10 Practical Stress Management Strategies When Life Feels Overwhelming
Updated: Sep 19
Written by: Sarah Yosra Azzam, Registered Psychotherapist
Sometimes stress is obvious. You know exactly what is causing it — work has been demanding, there is tension in a relationship, you have too much on your plate, or something uncertain is coming up.
Other times, you notice the stress before you can explain it.
Maybe you are more irritable than usual. Your shoulders are constantly tense. You are tired but have trouble switching off. Small decisions feel harder. You keep thinking about what still needs to be done even when you are technically supposed to be resting.
If that sounds familiar, you probably do not need another person telling you to “just relax.”
The stress management strategies below are simply things you can try. You do not need to do all ten, and you do not need to turn managing stress into another thing you have to get right.
Slow Your Breathing
When everything feels fast internally, slowing your breathing can sometimes give your attention somewhere to land.
You might simply notice your breath and allow the exhale to become a little slower. There is no need to breathe in a particular way or hold your breath if that feels uncomfortable.
And if focusing on your breathing makes you more anxious, you can skip it. Some people find it more helpful to look around the room, notice what they can see, or feel their feet against the floor.
Change Your Surroundings For A Few Minutes
Sometimes staying in the same place while thinking about the same problem keeps you feeling stuck in it.
You might step outside, walk around the block, sit on your balcony, or take your coffee somewhere different.
It does not have to become a long walk or a mindfulness exercise. Sometimes a change of surroundings is enough to give your mind a brief break.
Move Your Body in a Way That Feels Manageable
Stress can show up physically before we even realize how overwhelmed we are.
You might notice your jaw is tight, your shoulders are raised, or your whole body feels restless.
Movement can be as simple as stretching for a few minutes, going for a walk, putting on music, or doing something more active if that is what you enjoy.
The point is not to exercise perfectly. It is just to see whether moving helps your body release some of what it has been carrying.
Give Yourself a Break from Being Reachable
Phones make it very easy to feel like someone could need something from you at any moment.
You might try turning off a few notifications, putting your phone on Do Not Disturb while you eat, or waiting a little longer before checking messages in the morning.
You do not have to disconnect completely. It may simply be worth noticing whether being constantly available is adding to the feeling that you are never quite “off.”
Write Down What is Taking Up Space
When several worries are circling at once, writing them down can sometimes make them easier to look at.
You might write:
What am I actually worried about right now?
What needs my attention today?
What can wait?
Or you can write without organizing anything at all.
Your journal does not need to sound insightful. No one is grading it.
Talk to Someone Without Needing Them to Fix It
Sometimes what helps most is simply not carrying something alone.
You might talk with a partner, friend, family member, or someone else you trust.
And you can be clear about what you need.
Sometimes that sounds like: “I don't need advice right now. I just need to talk about it.”
That can make a very different conversation.
Notice What Your Body is Doing
You may be carrying tension without consciously choosing to.
Pause for a moment and notice:
Is your jaw clenched?
Are your shoulders raised?
Are you holding your breath?
Are your hands tight?
You do not have to immediately make the tension disappear. Sometimes noticing it is the first step.
Do Something That Does Not Need to Accomplish Anything
When you are stressed, life can become very task-focused.
Work. Groceries. Emails. Cleaning. Appointments. Responsibilities.
Doing something simply because you enjoy it can feel surprisingly unfamiliar.
Read. Cook. Draw. Play a game. Garden. Listen to music. Watch something you actually like.
It does not have to be productive to be worthwhile.
Notice One Thing That Feels Okay
This is not about forcing yourself to “look on the bright side.”
Something can be difficult and there can still be a moment in your day that feels okay.
Maybe your coffee tasted good. Someone made you laugh. You finished something you had been putting off. You had a few minutes to yourself.
You do not need to turn it into gratitude homework.
Just notice it.
Give Yourself a Few Minutes Without Solving Anything
You may spend a lot of your day thinking about what needs to happen next.
Sometimes it can help to have a few minutes where nothing needs to be figured out.
That might mean sitting quietly, listening to music, doing a short guided exercise, or simply looking out the window with your coffee.
Five minutes counts.
What If Stress Management Strategies Help, but the Stress Keeps Coming Back?
Sometimes coping strategies help you get through a difficult moment, but they do not address what keeps creating the stress.
You may be dealing with ongoing anxiety, relationship tension, work pressure, uncertainty, difficult past experiences, or simply too many demands for too long.
Therapy does not have to be about learning another list of coping skills.
Sometimes we start by asking: What has been making life feel this hard lately?
From there, we can understand what is happening and decide what might actually be useful.
Learn More About:
Thinking About Therapy?
If stress or anxiety has been taking up more space lately, we can start with what has been happening and go from there.
About the Author
Sarah Yosra Azzam, Registered Psychotherapist
Sarah provides individual, youth, couples, trauma, and EMDR therapy through Nova Therapy, with in-person sessions in Toronto and Thornhill and virtual therapy across Ontario.
Last reviewed: September 2026
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