19 Strategies for Managing Stress Inspired by Psychology
Stress management requires practical approaches backed by psychological research, as leading psychologists reveal in this comprehensive guide. The article presents 19 evidence-based strategies ranging from grounding techniques to mindfulness practices that can transform anxiety responses. Experts share actionable methods to activate the parasympathetic nervous system and convert overwhelming feelings into manageable tasks for everyday resilience.
Engage Senses With 5-4-3-2-1 Grounding Technique
When I feel overwhelmed by stress, I rely on the 5-4-3-2-1 grounding technique, which I discovered through Deb Dana's Polyvagal Card Deck. This approach helps me systematically engage my senses to bring my focus back to the present moment, effectively shifting my nervous system from a state of stress to one of greater calm. The practice has been particularly valuable during times when I feel scattered or anxious, as it provides a structured way to reconnect with my surroundings and regain mental clarity. Understanding the science behind my autonomic nervous system through these resources has transformed how I approach stress management in both my personal and professional life.
Transform Anxiety Into Valuable Data Source
When I feel anxious, I ask myself, "What's my brain trying to protect me from right now?" That small shift turns anxiety from an enemy into a data source.
Usually, I find it's not the fear of failure but the fear of surprise. Once I name that, I outline the worst-case scenario, make a plan for it, and the tension drops immediately.
Seeing anxiety as a signal instead of a symptom has helped me stop fighting my brain and start collaborating with it.
Mindful Distance Between Thoughts and Self
My go-to strategy for managing stress and anxiety is grounded cognitive reframing through mindful awareness—a blend of cognitive-behavioral techniques and mindfulness practice. Over the years, I've found that stress isn't only caused by external pressures, but by how our minds interpret and internalize those pressures. When I start feeling overwhelmed, I pause and intentionally observe my thoughts as if I'm standing a step outside of them. This small act of awareness—acknowledging "I'm noticing the thought that I can't handle this" instead of "I can't handle this"—creates distance between the emotion and the self. That space is where choice and calm begin to return.
From there, I use cognitive reframing, asking myself gentle but grounding questions: Is this thought factual or fearful? What evidence supports or contradicts it? What would I tell a patient feeling this way? This approach helps interrupt the automatic cycle of catastrophic thinking that often fuels anxiety. It's not about forcing positivity—it's about anchoring in perspective.
I pair this mental reframing with a physical grounding routine: slow diaphragmatic breathing, unclenching my jaw and shoulders, and feeling my feet firmly on the floor. This sensory awareness signals safety to the nervous system, helping regulate the body's stress response. Over time, this combination of cognitive and somatic grounding has trained my mind and body to respond with steadiness rather than reactivity.
This strategy has been invaluable, especially in crisis settings where emotional regulation is crucial. It allows me to stay composed, think clearly, and model calm for patients who are struggling. Personally, it's helped me separate my professional role from my personal sense of peace. In essence, this practice reminds me that stress is inevitable, but suffering is often optional—and that with awareness and compassion, even anxiety can become a teacher rather than an enemy.
Movement, Connection, Nurturance Build Stress Resilience
After more than 30 years as a clinical social worker, people often assume my go-to strategy for stress and anxiety would be finding a good therapist, but that is not actually where I start. While therapy can be invaluable, I have found that many symptoms of stress and anxiety can be eased or prevented by returning to three fundamentals: Movement, Connection and nurturance.
Movement helps regulate both body and mind. When we move, whether walking, stretching, or taking a hike—our brains release dopamine and endorphins, natural mood regulators that counteract the effects of cortisol, the stress hormone. I've learned that consistent movement, even in small doses throughout the day, resets the nervous system and boosts resilience.
Connection is equally vital. We are social creatures by design; being around others activates neural pathways that promote safety, trust, and oxytocin release—the same hormone linked to bonding and calm. In a world where many people live behind screens or work in isolation, genuine human contact can be one of the most powerful antidotes to anxiety.
Finally, nurturance is about how we care for ourselves—through sleep, nutrition, laughter, hygiene, boundaries, and self-compassion. True self-care isn't about indulgence (massages and bubble baths); it's about intention. It's saying no to what drains us, and yes to what sustains us.
Movement, Connection and Nurturance are conerstones that I rely on personally and professionally. When these needs are met and prioritized, it prevents stress and anxiety that can build to a crisis point. They are simple, evidence based and highly effective ways to bring the nervous system and our health "back online".
