Daily Coping Mechanisms for Stress You Can Start Right Now

Overwhelming stress can make you physically, mentally, and emotionally ill. Stress is the body’s natural response to danger. What we perceive as dangerous differs from what our ancestors experienced thousands of years ago. However, our brains still react by releasing hormones like cortisol and adrenaline to help us through perceived danger.

Chronic stress causes inflammation, high blood pressure, rapid heart rate, anxiety, panic attacks, sleep issues, digestive problems, appetite changes, and weight gain or loss. Learning coping mechanisms for stress can help you manage these symptoms and ease their effects.

Coping Mechanisms for Stress You Can Start Now

Looking for quick stress relief? Coping mechanisms for stress should be easy to remember and activities you can do right away. When you feel overwhelmed, take a few minutes to stop and breathe. Take notice of your thoughts and identify any worries or fears that have triggered cortisol release. Next, incorporate one of the following coping mechanisms for stress into your day.

Making these coping mechanisms part of your daily routine is best. This way, you manage stress from the start of your day until bedtime. For example, make it a practice to exercise first thing in the morning for twenty minutes, listen to a soothing playlist at lunchtime, read or listen to an audiobook on the commute home, and follow up with a warm bath and a funny show before bed. Adopt a routine that works best for you.

Take a deep breath
Pause and take a deep breath in. Exhale slowly and deliberately. Deep breathing calms the nervous system and lowers the heart rate. You can practice by inhaling through your nose for the count of four, holding your breath for four counts, and then releasing it through the mouth for another count of four.

Try variations of counts until you find a pace that promotes calmness. Our breathing becomes shallow and rapid when we are anxious. Deep breathing will force oxygenated cells into the bloodstream.

Lower your shoulders
Often, we carry tension in our upper back, shoulders, and neck. This can cause headaches and muscle aches. Close your eyes and mentally scan your body. Where are you holding tension? You may need to lower your shoulders away from your ears. You may want to lean against a chair or wall to help you feel the muscles lower and relax. As you scan and identify tension, use deep breaths to help relax the body.

Stretch
Ease those tense muscles with daily stretching poses. Just five minutes can help soothe sore muscles and increase flexibility. Consider adding stretching to your morning and evening routines. If you work at a desk, stand up every hour and stretch for a few minutes. Your body and mind will thank you. Incorporate deep breathing and body scan for tension to increase the benefits.

Exercise
Endorphins ease tension and leave us feeling happy, confident, and focused. Exercise is a great way to release endorphins while getting fit. Exercise will help to improve body image, reduce blood pressure and resting heart rate, and strengthen muscles and bones.

Aim for at least thirty minutes of moderate-intensity exercise five days a week. Take a brisk walk when stressed and make it part of your daily routine. Even a quick fifteen or twenty-minute walk can make a difference. Invite a friend along or listen to music to make it more fun and relaxing.

Quiet your mind
If you are like most people under stress, your thoughts race both day and night. Learn to quiet your mind through prayer or meditation. Choose a Bible verse or biblical truth and close your eyes. Repeat this several times as you clear your mind of all thoughts but these words you have chosen. Stay in the present, and if you notice your mind slipping, verbally say your verse or phrase until you feel calmer.

Go outside
Getting outside in the sunshine will boost your mood and help you connect with nature. If you can, walk around barefoot in the grass. If not, walking through a park or sitting for 15 minutes outside can help de-stress you. Combine this with another coping mechanism, like listening to music or reading a book, for more benefits.

Make a playlist
Ever notice how a song can calm or energize you? Music has the power to change your mood. It can excite you or lull you to sleep. Create a playlist to help ease your stress. This could include songs that invoke happy times or classical music that pulls at your creative side. When you feel anxious, turn on your playlist and take a deep breath.

Take a warm bath
Taking a warm bath is an effective way to reduce stress and anxiety. A warm bath causes the brain to release serotonin, which activates the parasympathetic nervous system and lowers stress. Smell, especially, can aid in relaxation response, so use your favorite fragrances in the form of bath bombs, essential oils, candles, etc. Warm showers can also have the same effect to loosen tight muscles and tension felt in the body.

Use body lotion
Applying a moisturizing body lotion daily, especially after a warm bath or shower, can lower stress. The trick is to remain mindful as you apply the lotion. Calm your mind and concentrate on the texture and scent of the cream. Remember to remain in the present and try not to think about your to-do list or worries of the day. Choose a body cream or lotion you like based on scent. Force yourself to slow down and enjoy the experience.

Take a nap
We rush around and wonder why we feel stressed. We stay up late trying to finish our work or bathing in the silence of a sleeping household. Yet, sleep deprivation only fuels anxiety and stress. Aim for seven to nine hours of sleep per night by going to bed a little earlier. If possible, take a nap once or twice a week. It may feel like a luxury, but your body needs the rest. Keep your nap at around 30 minutes to avoid interfering with your bedtime.

Get lost in a book
Sometimes, escape can be a good thing. If you like to read, get lost in a book a few times daily. This could be done with a paperback stashed in your bag, an audiobook downloaded to your phone, or your reading tablet by the chair in the living room. Pull out your book for 15-minute breaks throughout the day, from lunchtime to commute to waiting in line. Allow your mind to be transported to a different place.

Watch a comedy
Laughter truly is the best medicine. If you want a quick mood booster, choose a sitcom or movie. Humor places a distance between you and your problems. You are drawn into the story, and as you laugh, your brain releases feel-good chemicals like serotonin and dopamine. It relieves your stress and muscle tension. Choose a sitcom or clips of your favorite show to watch when you feel overwhelmed by stress.

Take a sabbatical from social media
Studies have shown that social media can increase anxiety, stress, and discontentment. We want to stay connected to our friends, family, classmates, and acquaintances, but taking a sabbatical for a day can help our mental health.

Choose a day to not log into your social media platforms. Dampen the urge to check notifications by doing something constructive with your hands. Notice how much better you feel the following day.

Find a cause
Volunteering for a cause gives you a mission. When you serve others, your mind focuses outside of yourself and your problems and places the attention squarely on others. Volunteering also leaves you feeling good for helping out another person. Check your church or local community center for service opportunities.

Take an action step today by doing a random act of kindness for someone else in the midst of your stress. Slow down and be intentional in meeting someone’s needs. Your current problems will seem less in that moment of seeing someone else’s happiness.

Call a friend
Hearing a loved one’s voice can decrease anxiety and stress. Plus, sharing burdens with another eases those burdens and makes the load lighter. Choose a trusted friend or family member to be your sounding board during times when your stress is high. Return the favor by lending an ear when they need it.

Manage your stress with counseling

Counseling delves deeper into coping mechanisms for stress, teaching clients how to identify and reframe negative thoughts attached to emotions and change behaviors. Connect with me today to schedule a session for help alleviating anxiety and stress.