7 effective stress management techniques

ONE IDEA FOR YOU TO THINK ABOUT 

Have you ever felt overwhelmed by stress? Unsure of how to manage it?

I used to feel that way all the time. I thought my only option was to push through and hope for the best.

But over time, I realized that real stress management isn’t about doing more.

It’s about doing less of what drains you—and using the right tools to stay grounded.

Here are 6 stress management techniques (and when to use them):

1. 4-7-8 Breathing Technique

Breathe in for 4, hold for 7, and exhale for 8. Repeat a few times to quickly calm your nervous system and refocus.

↳ When to use it: Right before a meeting or when you feel anxiety kicking in.

 2. Digital Detox

Screen time can be a big stress trigger. Take an hour—daily, if possible—to unplug. Use the time to read, walk, or be offline. Just a little break from tech works wonders for mental clarity.

↳ When to use it: When notifications are overwhelming you, or you’re glued to your screen.

3. Progressive Muscle Relaxation

Starting from your toes, tense and release each muscle group up to your head. This exercise lets you pinpoint and let go of physical stress, one muscle at a time.

↳ When to use it: At the end of a long day to release any built-up tension.

 4. ABC Technique

This helps shift your perspective fast. (A)cknowledge the stressor, (B)rainstorm different ways to look at it, and (C)hoose the perspective that serves you best. It’s a quick mental reset for when stress makes you feel stuck.

↳ When to use it: To reframe a stressful thought or situation.

5. Mel Robbins’ 5 Second Rule

Count backward from 5, and as soon as you hit 1, take action. This gets you past overthinking and builds confidence each time you power through hesitation.

↳ When to use it: Right before a task you’re hesitating to start.

 6. Box Breathing

Inhale for 4, hold for 4, exhale for 4, hold for 4—and repeat. It’s a simple way to regain focus and calm, anytime, anywhere.

↳ When to use it: To recenter yourself before a big presentation or stressful event.

ONE QUESTION TO ASK YOURSELF

How can you remind yourself to reach for these tools instead of letting stress take over?

ONE EXERCISE FOR YOU TO TRY THIS WEEK

Choose one of these techniques and commit to using it each time you feel stress building up.

Test it out in different situations and take note of how you feel before and after.

Managing stress is about reaching for the right tools in the moment, so you stay calm, centered, and ready to handle whatever comes next.

You got this!