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Facing our to-do lists can feel overwhelming. But recognizing stress and learning to use it for our benefit can help us manage it and avoid burnout, which is good for both our mental and physical health.
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Our behavioral health expert gives five tips for reducing stress, including practicing mindfulness activities and embracing “good enough.”
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Work2BeWell is a mental health and wellness program offering resources and education for teens, parents and teachers.
5 tips to manage stress for better health
If you feel like you have more items on your to-do list than hours in the day to tackle them, you’re not alone. The American Psychiatric Association says 43% of people in the United States feel more anxious than they did last year — a number that’s on the rise — and point to stress and sleep as the biggest lifestyle factors impacting their mental health.
Robin Henderson, Psy.D., chief executive for behavioral health for Providence Oregon, wants to help you lower your stress level.
FAQs about stress
The first step to lowering stress, Dr. Henderson says, is recognizing when it’s too high. That’s why one of the most common stress-related questions is how much is too much.
“Are you snapping at people around you?” she says. “Do you feel like you can’t manage everything? Are your thoughts racing? Do you feel like you’ve got all the balls in the air and are trying to juggle everything, but you just can’t keep up with it? That’s too high.”
Here are some other common questions related to stress:
Q: How is stress defined?
A: The American Psychological Association defines stress as a normal reaction to everyday pressures that can become unhealthy when it upsets day-to-day functioning.
Q: What causes stress?
A: The truth is that all kinds of things can cause stress. From work and money to family responsibilities and health concerns — so many of the things we grapple with each day have the potential to add stress to our lives.
Q: What are the signs of stress?
A: While stress is often seen as mental, it has physical effects, too. These signs can include an increased heart rate and high blood pressure.
The harmful effects of stress
The problem with elevated stress levels is that they can take a toll on both our mental and physical health, especially when the stress response remains activated for a long time.
According to the Centers for Disease Control and Prevention (CDC), stress can cause:
- Changes in appetite
- Difficulty sleeping
- Feelings of fear, anger and sadness
- Headaches
- Trouble concentrating
- Stomachaches
- Worsening of chronic health problems and mental health conditions
When stress becomes the norm for you — lasting for weeks or even months — it’s known as chronic stress, which can wreak havoc on the immune system. Chronic stress is linked to a number of illnesses, including heart disease, depression and obesity.
“Stress can interfere with everything,” Dr. Henderson says. “Stress affects your diet, your sleep, your relationships, your work life. It’s kind of like a dragon. It overwhelms your life and leaves behind a scorched earth.”
5 tips for managing stress
Instead of fighting stress, Dr. Henderson suggests we figure out how to use it to benefit our well-being.
“When we make friends with stress, we can make it work to our advantage,” she says. “We can take the adrenaline rush that comes with some of our stressful moments and use it to be productive and get things done without feeling overwhelmed.”
Dr. Henderson explains what she means and offers tips for keeping a cool head when stressful situations arise:
1. Make a list.
“I am a big, big, big fan of lists,” Dr. Henderson says. “It’s a way to break things up into smaller bites. That way, you can take tasks and break them down into what needs to be done right now, today or even next week.”
She adds: “It’s a way to tame that dragon.”
If you’re a visual learner and lists aren’t really your thing, you can try mapping out your tasks or drawing them on a piece of paper or on a whiteboard.
Also, on your list or map, include what tasks you could delegate.
“We have to be realistic in our approach,” Dr. Henderson says.
2. Practice a mindfulness activity.
It may not be intuitive, but the best way to de-stress when you have a lot on your plate is to take a break.
You can try a breathing exercise where you breathe in for four counts, hold for four counts, then breathe out for four counts and hold for another four.
“Performing three rounds of deep breathing can help center you,” Dr. Henderson says. “It interrupts your racing thoughts. That’s because, when you’re concentrating on your breathing, you can’t think about anything else.”
Other relaxation techniques include:
- Enjoying a cup of coffee
- Lighting an aromatherapy candle
- Spending time playing with your dog
- Taking a walk
3. Switch things up.
Sometimes, focusing too much on a certain task can backfire.
“When we’re managing stressful activities, we often just want to get it all done,” Dr. Henderson says. “But sometimes, we need a minute to stop, take a minute and change our approach.”
For example, if you can’t figure out a solution to something, take a 10-minute break to get up and walk around — or even tackle a different task entirely.
“Just taking a second to clear your head and think about something else can help you lower stress, reframe the situation and give you a better approach when you return,” Dr. Henderson says.
4. Change your perspective.
Instead of hopeless self-talk, switch to positive intent to relieve stress, Dr. Henderson advises.
“You can take back your sense of control if you change from negative thoughts like, ‘I’m never going to finish this,’ to ‘I’m going to be finished working on this at 5 today, and I’m going to walk away and not think about it again until tomorrow,’” she says.
You can also talk with a family member, friend or supervisor to help you gain some perspective on the causes of stress.
“Ask them to tell you if you’re creating your own internal stress by putting expectations on yourself,” Dr. Henderson says. “Let them be a sounding board for whether something actually needs to happen today or if it could wait until tomorrow.”
5. Learn to embrace “good enough.”
Perfect can be the enemy of good sometimes, Dr. Henderson says.
That means, instead of shooting for “absolutely perfect” every time, give yourself a little bit of grace. “Maybe dinner doesn’t look great, but it tastes fantastic,” she says. “Maybe your plating isn’t on point, but tell yourself that that doesn’t really matter because what really matters is the love and care you took to make the meal something special. We can expect way too much of ourselves.”
Work2BeWell
If you’re looking for healthy ways to manage your life with what Dr. Henderson describes as a “little bit more grace and a whole lot more gratitude,” she recommends checking out Work2BeWell, a mental health and wellness program offering resources and education for teens, parents and teachers.
Work2BeWell offers mindfulness and stress reduction techniques, as well as exercises and activities.
More resources for stress management
Other stress relief resources include:
- How Right Now — Finding What Helps (CDC)
- Coping with a Disaster or Traumatic Event (CDC)
- Suicide Prevention (CDC)
- I’m So Stressed Out! Fact Sheet (National Institute of Mental Health)
- Mindfulness Coach — PTSD: National Center for PTSD (U.S. Department of Veterans Affairs)
Contributing caregiver
Robin Henderson, Psy.D., is chief executive for behavioral health for Providence Oregon.
Find a doctor
If you are looking for a primary care or behavioral health professional, you can search for one who’s right for you in our provider directory. You can also learn more about behavioral health services at Providence.
Download the Providence app
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Related resources
The link between stress and heart health
Work2BeWell prioritizes the mental health of teens
A good diet may be no match for stress
This information is not intended as a substitute for professional medical care. Always follow your health care professional’s instructions.
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