Body-Based Responses Address Physical Anxiety Symptoms
My go-to strategy for both myself and my clients when it comes to addressing stress or anxiety is to feel the anxiety in my body and give it what it needs. Often, I find that anxiety shows up as a physical sensation, which can change depending on the situation. Sometimes my anxiety makes my mouth dry, so I drink cold water and focus on the feeling to ground myself. Sometimes it feels like a buzzing in my body, and I need to get up, move, and stretch to release it. Most times, I either breathe fast or hold my breath, and giving my body a more intentional way to breathe helps alleviate stress or anxiousness. These techniques are rooted in somatic therapy and give the brain something to anchor to, helping me stay present in the moment.
When anxiety is mostly thoughts, I find that ERP responses to anxious thoughts help the most. For example, a big anxiety-inducing thought might be, "What if XYZ bad thing happens?" I remind myself, "We have no evidence that this is happening or will happen," and lean into the discomfort of the unknown. Anxiety can feel insatiable, urging us to know immediately what is happening. When we ruminate, we think we're solving a puzzle, but instead of solving it, each repeated thought adds another piece, prolonging the anxiety. By combining ERP strategies with somatic grounding techniques, I've found this approach to be the most helpful for managing anxiety and stress, whether stemming from trauma or everyday stressors.
System Shutdown and Detachment Prevents Panic
It is truly valuable when you find a method to manage the intensity of pressure, because your clear thinking is your most important tool on any job. My own experience with high-stakes stress taught me a major lesson in slowing down. The "radical approach" was a simple, human one.
The process I had to completely reimagine was how I reacted to a major failure. When a big fault hits, the initial feeling is panic—that immediate pressure to fix it leads to mistakes. I realized that a good tradesman solves a problem and makes a business run smoother by ensuring he never works in a state of crisis.
The one strategy I use is the "System Shutdown and Detachment." When stress builds, I physically walk away from the panel for five minutes. This is based on the understanding that panic narrows your focus. The "strategy" forces a mental break, allowing me to return to the problem with the clear, logical thinking required by the blueprint.
This approach has been incredibly helpful because it prevents errors caused by rushing. It proves that calm, methodical thought is always faster than panic. It ensures the job is done right the first time, protecting my reputation.
My advice for others is to treat your mind like a sensitive instrument. A job done right is a job you don't have to go back to. Don't try to outwork the stress; out-think it with a forced reset. That's the most effective way to "manage stress" and build a career that will last.
Physical Labor Resets Mental Stress Patterns
Dealing with stress and anxiety in my business isn't about reading a book on psychology. My go-to strategy is a lot simpler: when the mental noise gets too loud, I force a complete break by getting my hands dirty with concrete, physical labor. I shift my focus to a task I can immediately control and finish.
The process is straightforward. If the phone calls or the paperwork have me stressed out, I go out to the garage or the yard. I grab a rag and some oil and start cleaning and sharpening blades. I'll stack shingles, organize the tools in the truck, or check the fluid levels in the equipment. It is repetitive, simple work that has a clear end goal.
This simple routine is incredibly helpful. The repetitive, concrete nature of the work—a perfectly stacked pallet, a sharp blade—forces the mental part of my brain to slow down and focus on what's right in front of me. I am focusing on a task where the problem (a dull blade) and the solution (a sharp blade) are immediate and clear.
The key lesson is that you can't always think your way out of stress; sometimes you just have to work your way out of it. My advice to anyone is to find a simple, hands-on task—something where the problem and the solution are clear and tangible—and focus on it completely. That physical break is what lets your mind reset so you can go back to the office problems with a clear head.
Scheduled Breaks Prevent Stress From Building
Scheduled decompression is the technique that consistently works. Instead of waiting for stress to peak, I block 15 minutes between major tasks to disengage completely—no phone, no email, no multitasking. That time is spent on a grounding activity such as deep breathing, a short walk outside, or writing a few quick notes about what is on my mind. The structure matters more than the activity itself because it creates predictability for the nervous system.
This approach has been helpful because it prevents the build-up of tension that often leads to decision fatigue. In grant consulting, where deadlines are tight and stakes are high, I return to work after each break with a clearer head and sharper focus. Over time it has reduced the frequency of stress-related mistakes and improved my ability to stay calm during high-pressure client interactions.
