Understanding and Managing Stress: Practical Strategies for Everyday Life

Feb 28

Any doctor, therapist, osteopath, naturopath, or weight-loss expert will tell you that managing stress is essential for overall well-being. Social media is flooded with cortisol detoxes and somatic exercises, but what exactly is stress, and how can we regulate it in a practical and tangible way?

What is Stress?

According to the World Health Organization (WHO, 2023), stress is a state of worry or mental tension caused by difficult situations. It is a natural human response that helps us address challenges and threats. Everyone experiences stress—it is unavoidable—but how we manage it can significantly impact our well-being.

Symptoms of Stress

Stress manifests in different ways, including physical, psychological, and behavioural symptoms. Recognizing these signs can help you take proactive steps to regulate stress before it becomes overwhelming.

Physical Symptoms (Cleveland Clinic, n.d.):

Aches and pains
Chest pain or a racing heart
Exhaustion or trouble sleeping
Headaches, dizziness, or shaking
High blood pressure
Muscle tension or jaw clenching
Stomach or digestive issues
Weakened immune system

Psychological Symptoms:

Anxiety or irritability
Depression
Panic attacks
Sadness

Behavioural Symptoms:

Alcohol or substance use
Gambling
Overeating
Compulsive behaviours (shopping, internet use, etc.)
Smoking

What Causes Stress?

Stressors can be both positive and negative. Major life transitions, whether joyful (a new job, marriage, a baby) or challenging (divorce, job loss, financial struggles), can create stress. Stress can also be short-term (studying for an exam, preparing for a presentation) or chronic (caregiving responsibilities, systemic discrimination or oppression, high-pressure jobs, living with chronic illness). Stress is subjective—only the person experiencing it can truly gauge its impact.

How to Manage Stress

The goal is not to eliminate stress, but rather to focus on regulating it. Instead of white-knuckling through your day and engaging in unhelpful habits later, try short, intentional activities throughout the day to release pressure and calm your nervous system.

Here are some simple, effective strategies:

✨ Pause to Breathe: Close your eyes, inhale for four counts, hold for four, and exhale for six. Repeat four times. Try this while waiting for your coffee, at a red light (eyes open!), or before getting out of bed.

✨ Stretch for 1-2 Minutes: Unclench your jaw, roll your shoulders, stretch your neck, or do a forward fold. If possible, take a brisk five-minute walk to reset your mood.

✨ Use Your Senses: Step outside and notice what you hear, see, or smell. This grounds you and helps pull you out of fight-or-flight mode.

✨ Shake It Off: If you feel tension building—clenched jaw, scrunched shoulders, shallow breathing—stand up, shake your arms, wiggle your body, or have a quick kitchen dance party. It may feel silly, but it works!

✨ Short Digital Detox: Put your phone on silent and step away from screens for five minutes to reset focus and decrease sensory overload.

✨ Talk to Yourself: Remind yourself: “This is hard, and I can handle hard things.” or “I am doing the best I can with what I have.” Repeating affirmations can help regulate emotions and create a sense of safety.

Stress will always be part of life. Learning how to regulate yourself in the midst of it? That is how you build emotional resilience!