidence-based, clearly defined treatments, our licensed clinical therapists help our clients develop the tools they need to manage their mental health proactively.

Change is possible. When you’re ready to take the first step, reach out to our Admissions Concierge Team. We’ll help you work toward the fullest, brightest version of you.