How is your stress level right now on a scale of 1-10? 0 – being great, cool, calm, collected and virtually stress free. 10 being – tilt, overload, stressed out, nearing panic attack. This is a terrific question I often use in coaching when clients are working on stress management. It’s a great check-in question to reflect on as well. You can also check in with others too.
I’m guessing you might be feeling stress as it’s the last week of November, yearend is nearing, and the holiday season is beginning. Stress is normal and it’s how we manage it that determines how we feel and are able to deal stress.
How to manage stress? First is to be aware we’re starting to get stressed out before we are at the tilt overload and overwhelm stage.
1. Recognize the Signs of Stress
The first step in managing stress is recognizing its signs. Common symptoms include:
Seek to understand your stressors. What might be the root cause or causes? You can keep a journal for stressful moments. Notice how you react or respond to stress. Is there a pattern, place, or person that is the root cause? Getting curious about our stress can help us determine its source and then how we can better manage it.
2. Practice Mindfulness and Meditation
Mindfulness involves being present in the moment and can significantly reduce stress levels. Consider incorporating these practices into your routine:
3. Move Your Body
Physical activity is one of the most effective ways to combat stress. Exercise releases endorphins, which improve mood and promote relaxation. Do something that moves your body –gardening, walk up the stairs, cleaning, washing the dog or car. The ideal aim for at least 30 minutes of moderate exercise most days: whether it’s tai-chi, Pilates, walking, rowing, swimming, jogging, dancing, yoga, or whatever sort of exercise you prefer.
4. Establish a Routine
Our brains love routines. It saves it from having to think and use energy. When we create a daily routine, it provides structure and predictability. This can help alleviate stress if we don’t stress about getting “ALL” of the things done in our routine. Keep it simple and things you want for your well-being. Include time for work, relaxation, exercise, and socializing. Starting with a sleep routine and prioritizing sleep so that you’re well rested can be a game changer for stress.
5. Connect with Others
Social support is crucial for managing stress. Reach out to friends, family, or colleagues to share your feelings and experiences. Whether through casual conversations or more structured support groups, connecting with others can provide comfort and perspective. Connection is key for resilience.
6. Time Management & Priorities
A major source of stress is often feeling overwhelmed by too many tasks or a lack of control over your schedule. Learning to manage our time more effectively can help reduce this stress.
7. Engage in Hobbies and Leisure
8. Practice Gratitude
Cultivating an attitude of gratitude shifts our focus from stressors and negativity to more positive aspects of life. A simple practice enhances our well-being and builds resilience. 15 Tips for building gratitude.
9. Seek Professional Help
If stress becomes overwhelming or chronic, please don’t hesitate to seek help from a mental health professional.
Managing stress is a vital skill that can lead to improved well-being and living less frazzled. Remember, life is journey is managing stress it too. Be patient with yourself as you explore and implement stress management strategies. If they aren’t working try another tip. Your mental health deserves attention, and managing stress is a crucial step in nurturing it.
How are you managing your stress?
I am eating healthy, exercising and connecting with friends and family.
If you or someone you know would like support dealing with stress, building resilience, career development, change, or has been knocked down reach out and contact me. I provide a safe place to find courage and live boldly.
Latest Client Wins: “Thank you for helping me come up with a plan for dealing with grief during the holidays.” “I had that hard conversation with my boss, they were receptive and things are better now.” Thank you, clients, for doing the hard work – it shows!
I have space for 2 additional clients in November & December. If you or someone you know would like support with your career, goals, setting priorities, becoming resilient or bouncing back, please contact me. Let’s have a conversation to see how I can be of support.
Follow me on social media for insightful contemplation prompts, tips, and motivational quotes.
Peace, and blessings,
Teresa – Managing stress my stress with healthy food & exercise.
Teresa Q. Bitner, M.Ed., PMP, PCC - Resiliency, Change and Loss Coach
Partnering with those who have been knocked down by life and want to build resiliency and move forward and live a bold life.
[email protected]
www.boldfulfilledlifecoach.com
Author of:
· Soul Love: How A Dog Taught Me to Breathe Again
· The First Days: Coping with Life after Loss (updated 2nd edition)
· Explorations into the Being and Doing of Coaching: A collection of voices, insights, and wisdom from Austin area coaches
· My Journey as a Widow: A Widow’s First Journal
I’m guessing you might be feeling stress as it’s the last week of November, yearend is nearing, and the holiday season is beginning. Stress is normal and it’s how we manage it that determines how we feel and are able to deal stress.
How to manage stress? First is to be aware we’re starting to get stressed out before we are at the tilt overload and overwhelm stage.
1. Recognize the Signs of Stress
The first step in managing stress is recognizing its signs. Common symptoms include:
- Physical: Headaches, digestive issues, fatigue, muscle tension, and sleep disturbances.
- Emotional: Irritability, anxiety, mood swings, and feelings of overwhelm.
- Behavioral: Changes in appetite, social withdrawal, and reliance on unhealthy coping mechanisms.
Seek to understand your stressors. What might be the root cause or causes? You can keep a journal for stressful moments. Notice how you react or respond to stress. Is there a pattern, place, or person that is the root cause? Getting curious about our stress can help us determine its source and then how we can better manage it.
2. Practice Mindfulness and Meditation
Mindfulness involves being present in the moment and can significantly reduce stress levels. Consider incorporating these practices into your routine:
- Take a moment to check in on your Feelings: Close your eyes, take a few deep breaths and then ask yourself, “How am I feeling today?” Notice without judgement what comes up and just allow it. Breathe through the feelings and then return to your day.
- Deep Breathing: Take a few minutes each day to focus on your breath. Inhale deeply through your nose, hold for a moment, and exhale slowly through your mouth.
