Having a bad day? Here are 10 practical ways to manage stress to improve your mental health and emotional wellbeing.
Bad days happen to all of us.
Perhaps everything feels overwhelming, or it seems like nothing is going your way.
And whatever the cause, stress can quickly pile up, making it even harder for you to find your footing.
But it’s not all gloom and doom.
You’re not powerless — you can take control back and not allow stress to take over your day.
Let’s explore 10 practical ways to help you manage stress and feel more grounded, no matter how tough things get.
10 Practical Ways To Manage Stress
Stress isn’t edible but it can sure turn a good day into a bad one, as well create serious damage to our physical, mental and emotional wellbeing.
Here are 10 practical and effective ways you can do to reduce the impact that stress has on your day and in your life.
1. Take deep breaths
Sometimes the simplest solution is the most effective, and deep breathing is one of them.
Deep breathing can instantly calm your nervous system by sending powerful signal to tell your body to relax. With intentional breathing, you reduce body tension, lower blood pressure and decrease heart rate.
So slow down, and take those long deep breaths.
Inhale for four counts, hold for four counts, and exhale for four counts.
Take as many deep breaths as you need.
The best thing about deep breathing is that you can do it anytime and anywhere. For added benefits, try incorporating deep breathing into your morning routine, before or after a workout session, or when you’re out in nature.
2. Unplug
Another easy way to manage stress is to step back from what you’re doing.
Just STOP completely.
Take a break and unplug yourself from the situation, person or thing that’s stressing you out.
Go for a walk, take a nap, or engage in activities that brings you joy, such as reading, listening to uplifting music, or dancing.
This break will allow your body and mind to rest, so when you feel recharged, you’ll have more clarity and focus, and possibly even a fresh perspective on how to manage your stressors more effectively.
3. Use aromatherapy
There’s an undeniable power that scent has on our mood and emotions.
It can bring back nostalgic memories, uplift our spirit and calm our nervous system.
Scents such as lavender and lemongrass have been shown to promote relaxation, reduce anxiety and improve sleep quality.
There are many ways to incorporate aromatherapy into your routine. My favourite is using scented candles. Other ways to add aromatherapy includes adding essential oils to your baths, getting aromatherapy massages or using diffusers oil as room freshener or facial steaming.
4. Get enough sleep
A good night’s sleep is like magic — it can solve so many problems!
When you’re well-rested, your body and mind are in a much better place to handle whatever life throws your way.
Getting adequate sleep helps lower stress, reduce cortisol levels, and bring your body back into balance. On the flip side, not getting enough rest can really throw you off, making it harder to deal with daily challenges.
Try to aim for 7–9 hours of sleep each night so your body and mind can fully recharge. To make your sleep even better, create a calming bedtime routine, which also gives you a head start to your morning routine.
5. Spend time in nature
There’s something about nature that just melts stress away. Even short moments outside can do wonders.
Whether it’s feeling the sun on your skin, hearing the birds sing, or simply enjoying the breeze, spending time in nature can lower stress hormones, such as cortisol, and boost happy chemicals like serotonin and dopamine.
Consider taking some time in your day for a walk in the park, spend a few minutes in the garden or simply sit by a window to soak in the sun and admire the view.
6. Move your body
Moving your body releases endorphins — those feel-good chemicals in your brain that boost your mood and melt away tension.
From strength training to simple stretches, or even a hip hop dance routine, any movement can help your mind and body to feel better.
Plus, regular exercise strengthens the body and builds more resilient to stress over time. So, find a workout that you love and get moving!
7. Declutter your mind through journaling
Feeling overwhelmed with thoughts?
Try journaling.
Grab a notebook and write everything that’s on your mind and in your heart.
Writing things down can help you sort through what’s on your mind and make sense of your emotions.
It’s a great way to release stress, reduce overthinking, gain clarity, and feel more in control.
Plus, it’s your private space, so you can be 100% yourself without any judgment.
Not sure how journaling works? Check out our beginners guide on how to journal, and our 1000+ list of writing prompts to get started!
8. Practice mediation and mindfulness
Meditation and mindfulness are like a reset button for your mind.
They help you stay present, let go of worries, and find a sense of calm in the midst of chaos. And with regular practice, you become more grounded and less reactive to the curve balls that life throws at you.
Take a few minutes each day to focus on your breath or just observe your thoughts without judgment. You might find yourself losing focus, which is totally normal — the key is to release judgement and be in the moment.
There are many different meditation techniques or mindfulness exercises, so be sure to try them out to see what feels right for you.
9. Connect with friends and family
Sometimes, the best way to handle stress is to spend time with people who lift you up.
Whether it’s having a fun conversation, sharing a laugh, or talking about what’s bothering you, the support of loved ones can make all the difference.
Reach out to friends and family who bring you joy and positivity. Their love and encouragement will remind you that you’re not alone.
Plus, they can give you fresh perspectives on whatever’s weighing you down or stressing you out.
Looking for fun ways to spice up your relationship? Check out our 200+ couple date ideas that will take your connection to a whole new level!
10. Laugh it off
Laughter really is seriously one of the most underrated and best medicine. It reduces stress hormones, releases tension, and boosts your mood
It might not solve your problems, but it can definitely make them feel smaller — at least for a little while.
Watch a funny show, share jokes with a friend, or hang out with someone who always makes you laugh.
It’s an easy and free (and very powerful) way to recharge and tackle life’s challenges with a brighter outlook.
Bad Days Don’t Last Forever
Life is full of ebbs and flows, and tough times are just part of the journey.
The key is to ride the waves, not fight against them.
When life feels overwhelming, use these practical de-stress tips to find balance, build resilience and restore peace.
Remember, every challenge you face is shaping you into a stronger, wiser version of yourself.
Leave a Reply