Managing Stress During Difficult Times
Every stage of life presents its own unique challenges and opportunities. But sometimes, the pressures of daily life—whether related to finances, family, employment, health, or world events—can feel overwhelming. A certain amount of stress is normal during uncertain times, especially when facing serious concerns like job insecurity or a loved one’s health crisis. The key is to manage stress before it takes over.
Dr. Jeffrey Borenstein, President and CEO of the Brain & Behavior Research Foundation (BBRF) and host of the PBS Show Healthy Minds, notes, “Often people minimize the stress they are under, and the effect it has on them, and don’t take action.” Recognizing stress early and being proactive about managing it is essential for maintaining mental and emotional well-being.
Here are eight practical tips for managing stress when times get tough:
1. Be Honest
Bottling things up or pretending everything is fine can increase your stress. Instead, be open about your situation with those around you. If your child wants a new game or a friend invites you to a pricey destination wedding you can’t afford, speak honestly. Try saying, “I know you’d love that game, but we’re managing a lot of expenses right now,” or “I’d really like to be there, but it’s just not financially feasible for me at the moment.”
2. Lean on Your Support Network
When facing tough times, it’s tempting to withdraw and deal with things alone. But reaching out to trusted friends or family can provide much-needed emotional support. They can offer a listening ear, a fresh perspective, or simply remind you that you’re not alone.
3. Take Action
Taking small steps toward solving a problem can bring a sense of control and ease anxiety. Worried about job security? Update your resume and start networking. Concerned about global issues? Consider getting involved with a cause or organization that aligns with your values.
4. Avoid Unhealthy Coping Habits
It’s common to reach for comfort in times of stress, but habits like smoking, excessive drinking, or overeating can actually increase anxiety and take a toll on both physical and mental health. Try to recognize these patterns early and replace them with healthier alternatives like going for a walk, journaling, or talking to someone you trust.
5. Limit Social Media and News Consumption
Constant exposure to distressing news headlines and the pressures of social media can fuel anxiety and make stress feel even more intense. Give yourself permission to take breaks from screens, set boundaries around how much news you consume, and choose trustworthy sources. Consider setting a specific time each day to check the news and avoid scrolling before bedtime.
6. Know What Helps You Cope
Discover and lean into the activities that help you unwind. Maybe it’s reading, solving word puzzles, attending religious services, or gardening. Relaxation techniques like deep breathing or meditation can also make a difference. Even a few minutes of quiet reflection each day can help calm your mind.
7. Prioritize Exercise and Sleep
Regular physical activity and adequate sleep are vital for managing stress. Exercise releases endorphins that boost your mood, while proper rest allows your brain and body to recharge. Maintaining a consistent routine in both areas can dramatically improve your resilience.
8. Know When to Seek Professional Help
Everyone needs help from time to time. If your life feels too chaotic to manage and you're spinning your wheels worrying about it, talk with a professional.