- Engage your 5 Senses: Pick up and object and then describe it using your 5 senses.
- Meditation: Utilize apps or online resources to follow guided meditation. Meditation can help you center your thoughts and relax your body.
3. Move Your Body
Physical activity is one of the most effective ways to combat stress. Exercise releases endorphins, which improve mood and promote relaxation. Do something that moves your body –gardening, walk up the stairs, cleaning, washing the dog or car. The ideal aim for at least 30 minutes of moderate exercise most days: whether it’s tai-chi, Pilates, walking, rowing, swimming, jogging, dancing, yoga, or whatever sort of exercise you prefer.
4. Establish a Routine
Our brains love routines. It saves it from having to think and use energy. When we create a daily routine, it provides structure and predictability. This can help alleviate stress if we don’t stress about getting “ALL” of the things done in our routine. Keep it simple and things you want for your well-being. Include time for work, relaxation, exercise, and socializing. Starting with a sleep routine and prioritizing sleep so that you’re well rested can be a game changer for stress.
5. Connect with Others
Social support is crucial for managing stress. Reach out to friends, family, or colleagues to share your feelings and experiences. Whether through casual conversations or more structured support groups, connecting with others can provide comfort and perspective. Connection is key for resilience.
6. Time Management & Priorities
A major source of stress is often feeling overwhelmed by too many tasks or a lack of control over your schedule. Learning to manage our time more effectively can help reduce this stress.
- Set Priorities: Organize your day into tasks of varying importance. Focus on high-priority items first, and break larger projects into manageable steps. Steps for how to prioritize
- Learn to Say No: Setting boundaries is crucial to time management, dealing with overwhelm and a resilience skill. Be courageous and say no to family and social obligations if they’re adding unnecessary stress to your life. Talk with your boss about your overwhelm and seek a solution. Tips for saying no – soft no’s and hard no’s.
7. Engage in Hobbies and Leisure
- Pursue Creative Outlets: Drawing, painting, writing, or crafting can help you express emotions and divert your focus away from stress.
- Get Outdoors: Nature has a calming effect. Spend time in natural surroundings, whether it’s a walk in the park or a hike in the woods, to clear your mind.
- Relaxation and rest: Prioritize relaxation and rest during free time. The goal is to find things that you enjoy, bring relaxation and joy to you. Be mindful of consuming digital media
8. Practice Gratitude
Cultivating an attitude of gratitude shifts our focus from stressors and negativity to more positive aspects of life. A simple practice enhances our well-being and builds resilience. 15 Tips for building gratitude.
9. Seek Professional Help
If stress becomes overwhelming or chronic, please don’t hesitate to seek help from a mental health professional.
Managing stress is a vital skill that can lead to improved well-being and living less frazzled. Remember, life is journey is managing stress it too. Be patient with yourself as you explore and implement stress management strategies. If they aren’t working try another tip. Your mental health deserves attention, and managing stress is a crucial step in nurturing it.
How are you managing your stress?
I am eating healthy, exercising and connecting with friends and family.
If you or someone you know would like support dealing with stress, building resilience, career development, change, or has been knocked down reach out and contact me. I provide a safe place to find courage and live boldly.
Latest Client Wins: “Thank you for helping me come up with a plan for dealing with grief during the holidays.” “I had that hard conversation with my boss, they were receptive and things are better now.” Thank you, clients, for doing the hard work – it shows!
I have space for 2 additional clients in November & December. If you or someone you know would like support with your career, goals, setting priorities, becoming resilient or bouncing back, please contact me. Let’s have a conversation to see how I can be of support.
Follow me on social media for insightful contemplation prompts, tips, and motivational quotes.
Peace, and blessings,
Teresa – Managing stress my stress with healthy food & exercise.
Teresa Q. Bitner, M.Ed., PMP, PCC - Resiliency, Change and Loss Coach
Partnering with those who have been knocked down by life and want to build resiliency and move forward and live a bold life.
[email protected]
www.boldfulfilledlifecoach.com
Author of:
· Soul Love: How A Dog Taught Me to Breathe Again
· The First Days: Coping with Life after Loss (updated 2nd edition)
· Explorations into the Being and Doing of Coaching: A collection of voices, insights, and wisdom from Austin area coaches
· My Journey as a Widow: A Widow’s First Journal
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It’s official! 🎉 I’m beyond excited to introduce the 2025 Planner — your ultimate tool for building resilience, productivity, purpose, and a fulfilling year. Whether you’re setting big or small goals, managing tasks, or looking for more balance, this planner has everything you need to stay organized, inspired, and focused all year long. Great for time management.
Here’s what you can expect:
🗓 Monthly & Weekly Layouts to stay on top of everything
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And more: $ Income tracking, password tracking, to-do’s, birthdays
Reserve yours now. You’ll be the first to know and pre-order.
Let’s make 2025 the best year yet! 🙌
👉 https://www.boldfulfilledlifecoach.com/pre-order-2025-planner.html
It’s official! 🎉 I’m beyond excited to introduce the 2025 Planner — your ultimate tool for building resilience, productivity, purpose, and a fulfilling year. Whether you’re setting big or small goals, managing tasks, or looking for more balance, this planner has everything you need to stay organized, inspired, and focused all year long. Great for time management.
Here’s what you can expect:
🗓 Monthly & Weekly Layouts to stay on top of everything
🎯 Goal-setting & Tracking pages to track your big dreams
📚 Mindfulness Reflections sections to reflect & grow
🖊 Creative space for your thoughts, sketches, and ideas
And more: $ Income tracking, password tracking, to-do’s, birthdays
Reserve yours now. You’ll be the first to know and pre-order.
Let’s make 2025 the best year yet! 🙌
👉 https://www.boldfulfilledlifecoach.com/pre-order-2025-planner.html
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