Stress Management

Practical Strategies for Managing Stress

Do you feel constantly drained, tense, or like you’re always on edge? Are you navigating a major life change like a divorce, career shift, or relocation? Has someone recently suggested you "practice self-care" or "manage your stress better"—but you're not even sure where to start?

You might feel like your days are a constant race against the clock. Despite your best efforts, the to-do list only seems to grow longer, and by the end of the day, you’re left wondering what you even accomplished. Sometimes, the list feels so overwhelming that it’s paralyzing—you don’t know where to begin, so nothing gets done. On top of daily demands, you may be facing heavier stressors like a sick loved one, relationship struggles, or a significant life transition that’s draining your focus and energy.

Stress is a normal part of life and, in small doses, can actually help us stay motivated and get things done. But there are times when it becomes too much—when it starts interfering with your ability to function, feel balanced, or enjoy life. That’s when it’s especially important to take a step back and be intentional about how you’re coping.

How to Recognize When Stress Is Taking A Toll

Stress often creeps in gradually. It can build up over time until one day, everything feels like too much. Here are some common signs that your stress level might be higher than it should be and that it’s time to make some supportive changes:

A drop in motivation or productivity
A general sense of being overwhelmed or burnt out
Changes in appetite or eating patterns
Constant worry or racing thoughts
Difficulty concentrating or memory issues
Feelings of sadness, hopelessness, or depression
Frequent mood changes or irritability
Getting sick more often than usual
Harsh self-criticism or negative inner dialogue
Headaches or migraines
High blood pressure or heart palpitations
Missing deadlines or obligations
Ongoing aches, tension, or chronic pain
Poor decision-making or impulsive choices
Stomach issues or digestive problems
Trouble falling or staying asleep

If any of these sound familiar, you’re not alone—and you don’t have to manage it all on your own. Learning to cope with stress more effectively can help you feel more grounded, focused, and in control, even during life’s most challenging moments.

Understanding the Fight-or-Flight Stress Response

You’ve probably heard of the "fight-or-flight" response—it’s your body’s built-in alarm system for dealing with perceived danger or extreme stress. When something feels threatening, your brain releases stress hormones that prepare your body to either confront the danger (fight) or escape it (flight). (They have learned that there are a bunch of other responses, too, like: Freeze, Fawn, and Flop). This response is designed to help you survive in critical moments. For example, if a car suddenly swerves into your lane and you react quickly to avoid a crash, that’s your fight-or-flight response in action—it’s there to protect you.

But What Happens When This Response Doesn’t Turn Off?

When you’ve been living with chronic stress, your body can stay stuck in this heightened state of alert. You may start feeling constantly tense, reactive, or emotionally drained. Everyday situations might trigger an exaggerated response, leaving you feeling on edge or even being told you’re “overreacting.”

If you often feel like your body is bracing for danger, even when there’s no clear threat, it could be a sign that your nervous system is stuck in survival mode. The good news is, you don’t have to stay there. With the right support, you can learn to calm your nervous system, regulate your stress response, and finally find a sense of ease and balance in your day-to-day life.

Effective Stress Management Techniques

You're worn out from carrying this much stress. Constantly feeling tense, exhausted, and on edge has taken its toll, and you're more than ready to find some relief—to feel calm, focused, and productive again. You know something has to change, but figuring out how to manage your stress can feel just as overwhelming as the stress itself. Even reading tips or articles can feel like one more task on your already-packed to-do list.

The truth is, when you learn to take care of yourself, set clear priorities, and give yourself permission to slow down, you'll not only feel better—you’ll actually get more done. I work with clients who are facing intense, isolated stressors—like a job change or divorce—as well as those who’ve been dealing with a buildup of smaller stressors over months or years. In therapy, I help people integrate practical, manageable stress-reduction strategies into their daily routines.

Learning to Truly Relax

When you're highly stressed, the idea of relaxing can almost feel foreign. Even in moments meant for rest, your mind might still be racing—running through your to-do list, planning your next move, or trying to multitask. It’s tough to slow down when your brain is stuck in overdrive.