Different Strategies For Different Stressors Work
Managing stress is very effective when you address the stressor, and I have different approaches for different situations. When I'm overly stressed at work, I try to forget about immediate problems, and one effective method is watching comedy shows. This distracts me from stressors at that moment, as taking a walk isn't effective because my mind remains fixated on work. In cases of anxiety, I practice breathing exercises and meditation, and I try to talk more or write things down. When I'm anxious, writing out positive future plans helps me significantly, bringing focus that is beneficial for resolving anxiety issues.
Grounding Techniques Reset Nervous System Response
One strategy that I return to often for managing stress and anxiety is grounding through awareness of the present moment. This goes beyond mindfulness as a concept and becomes a way to help the nervous system reset when it begins to respond as if danger is still present. I think that when someone has experienced trauma or long-term stress, their body learns to stay on high alert even in safe situations. Grounding techniques gently teach the brain and body to recognize that they are safe right now.
In my experience, I use this approach both personally and in my clinical work. It can start with something simple, like feeling my feet on the floor or paying attention to the rhythm of my breathing. When my mind starts to race, I take a few slow breaths and identify three things I can see or hear around me. These small moments of awareness shift attention away from anxious thoughts and back to the body, which signals calm to the nervous system.
I think this strategy works because it creates a sense of safety from within. Many of the people I work with are surprised by how much difference these small practices make once they become part of a routine. For me, grounding is not about eliminating stress but about finding stability in the middle of it. It has been one of the most practical and reliable ways to regain focus, reduce overwhelm, and remind both the mind and body that they can return to balance.
Structured Reflection With Intentional Breathing Creates Clarity
Structured reflection paired with intentional breathing exercises serves as my primary method for managing stress and anxiety. Taking dedicated moments to observe thoughts without judgment while focusing on controlled, rhythmic breathing helps disrupt the automatic cycle of stress responses and creates mental clarity. This practice allows for more deliberate thinking and reduces impulsive reactions in high-pressure situations.
Applying this strategy has been particularly helpful in professional settings where rapid decision-making is required. It enhances emotional regulation, enabling a calm, measured approach to patient interactions and administrative responsibilities. Over time, consistent practice has improved resilience, allowing me to maintain focus and composure while navigating complex challenges and supporting clients effectively.
Five Step Process From Stress To Action
Here's my strategy to manage stress or anxiety -
1. Step away - Stepping away from the stimuli. Usually, when I am experiencing stress or anxiety, there is something that stresses me out actively, or triggers old stressors, or even overstimulates me like too bright lights or loud sounds overlapping on each other. Stepping away briefly for a few minutes allows me to separate myself from the stimuli that are oftentimes out of my control.
2. Step into - Step into a more relaxing space. This usually looks like a dark or dim room, or spaces that are more open, like my garden. If I can't find spaces like these instantly, I try to step into a different room and put on my headphones - playing songs that relax me. This is all about being able to take back control in a more relaxing space (in whatever capacity) that is not actively or passively triggering me.
3. Reset - Resetting looks like getting rid of the excess energy that often comes with stress/anxiety. This can work in 3 ways - Grounding (taking deep breaths to reset ourselves), Movement (taking a quick walk or dancing or simply shaking things off), and Emotional Regulation (quick journalling, talking to a friend/loved one, or even complaining out loud in your mind for like 5 minutes)
4. Plan - Once we are done getting rid of the excess energy-our mind and body relaxed, we often feel relatively relaxed and in control. This is when we plan for the situation ahead. How are we going to deal with whatever is going on? Do we need extra resources or people who can support us? Have I dealt with a similar situation in the past, and if so, what worked and what didn't?
5. Move ahead - Once we have a plan in place, we execute it. It might not always be smooth sailing, but if it gets too anxiety-inducing or stressful, I usually repeat the cycle. If it feels out of my control, I take a longer break or pause until the next day, where I can approach it from a fresher mind/perspective.
This strategy has worked for me for the past 4 years, and continues to do so. I hope it helps you too!
Present Moment Focus Through Vipassana Meditation
My go-to strategy for managing stress comes from my extensive practice with Vipassana meditation, which has taught me to return to the present moment and focus on regulating my breathing. This approach helps me distinguish between the actual situation and my interpretation of it, allowing me to regain clarity when facing challenging circumstances. The practice has been invaluable throughout my career, providing a reliable method to maintain effectiveness even during chaotic periods.
