Practical Tips For Better Stress Management

I heard the police scanner crackle out a message, something about a fire at a cattle barn, and before I could take my next breath my editor was yelling at me to grab my notebook, a pencil (because a pen might not work if it, and I, got wet from the fire hose), and get to the scene.

I sped down rural roads and arrived just as the firefighters were packing up to leave, so I rushed to the captain and begged him for a quote. Then I hurried back to the newsroom, where the clock showed I had only 15 minutes to bang out a story before deadline. My pulse was flying, my armpits and palms were sweating, and my editor was standing beside me, grunting each time I made a mistake that required me to hit the delete key and lose precious seconds.

I finished the article with only three minutes to spare.

This kind of pressure-cooker scene was typical during my career as a newspaper reporter and editor, which began in 1996. But in the years since—during which I’ve worked as a magazine journalist and a communications professional, both with more luxurious deadlines—I’ve operated at a decidedly lower vibration.

That all changed this February, when my part-time job in university communications was eliminated, leaving me scrambling to find something that could make up for the big drop in pay—and the loss of health insurance for my family.

According to the American Institute of Stress—because of course there is such an organization—America is one of the most stressed out countries in the world, with about 55% of people reporting feeling stressed throughout their day (that, compared to a global average of just 35%), and 63% of U.S. workers stating they’re ready to quit their jobs to avoid work-related stress.

The U.S. Centers for Disease Control and Prevention (CDC) doesn’t spell it out in statistics like that, but the government agency does talk about how stress may fuel feelings of fear, anger, sadness, worry, numbness, or frustration; changes in appetite, energy, desires, and interests; trouble concentrating and making decisions; nightmares or problems sleeping; headaches, body pains, stomach problems, and skin rashes; and increased use of alcohol and drugs.

I’ve certainly experienced some of those feelings. And when I recently found myself griping at my fitness watch for telling me my stress was up and that I should chill out, I decided it was time to figure out ways to manage and, perhaps, hack my stress.

The CDC recommends the following:

• Take breaks from news stories, including those on social media
• Exercise
• Eat healthy
• Get enough sleep
• Move more and sit less
• Limit alcohol intake
• Avoid drugs and smoking
• Continue with regular health appointments, tests, screenings, and vaccinations
• Make time to unwind
• Take deep breaths, stretch, or meditate
• Connect with others and talk about your concerns

The U.S. Department of Health and Human Services has its own recommendations for coping with stress, including planning ahead, deciding what tasks to do first, and preparing for stressful events.

Exercise has proven to be an excellent stress hack for me. For example, when I was recently in New York to visit a very sick relative, I took a break from her bedside to go to an intense workout class. During that 45-minute session there was no way I could think about anything but lifting the weight and finishing the burpees. And I got the beautiful benefit of a burst of endorphins, which made me feel happier and lighter, if only for a little while.

I’ve also tried deep breathing, which has been interesting, because it showed me how shallow my breathing typically is at any given moment. Stopping and paying attention to my patterns, and taking longer inhalations and exhalations, has helped my heart rate calm a bit (and to get my watch to stop yelling at me).

And talking has been a useful tool for me during times of stress. Though my default is to keep difficult things inside—out of shame, fear, or worry that I’ll become a burden to those around me—I’ve pushed myself to share more with my closest friends. I haven’t hidden from them the fact that I’m struggling to find a good part-time job. By sharing, I’ve released some of the negativity. And I’ve gotten connected to some good leads for suitable employment.

I’m still stressed, though not newsroom-level stressed. But I’m now better able to manage the feelings—and my watch doesn’t yell at me nearly as often.

• The stress hormone explained.
• Reduce stress in four steps.
• Need to de-stress? Try these foods.