Stress Management – Practical Tools for a Calmer Mind

Shaila Anjum
6 days ago
2 min read

Stress is part of life—but when it becomes overwhelming or chronic, it can take a toll on both your body and mind. At CRCC, we recognize that while stress may be inevitable, how we manage it makes all the difference.

This month, we’re focusing on evidence-based strategies to understand, manage, and reduce stress in your daily life.

What Is Stress?

Stress is your body’s natural response to any demand—whether it’s a tight deadline, a difficult conversation, or ongoing uncertainty. It shows up in three interconnected domains:

Physical (headaches, fatigue, tense muscles)
Emotional (irritability, anxiety, sadness)
Cognitive (racing thoughts, forgetfulness, difficulty concentrating)

While short bursts of stress can be motivating, chronic stress can impact your sleep, mood, relationships, and overall health.

Signs You Might Be Carrying Too Much Stress

Trouble sleeping or constant fatigue
Feeling overwhelmed or “on edge”
Withdrawing from others
Difficulty focusing or making decisions
Physical symptoms like jaw tension, stomach issues, or frequent illness

If this sounds familiar, you’re not alone—and there are effective ways to feel better.

Tools for Managing Stress

Here are five simple, proven strategies you can begin using right away:

1. Name What You’re Feeling

Stress often intensifies when we don’t recognize or label it. Try saying: 🗣️ “I’m feeling pressure because of this deadline.” This helps activate the thinking brain and calm the emotional one.

2. Breathe Intentionally

Try this short breathing practice: ➡️ Inhale for 4 seconds ➡️ Hold for 4 seconds ➡️ Exhale for 6 seconds Repeat for a few cycles. Breathing deeply slows your heart rate and sends a signal of safety to your nervous system.

3. Break It Down

When everything feels too much, break tasks into small, manageable steps. Prioritize one thing at a time. Progress—even if small—reduces overwhelm.

4. Move Your Body

Exercise—whether it's walking, dancing, stretching, or a quick workout—helps your body release built-up tension and produce feel-good chemicals like endorphins.

5. Connect with Someone

Reach out. Talk to a friend, therapist, or support person. Stress often shrinks when it’s shared.

Build Your “Stress Management Toolbox”

What works for one person may not work for another. Consider experimenting with:

Journaling or expressive writing
Mindfulness or meditation (see last month’s newsletter!)
Creative outlets (art, music, baking)
Time in nature
Limiting news or social media exposure

The goal isn’t to eliminate stress completely—but to have tools ready when it shows up.

Remember: You Don’t Have to Manage Stress Alone

Therapy can help you understand your unique stress patterns, build emotional resilience, and create personalized coping strategies. If you’re feeling stuck or stretched too thin, we’re here to support you.