My clients want to know: What’s the BEST way to deal with stress?
Stress is an inevitable factor in life that we need to know how to navigate personally and professionally. While disturbing, it’s also an opportunity for development, skill-building, and growth.
Cultivate skills for well-being.
When it comes to coping skillfully with stress, there are no quick fixes or shortcuts. It’s about cultivating sustainable practices, consistent integration, and ongoing commitment. It’s not necessarily hard; it’s about being strategic.
I recommend creating a custom list of practices that work for you. For some clients, that’s a “Personal Sustainability Plan,” but an informal list is enough for others.
It’s not a one-size-fits-all solution; it's an approach to stress management tailored to your unique needs, preferences, and lifestyle that empowers you to metabolize stress and cultivate skills for long-term well-being.
Create your custom roadmap to thriving.
Here are a few essential steps:
Categorize Your Stress. Identify the type of stress you're experiencing. Everyday stress—a manageable, expected part of daily life? Training stress—an intentional challenge aimed at increasing capacity? Or, a third and quite challenging category, excessive stress—surpassing your current capacity.
Match the Appropriate Recovery. For everyday stress, use routine practices that support your current capacity. For training stress, seek activities that help you build strength and resilience. For excessive stress, whether chronic or acute, choose activities that cultivate a state of balance and calm.
Reflect and Adjust. Remind yourself to maintain awareness of your stress levels and recovery practices. Adapt and adjust your approaches to update effectiveness. Personal sustainability is an ongoing journey in which self-sensing is foundational.
Explore actionable ideas.
How much time do you have?
Less than 5 Minutes: Practice a grounding exercise, do deep breathing, write down 3 things you’re thankful for, do jumping jacks. or name 5 things you see.
5-10 Minutes: Take a short walk or practice mindfulness. Listen to music. Take a break and hydrate.
10-20 Minutes: Stretch, exercise, journal, or practice muscle relaxation. Look at photos of meaningful memories. Call a friend. Read.
20+ Minutes: Do a hobby, exercise, take a nature walk, or meditate. Play an instrument. Do a puzzle. Chop some wood. Create some art. Cook a meal.
For example: If someone says something in a meeting that triggers a stress response, you could take three belly breaths, name five things you can see, or write down three things you’re thankful for.
Once you’ve left the meeting, check in with yourself: is your stress response still activated? If so, use another stress recovery method based on the type of stress and how much time you have. Repeat until you feel grounded and calm again.
Mastering self-regulation and grounding yourself in skillful practices help generate the inner growth that will make you stronger, more successful, and happier in pursuit of a healthier life.
Photo by Caleb George