6 Expert-Approved Tricks for Handling Stress

Stress is a natural part of life — but when it starts to build up without healthy coping tools, it can take a serious toll on both your body and mind. From packed schedules and endless to-do lists to difficult conversations and life transitions, it’s easy to feel overwhelmed.

“Stress has a tendency to impair your clarity and your ability to make wise choices,” therapist Erin Rayburn, LMFT, LPC-MHSP, NCC, founder of Evergreen Therapy, a mental health collective. “It can also increase any underlying dormant mental health issues, which can be very problematic. Stress steals or prohibits us from feeling joy in the present. It can also be toxic to the body over time and cause autoimmune issues.”

In fact, a 2021 study published in Autonomic Neuroscience found that both physical and psychological stressors can contribute to sudden cardiac arrest — further underscoring the need to take stress seriously.

With that in mind, it’s worth developing simple, effective strategies when handling stress. Below, Rayburn shares her top tips. And of course, if your stress feels overwhelming or persistent, don’t hesitate to seek support from a healthcare professional.

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1. Look for unnecessary stressors in your life.

Rayburn recommends starting by taking a step back and identifying what’s actually causing stress in your life. “Evaluate what stress is in alignment with your values,” she says. “Ask yourself what is worth putting up with.”

Begin by assessing how you perceive each stressor. If something is creating tension but isn’t essential or meaningful to you, it may be something you can let go of. Of course, not all stressors are avoidable. In cases where stress is tied to responsibilities or relationships you can’t easily change, consider practical ways to make those situations more manageable—whether that means setting boundaries, asking for support, or reworking your routine.

2. Reduce your screen time.

“People use their phones thinking they are distracting from stress, but in fact may be adding to it with all the content and emotional triggers that are in the media,” says Rayburn. “Beware of what you use your phone for and what you are looking at. Ask yourself, ‘how do I feel after ingesting this content?’”

A 2021 study in Frontiers explored the link between smartphone use frequency and mental health, highlighting that fear of missing out (FOMO) may play a key role in heightened stress levels after screen time.

If this sounds familiar, a helpful first step when handling stress is to reassess how you spend your time. Try focusing on activities that genuinely recharge you—and filter out the digital noise that doesn’t.

3. Cut out what feels toxic in your life.

In many cases, the content we consume on screens can be toxic and become a major source of stress, says Rayburn.

“This sometimes looks like people more so than things, but some toxic things can be how much attention you give to social media,” she says. “This may also look like considering how much news you’re digesting each day. No phones at the dinner table is actually a pretty effective rule for people trying to discipline themselves when they give attention to social media.”

Related: 9 Recipes That Actually Reduce Your Stress Levels, According to Science

4. Give yourself time to meditate and reflect.

“Stress is often a sign we need to stop and take time to meditate, relax, and reflect on what is causing us stress and re-evaluate why we’re being stressed out about it,” says Rayburn. “This is part of what counselors call ‘getting grounding,’ which can be very helpful in staying focused and motivated.”

Plus, according to the National Center for Complementary and Integrative Health, research has found meditation and mindfulness not only help with feelings of anxiety and stress, but also with depression, pain, and symptoms related to withdrawal from addictive substances.

5. Eat nutritious meals and drink plenty of water.

“Planning meals helps with maintaining healthy blood sugar for having the capacity to tolerate some levels of stress,” says Rayburn. “Staying hydrated makes your brain work better.”

According to the MD Anderson Cancer Center, foods high in sugar and refined carbohydrates cause a stressful response due to the major blood sugar spike after consumption. Stress connects to blood sugar levels due to cortisol. Water has natural calming tendencies, and drinking enough can help with handling stress, managing anxiety, and keeping your body relaxed.

6. Laugh!

Laughter truly is the best medicine when it comes to handling stress — especially for stress, according to Rayburn. “Laughter is known for reducing stress and releasing endorphins in our bodies, which help boost a sense of well-being,” she says.

So cook yourself a deliciously nutritious meal, gather around some friends (no FOMO!), and enjoy a screen-free, stress-free time together — and be sure to laugh!

Read next: 7 Practices To Reduce Your Stress Around Food

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