If you want to know how to cope with stress, you’ll love this article.
No matter what you do for a living, stress finds its way into your day. It might be the pressure of trying to cram too many tasks into a tight schedule, the uncertainty of not knowing where the next paycheck will come from, the constant balancing act between work and family, or even something as simple as your laptop freezing right before a big meeting. Stress shows up in many forms, and nobody is immune to it.
At its core, stress is your body’s built-in alarm system. It’s the same ancient survival mechanism that kept our ancestors alive when they were faced with danger. Your heart starts racing, blood pressure spikes, adrenaline floods your system, and your body mobilizes energy to either fight or run. In short bursts, this response sharpens your senses and helps you perform under pressure. A sprinter at the starting line, a student sitting down for an exam, or a firefighter responding to an emergency all rely on this surge of focus and energy.
But when stress stops being occasional and becomes constant, it changes from helpful to harmful. Long-term stress wears down the immune system, disrupts sleep, creates tension in the body, and can cloud your thinking. Over time, it’s linked to serious issues such as anxiety, depression, and cardiovascular disease. Instead of sharpening your focus, it leaves you feeling drained, distracted, and vulnerable.
The real challenge isn’t eliminating stress entirely—that’s impossible. The key lies in learning how to channel it productively and release it before it builds up. Think of it like pressure in a cooking pot: if you don’t let out some steam, eventually it bursts. By practicing small, consistent stress-relieving habits, you can keep that pressure in check and prevent it from overwhelming you.
Here are simple yet powerful strategies to start with:
How To Cope With Stress:
1. Deep Breathing
Something as basic as breathing can completely shift how your body reacts to stress. Unfortunately, most of us have developed shallow breathing habits, pulling quick breaths from our chest instead of slow, steady ones from our abdomen. This shallow breathing keeps your nervous system in a low-level state of alert, which makes it harder to calm down.
Intentional deep breathing reverses this. It activates your body’s relaxation response, lowers heart rate, and helps your mind refocus. People who practice it regularly often notice improvements in concentration, energy levels, and even digestion and immunity.
A simple way to try it:
- Sit upright with your back straight and shoulders relaxed.
- Inhale slowly through your nose, imagining the air filling your belly rather than your chest. Both your chest and stomach should expand outward.
- Once you’ve filled your lungs, exhale through your nose at the same steady pace. At the very end, tighten your abdominal muscles slightly to push out the last bit of air.
- Repeat for a few cycles, ideally several times throughout the day.
You can use this technique in stressful moments—before giving a presentation, after receiving a difficult email, or even in traffic. It’s difficult to stay tense when your breathing is deep and controlled.
2. Take a Walk
In our fast-paced world, breaks are often sacrificed in the name of productivity. Many people skip lunch, eat at their desk, and stare at screens for hours, only to feel exhausted and foggy by the afternoon. Ironically, stepping away for even 10–15 minutes can do far more for your performance than pushing through nonstop.
Walking is one of the simplest and most underrated ways to ease stress. Studies show that it reduces anxiety, lifts mood, improves posture, and even stimulates creativity. A short walk outside provides fresh air, natural light, and a change of scenery that resets both your body and mind.
It doesn’t need to be complicated:
- Walk to a nearby café to grab a coffee instead of ordering in.
- Take a lap around the office building or step outside for some fresh air.
- Use errands—like dropping off mail or picking up groceries—as an excuse to stretch your legs.
If you want to deepen the effect, combine walking with a breathing rhythm. For example, inhale for four steps, hold for four, exhale for four, and pause for another four before repeating. This not only enhances relaxation but also keeps your mind from spiraling back to work problems.
The beauty of walking is that it’s accessible to nearly everyone—no gym membership, special equipment, or advanced fitness level required. Whether you’re in a quiet park or just circling the block in a busy city, moving your body helps release tension and leaves you more alert when you return.
3. Smell
No, this isn’t about tossing your deodorant in the trash and embracing “natural living.” Smell has a much deeper role in our lives than we often realize. Scents can instantly transport us back to a childhood memory, remind us of a place we love, or even shift our mood in seconds. Think about how the smell of fresh bread can make you feel warm and at home, or how the salty air at the seaside can bring back memories of carefree holidays.
We all already use smell in small ways to boost our mood without thinking about it. You might choose a certain shower gel in the morning because it feels refreshing, or a particular fabric softener because it makes your clothes smell cozy. Perfume and aftershave are obvious examples too—not only do they make us feel good, but they also affect how others respond to us on a subconscious level.
Why not be intentional with this? Find a scent that calms you or energizes you and carry it into your day. It could be a tiny roller of essential oil in your bag, a dab of perfume on your wrist, or even a handkerchief scented with lavender that you can sneak a whiff of before a stressful meeting. It may sound silly at first, but the psychological impact is very real.