In our counseling sessions, I’ll share specific, easy-to-use techniques that can help calm both your mind and body. You might learn breathing exercises, guided imagery, progressive muscle relaxation, or other methods to create a sense of calm—even if you only have 30 seconds before a stressful meeting.

Relaxation isn't a luxury—it’s a critical step in learning to manage stress effectively. I am trained in a wide range of relaxation tools and can help you discover the ones that work best for you. Whether you need quick strategies or deeper techniques for long-term stress relief, together we’ll find the approach that fits your life.

Exploring and Strengthening Your Coping Skills

Let’s face it—coping skills is a broad term. And the truth is, you already have some. Whatever you’ve done to make it through tough times in the past, those were your coping strategies—whether they were helpful or not-so-healthy. They got you through, and that matters.

In therapy, we’ll work together to explore and build on your existing coping tools. You might need to try out new techniques depending on your current stressors, your personality, and what your day-to-day life looks like. It’s often a process of experimentation—figuring out what works best for you. That’s where a trained therapist can help guide and support you as you discover which strategies help you feel more in control and less overwhelmed.

Some coping strategies we may explore during sessions include:

Allowing yourself to cry or release emotion
Building or creating something with your hands
Creative outlets (drawing, painting, playing music)
Humor and laughter
Intentional distraction
Journaling or expressive writing
Making a pros and cons list
Physical activity (like running, weightlifting, swimming, or playing sports)
Positive self-talk and reframing thoughts
Practicing mindfulness or meditation
Quality time with friends or loved ones
Reading or escaping into a good book
Reflecting on things you're grateful for
Spiritual practices or prayer
Talking to someone you trust
Watching a favorite movie or show
Yoga or stretching

The reality is, there are hundreds of ways to cope with stress—but when you’re overwhelmed, it can be tough to think of any. That’s where counseling can be so helpful. Together, we’ll brainstorm practical and personalized coping techniques that you can apply to your everyday life—giving you a stronger foundation for managing stress and navigating challenges.

The Importance of Self-Care

When someone begins therapy to manage stress or navigate a major life transition, one of the first things we often focus on is creating a solid self-care plan. According to a Psych Central blog, self-care is defined as “any activity we do intentionally to take care of our mental, emotional, and physical health.” In other words, self-care is deeply personal—it’s about finding what nurtures you and meets your needs.

Because everyone is different, there’s no one-size-fits-all approach. What feels restorative and fulfilling for one person might not work for another. That’s why it’s so important to take time for self-reflection. Ask yourself: When do I feel my best—physically, emotionally, spiritually, socially? What activities help me feel calm, grounded, or energized?

These are the moments when you're naturally engaging in self-care.

Once you have a sense of what works for you, it’s helpful to create a self-care plan—something that outlines how you’ll care for yourself across different areas of your life. This might include habits and activities that support your physical health, emotional balance, spiritual well-being, and personal fulfillment. The more consistently you practice self-care, the more resilient you’ll become in the face of daily stress.

Of course, there are times when no amount of self-care can fully buffer the weight of certain life events. But during those moments—like major transitions, loss, or emotional overwhelm—it becomes even more crucial to be intentional about how you care for yourself. In many cases, working with a mental health professional can help you identify what self-care looks like for you, especially when life feels particularly challenging.

Getting Started

Stress can have a ripple effect in your life and affect so many things. Please CONTACT ME to set up your first appointment to get started on your healing journey.

Other Counseling Services Kathleen Provides

I am happy to offer in-person and online individual therapy services for adults. I have practiced in the mental health field for 25+ years and have developed an expertise and passion for working with clients. I specialize in providing counseling for anxiety, chronic illness, chronic pain, depression, stress management, trauma and PTSD and more. I also provide support for busy professionals. I use CBT therapy, DBT therapy and EMDR therapy with great success. If you don’t see the issue you are looking for listed, please contact me to ask if I can help you with your unique situation. I look forward to helping you live your best life possible!

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