Neurotools Shift From Reactivity To Clarity
Based on my understanding of psychology, I rely on specific neurotools that help calm my nervous system when facing stress or anxiety. These simple practices allow me to shift from a reactive state to one of steadiness and clarity in real time. This approach has been invaluable in preventing burnout and helping me make more aligned decisions, particularly when facing high-pressure situations. The consistent application of these techniques has built my capacity to maintain a grounded state even during challenging circumstances.
Accept What You Cannot Control
Learning how to accept all of life's experiences, both pleasant and unpleasant, has been a game changer for myself and my clients. Anxiety and stress often arise when you are trying to predict or control something that you have no control over, which leads to emotional distress, nervous system dysregulation, and self-criticism. Life is full of undesirable experiences- from being stuck in unexpected traffic to not landing the job you thought you interviewed so well for- and spending time ruminating over what you could have done differently or how unfair life can be is only going to add to your suffering. This does not mean that you condone actions or circumstances that are unjust, but rather that you can differentiate between factors that are actually within your power to change versus those that are not. When you're already overwhelmed and overstimulated, a coffee order being made wrong can ruin your day. Choosing acceptance would look like telling yourself, "This didn't go my way and I'm not happy about it, but I've already driven away and there's nothing I can do about it. I'd rather focus my energy on things that I value more, instead of spending the next 30 minutes stewing about it."
Mental Breathing Creates Space For Processing
When it comes to managing stress or anxiety, I've found that creating balance between mental input and output is essential.
One strategy I rely on consistently is what I call "mental breathing" - intentionally stepping away from content consumption. I spend a lot of time taking in information from screens and media and my mind rarely gets a chance to process it all. Just as we need to physically exhale after inhaling, my brain needs time to "breathe out" - to sit with thoughts without constant new inputs.
I've found this mental space essential for maintaining balance. Simply sitting quietly and breathing, letting my mind work through whatever it's dealing with. After work, this helps me be open to the classical family conversation.
Physical activity is my other key strategy. Regular exercise is really important in managing my stress levels...
Convert Anxiety Into Concrete Operational Tasks
A lot of aspiring professionals think that to manage stress, they have to be a master of a single channel. They focus on measuring symptoms or isolated relaxation techniques. But that's a huge mistake. A person's job isn't to be a master of a single feeling. Their job is to be a master of the entire operational system.
My go-to strategy for managing stress is Daily Operational Triage and Prioritization. This taught me to learn the language of operations. I stop thinking about stress as a feeling (Marketing) and start treating it as a failure of the system (Operations).
The strategy has been helpful by getting me out of the "silo" of emotional metrics. I immediately convert vague anxieties into concrete, operational tasks. For example, worry about a big client order is not treated with deep breathing, but by auditing the inventory of heavy duty OEM Cummins parts and verifying the 12-month warranty documentation. This connects the stress to a controllable business function.
The impact this had on my career was profound. It changed my approach from being a good marketing person to a person who could lead an entire business. I learned that the best stress relief in the world is a failure if the operations team can't deliver on the promise. The best way to be a leader is to understand every part of the business.
My advice is to stop thinking of stress as a separate problem. You have to see it as a part of a larger, more complex system. The best managers are the ones who can speak the language of operations and who can understand the entire business. That's a person who is positioned for success.
Small Actions Break Cycle Of Stress
When things get hectic, I go back to something simple—action over thinking. In sourcing, delays and supplier issues can pile up fast, especially here in Shenzhen where everything moves quick. I've learned that the more I sit and worry, the worse it gets. So I focus on one small task I can finish right away, even if it's just checking a shipment report or calling a supplier. That small win resets my head. It's like momentum therapy—you move a bit, and the stress starts to loosen up. Psychology aside, doing beats overthinking every single time.
Portable Techniques Activate Parasympathetic Nervous System
The two strategies I most commonly use are simple yet effective psychological principles. At times of stress or anxiety, I practice intentional breathing exercises that activate my parasympathetic nervous system, naturally signaling my body to relax. Another technique I find particularly valuable is using headphones to listen to biolateral music. Biolateral music alternates gentle sounds between the left and right ears, stimulating both brain hemispheres to promote balance and calm the nervous system. I've found it very effective for reducing anxiety and improving emotional regulation.
What I find most helpful about these approaches is that I can use them virtually anywhere. For me, stress management isn't about creating a pressure-free life (which would be unrealistic), but rather developing dependable systems that help me function effectively when inevitable stressful situations arise.