Some scents to try:
- Citrus (lemon, orange, grapefruit): Sharp, uplifting smells that improve alertness and focus.
- Lavender: A proven relaxant, excellent for calming nerves and helping with sleep.
- Coconut: Often lowers heart rate and evokes vacation-like feelings of ease.
- Ylang-Ylang: Traditionally used to lift mood and ease tension.
- Peppermint: Great for mental clarity and fighting fatigue.
By deliberately surrounding yourself with scents that trigger good emotions, you can give your brain quick, natural cues to shift from stress into calm or focus.
4. Don’t just eat… dine!
Too often lunch is treated as a chore, not a chance to recharge. People rush through a sandwich while hunched over their laptops, or worse—skip meals entirely. This might feel like saving time, but in reality, it drains your energy and focus, setting you up for poor productivity later in the day.
Your brain needs fuel, and your body needs a break. Eating properly is one of the easiest ways to reset your system during a busy day. The trick is to transform meals into moments rather than just tasks.
Give yourself permission to step away from your desk and find a pleasant spot to eat, even if it’s just a different room. Turn off distractions like the TV or your phone notifications and actually taste your food. Notice the colors, textures, and flavors. Slow down—put your fork down between bites and let yourself enjoy it.
By treating your meals as small rituals, you’ll notice you eat less, feel more satisfied, and even reduce mindless snacking later on. Plus, mindful eating helps you reconnect with your body’s natural signals for hunger and fullness.
For example, instead of wolfing down a microwave meal, try preparing something simple yet vibrant—like a salad with fresh vegetables, olive oil, and grilled chicken. Sit at a table, maybe play some soft music, and savor each bite. You’ll return to work not sluggish but refreshed, almost as though you’d taken a mini-vacation.
5. Enjoy your pets
Animals have an incredible ability to lower our stress and boost our mood. Spending just a few minutes with a pet can lower blood pressure, reduce anxiety, and even release “feel-good” hormones like oxytocin. Whether it’s playing fetch with your dog, stroking a cat curled in your lap, or watching fish glide slowly around an aquarium, animals provide comfort in ways that go beyond words.
Pets don’t judge, interrupt, or complain. They simply accept you, offering unconditional affection. Talking to them—even if they can’t respond—can be surprisingly therapeutic, because it allows you to let out your worries without fear of being criticized.
They also pull you away from stress by requiring attention and care. A dog won’t let you sit at your desk all day—he’ll demand a walk. Cats insist on affection on their own schedule. Even feeding fish gives you a few minutes where your focus is pulled away from deadlines and responsibilities.
If you don’t have a pet, you can still benefit. Visit a friend who has one, volunteer at an animal shelter, or spend time around therapy animals, which are increasingly available in workplaces, hospitals, and schools. Just a short interaction can lift your mood for hours.
6. Be positive
It’s easy to fall into the habit of grumbling through your day—complaining about deadlines, colleagues, or the traffic on your commute. But constant negativity doesn’t just bring you down, it spreads. People around you pick up on it, and soon it feels like everyone’s carrying a heavy cloud.
Choosing positivity isn’t about ignoring problems or pretending everything is perfect. It’s about directing your energy toward what’s going well and what can be improved. A positive mindset makes challenges feel more like opportunities and mistakes more like lessons.
For instance, instead of saying “I’ll never get this project done on time,” try reframing it as “This is tough, but if I break it into steps, I can make progress.” It sounds small, but the way you talk to yourself shapes how you experience stress.
Surround yourself with optimistic people, too. Spend too much time with chronic pessimists and you’ll find their gloom rubs off on you. On the other hand, being around encouraging, upbeat individuals makes it easier to keep your own spirits high.
Spread positivity yourself. Compliment a coworker on their effort, thank someone sincerely, or encourage a friend who’s struggling. Just as negativity is contagious, so is optimism. When you lift others up, you lift yourself up too.
7. Laugh… A Lot!
The old saying “laughter is the best medicine” isn’t just a cliché—it’s supported by science. When you laugh, your body releases endorphins, which are natural feel-good chemicals that ease stress, reduce pain, and improve overall wellbeing. Laughter also helps to loosen tension in the body, leaving you more relaxed.
Think about the last time you had a proper belly laugh—the kind that leaves you wiping tears from your eyes. For those few moments, worries seem smaller, problems feel lighter, and your perspective shifts. Even looking forward to laughter has measurable benefits, like boosting your immune system and lowering anxiety.
If stress is building up during the day and you can’t find anything funny in the moment, plan for it. Call that one friend who always cracks you up, watch a stand-up special in the evening, or put on a silly video that never fails to make you giggle. Comedy shows, humorous podcasts, or even reading a funny book can quickly change the tone of your day.
I’ve had times in my life when everything felt heavy, but the moment I sat down with a close friend, somehow we’d find ourselves laughing at the most absurd things. Those moments didn’t erase my challenges, but they gave me the mental space to deal with them better. Try to find your own “laughter triggers”—whether it’s a movie, a comedian, or a group of people—and aim to laugh genuinely at least once a day.
