• Adam Fath

4 Ways to Help Manage Stress


Stress is a normal part of life, but when we feel stressed for too long, it can cause physical and emotional problems. Learn how to manage stress effectively by following these steps.

Taking regular breaks helps reduce stress

When it comes to reducing stress, taking breaks throughout the day can be a big help. By stepping away from your work for a few minutes, you can give yourself time to relax and rejuvenate. This can make it easier to focus later on and reduce the amount of stress you feel overall.


There are many ways to take breaks throughout the day. Some people like to go for a quick walk outside, while others prefer to spend their break reading or taking a nap. No matter what you choose to do, taking regular breaks is a great way to reduce stress and keep your mind clear.


Exercise Regularly

When you're feeling stressed, one of the best things you can do is get moving. Exercise is a great way to release tension and anxiety, and it has been shown to be an effective way to reduce stress levels. When you work out, your body releases endorphins, which have mood-boosting effects. Exercising also helps you take your mind off of your problems, providing a welcome distraction. If you're not sure how to get started, try going for a walk or run, or playing some sports. Whatever you choose, make sure to stick with it, and you'll likely start to see a difference in your stress levels.


Some people who are extremely stressed might feel better when they do low-intensity exercises instead of high-intensity exercises. This is because low-intensity exercises don't require as much energy, and they can be a way to gradually ease into a more active lifestyle.


High-intensity exercises, on the other hand, might be too much for someone who is already feeling overwhelmed. If you're not sure what kind of exercise is right for you, talk to your doctor or a certified personal trainer. They can help you figure out a plan that will work best for you and your stress levels.


Sleep Well

Getting enough sleep is essential to good health. Good quality sleep improves your resilience to stress, helping you to cope better with daily stressors. When you’re well-rested, you’re able to think more clearly and make sound decisions. In addition, getting enough sleep can help boost your mood and energy levels. So if you’re feeling stressed out, be sure to get a good night’s sleep!


To get the most out of your sleep, it’s important to practice proper sleep hygiene. This includes following a routine before bed, avoiding caffeine and alcohol after 12 pm (depending on your bedtime), and limiting screen time before sleep. In addition, make sure your bedroom is dark, quiet, and cool. If you have trouble sleeping, consider talking to your doctor about possible causes and what you can do beyond self-help.


Consider this helpful link from the Sleep Foundation, describing how to reduce stress during the evening hours.


Practice breathwork

The 7/11 breathing technique is a simple way to reduce stress. To do it, inhale for seven seconds and exhale for eleven seconds, as best as you can on the exhale. Repeat as needed.

This breathing technique works by slowing down your heart rate and promoting relaxation. It's easy to do anywhere, and it doesn't take long to see the benefits. Give it a try next time you're feeling stressed!


It's best to do this technique for at least 1 minute, but the best results are found at a duration of around 6 minutes. It is important to remember not to practise this technique while driving or operating heavy machinery.


Try this demonstration of the 7/11 technique.


The 20-connected breaths exercise is a simple way to reduce stress. It only takes a few minutes, and you can do it anywhere. To do the exercise, simply inhale deeply once, followed by 4 quick but deep breaths. Repeat this process 3 more times for a total of 20 connected breaths.


The 20-connected breaths exercise is a great way to reduce stress because it forces you to focus on your breath. When you're stressed, your breathing becomes shallow and fast. This exercise helps you to slow down and take deeper, fuller breaths. This allows your body to relax and lets your mind focus on the present moment.


Try this short instructional video 20 Connected Breaths.


In Conclusion

Each of these ideas is a great option if you're feeling overwhelmed. Try to take some time for yourself each day, even if it's just 10 minutes.


Do you feel like your stress is never-ending?

If you're ready to get professional help, we at Wilston Therapy can help. We are a team of professional and friendly psychotherapists that love working with a variety of people.