8. Listen
We live in a world full of distractions, and genuine listening has become rare. Yet giving someone your full attention can be one of the most stress-relieving habits—not just for them, but for you as well. When you focus completely on another person, your mind shifts away from your own worries, creating a pause from the loop of stress.
True listening means more than just hearing words. It requires putting aside your own thoughts, silencing distractions, and being fully present. If you’re face-to-face, maintain eye contact and resist the urge to check your phone. On a call, step away from your computer so you’re not tempted to multitask.
Allow the other person to finish speaking before you respond. Interrupting makes them feel unheard, and it prevents you from absorbing the full message. Use nods, facial expressions, or small affirmations to show that you’re engaged. When you do speak, ask questions that deepen your understanding rather than steering the conversation back to yourself.
Often, people don’t want you to solve their problems—they just want someone to listen. By offering that space, you not only strengthen your relationships but also give yourself a break from your own stress. Listening is a skill that builds trust, improves communication at work, and helps you feel more connected in your personal life.
9. Make Some Noise
Sometimes stress feels like it’s bottled up inside, and the best release is simply to let it out—loudly. This might mean shouting into a pillow, belting out a song in your car, or cheering at the top of your lungs during a sports match. Sound has a powerful way of shaking loose the tension we carry.
Of course, not every situation allows for a primal scream in the middle of the office. But you can find safe ways to make noise. Singing along to your favorite music is one of the easiest options. Pick a song that lifts your spirits and sing without worrying about whether you hit the right notes. The combination of sound, rhythm, and movement can transform your mood in minutes.
Musical outlets like drumming circles, karaoke nights, or even just clapping along to a beat can also provide that same release. Sports fans know this instinctively—being in a crowd where everyone is shouting, chanting, and stomping their feet creates a shared energy that helps melt stress away.
You don’t need to be musical to benefit. What matters is the act of expression. Letting your voice or your hands create sound interrupts stress patterns and gives your body the reset it needs.
10. De-Clutter
Clutter isn’t just a nuisance—it’s mentally exhausting. A messy desk, overflowing email inbox, or a closet crammed with clothes you never wear can create a background hum of stress that you may not even notice until it’s gone. Physical clutter often mirrors mental clutter, and clearing one helps clear the other.
Start small. If you’re waiting for your computer to update, tidy your workspace. File papers, toss empty coffee cups, and put pens back where they belong. Take five minutes each day to sort through your email—delete what you don’t need, move non-urgent items into folders, and keep only active tasks in your inbox.
At home, work through one drawer or cupboard at a time instead of trying to tackle everything at once. If you haven’t used something in a year, consider donating it. Clothes that no longer fit or gadgets that gather dust can find a better home elsewhere. Encourage kids to join in by giving away toys they no longer play with, teaching them the value of simplicity.
Decluttering isn’t only about things. Mental clutter—like keeping endless “to-dos” in your head—creates stress as well. Write your tasks down on paper, in a planner, or in a phone app. Seeing your responsibilities in front of you makes them easier to manage and crossing them off gives you a satisfying sense of progress.
A clean space and a clear mind often go hand in hand. Even small steps toward decluttering can help you feel calmer, more in control, and ready to face your day.
Summary:
Coping with stress isn’t about eliminating it completely—it’s about learning how to channel it productively and releasing tension before it builds up. Stress can sharpen focus in small doses, but when it lingers, it harms both body and mind. Building small daily habits helps keep it under control.
Key strategies to manage stress:
- Deep breathing: Slow, belly-centered breathing lowers heart rate, calms the mind, and activates the body’s relaxation response.
- Walking: Short, brisk walks break up long hours of sitting, refresh focus, improve mood, and reduce anxiety.
- Smell: Scents like citrus, lavender, coconut, peppermint, or ylang-ylang can boost mood, calm nerves, and trigger positive memories.
- Mindful eating: Treat meals as a break, not a chore. Eating slowly and away from distractions improves satisfaction and prevents over-snacking.
- Pets: Spending time with animals reduces blood pressure, eases anxiety, and provides unconditional comfort.
- Positivity: Focusing on solutions, surrounding yourself with optimistic people, and encouraging others helps shift your mindset and energy.
- Laughter: Genuine laughter releases endorphins, eases pain, improves perspective, and strengthens social bonds.
- Listening: Giving full attention to others relieves your own worries, builds stronger connections, and improves communication.
- Making noise: Singing, shouting in a safe space, or even drumming provides an emotional release and breaks stress patterns.
- Decluttering: Tidying up physical spaces and writing down tasks reduces overwhelm, improves focus, and helps create mental clarity.
Together, these habits form a toolkit for transforming stress into something manageable—and even, at times, beneficial.
