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Stress Management: How to Reduce, Prevent, and Cope with Stress

While it may seem like there’s nothing you can do about stress at work and home, there are steps you can take to relieve the pressure and regain control.

The importance of managing stress

If you’re living with high levels of stress, you’re putting your entire well-being at risk. Stress wreaks havoc on your emotional equilibrium, as well as your physical health. It narrows your ability to think clearly, function effectively, and enjoy life. It may seem like there’s nothing you can do about stress. The bills won’t stop coming, there will never be more hours in the day, and your work and family responsibilities will always be demanding. But you have a lot more control than you might think.

Effective stress management helps you break the hold stress has on your life, so you can be happier, healthier, and more productive. The ultimate goal is a balanced life, with time for work, relationships, relaxation, and fun—and the  resilience  to hold up under pressure and meet challenges head on. But stress management is not one-size-fits-all. That’s why it’s important to experiment and find out what works best for you. The following stress management tips can help you do that.

Tip 1: Identify the sources of stress in your life

Stress management starts with identifying the sources of stress in your life. This isn’t as straightforward as it sounds. While it’s easy to identify major stressors such as changing jobs, moving, or going through a divorce, pinpointing the sources of chronic stress can be more complicated. It’s all too easy to overlook how your own thoughts, feelings, and behaviors contribute to your everyday stress levels.

Sure, you may know that you’re constantly worried about work deadlines, but maybe it’s your procrastination, rather than the actual job demands, that is causing the stress.

To identify your true sources of stress, look closely at your habits, attitude, and excuses:

• Do you explain away stress as temporary (“I just have a million things going on right now”) even though you can’t remember the last time you took a breather?
• Do you define stress as an integral part of your work or home life (“Things are always crazy around here”) or as a part of your personality (“I have a lot of nervous energy, that’s all”)?
• Do you blame your stress on other people or outside events, or view it as entirely normal and unexceptional?

Until you accept responsibility for the role you play in creating or maintaining it, your stress level will remain outside your control.

Start a stress journal

A stress journal can help you identify the regular stressors in your life and the way you deal with them. Each time you feel stressed, keep track of it in your journal or use a stress tracker on your phone. Keeping a daily log will enable you to see patterns and common themes. Write down:

• What caused your stress (make a guess if you’re unsure).
• How you felt, both physically and emotionally.
• How you acted in response.
• What you did to make yourself feel better.

Tip 2: Practice the 4 A’s of stress management

While stress is an automatic response from your nervous system, some stressors arise at predictable times: your commute to work, a meeting with your boss, or family gatherings, for example. When handling such predictable stressors, you can either change the situation or change your reaction. When deciding which option to choose in any given scenario, it’s helpful to think of the four A’s: avoid, alter, adapt, or accept.

Tip 3: Get moving

When you’re stressed, the last thing you probably feel like doing is getting up and exercising. But  physical activity  is a huge stress reliever—and you don’t have to be an athlete or spend hours in a gym to experience the benefits. Exercise releases endorphins that make you feel good, and it can also serve as a valuable distraction from your daily worries.

While you’ll get the most benefit from regularly exercising for 30 minutes or more, it’s okay to build up your fitness level gradually. Even very small activities can add up over the course of a day. The first step is to get yourself up and moving. Here are some easy ways to incorporate exercise into your daily schedule:

• Put on some music and dance around.
• Take your  dog for a walk .
• Walk or cycle to the grocery store.
• Use the stairs at home or work rather than an elevator.
• Park your car in the farthest spot in the lot and walk the rest of the way.
• Pair up with an exercise partner and encourage each other as you work out.
• Play ping-pong or an activity-based video game with your kids.

The stress-busting magic of mindful rhythmic exercise

While just about any form of physical activity can help burn away tension and stress, rhythmic activities are especially effective. Good choices include walking, running, swimming, dancing, cycling, tai chi, and aerobics. But whatever you choose, make sure it’s something you enjoy so you’re more likely to stick with it.

While you’re exercising, make a conscious effort to pay attention to your body and the physical (and sometimes emotional) sensations you experience as you’re moving. Focus on coordinating your breathing with your movements, for example, or notice how the air or sunlight feels on your skin. Adding this mindfulness element will help you break out of the cycle of negative thoughts that often accompanies overwhelming stress.

Tip 4: Connect to others

There is nothing more calming than spending quality time with another human being who makes you feel safe and understood. In fact, face-to-face interaction triggers a cascade of hormones that counteracts the body’s defensive “fight-or-flight” response. It’s nature’s natural stress reliever (as an added bonus, it also helps stave off depression and anxiety). So make it a point to connect regularly—and in person—with family and friends.

Keep in mind that the people you talk to don’t have to be able to fix your stress. They simply need to be good listeners. And try not to let worries about looking weak or being a burden keep you from opening up. The people who care about you will be flattered by your trust. It will only strengthen your bond.

Of course, it’s not always realistic to have a pal close by to lean on when you feel overwhelmed by stress, but by building and maintaining a  network of close friends  you can improve your resiliency to life’s stressors.

Tips for building relationships

• Reach out to a colleague at work.
• Help someone else by  volunteering .
• Have lunch or coffee with a friend.
• Ask a loved one to check in with you regularly.
• Accompany someone to the movies or a concert.
• Call or email an old friend.
• Go for a walk  with a workout buddy.
• Schedule a weekly dinner date.
• Meet new people by taking a class or joining a club.
• Confide in a clergy member, teacher, or sports coach.

Tip 5: Make time for fun and relaxation

Beyond a take-charge approach and a positive attitude, you can reduce stress in your life by carving out “me” time. Don’t get so caught up in the hustle and bustle of life that you forget to take care of your own needs. Nurturing yourself is a necessity, not a luxury. If you regularly make time for fun and relaxation, you’ll be in a better place to handle life’s stressors.

Set aside leisure time. Include rest and relaxation in your daily schedule. Don’t allow other obligations to encroach. This is your time to take a break from all responsibilities and recharge your batteries.

Do something you enjoy every day. Make time for leisure activities that bring you joy, whether it be stargazing, playing the piano, or working on your bike.

Keep your sense of humor. This includes the ability to laugh at yourself.  The act of laughing  helps your body fight stress in a number of ways.

Take up a relaxation practice. Relaxation techniques such as yoga, meditation, and deep breathing activate the  body’s relaxation response , a state of restfulness that is the opposite of the fight or flight or mobilization stress response. As you learn and practice these techniques, your stress levels will decrease and your mind and body will become calm and centered.

Tip 6: Manage your time better

Poor time management can cause a lot of stress. When you’re stretched too thin and running behind, it’s hard to stay calm and focused. Plus, you’ll be tempted to avoid or cut back on all the healthy things you should be doing to keep stress in check, like socializing and getting enough sleep. The good news: there are things you can do to achieve a healthier work-life balance.

Don’t over-commit yourself. Avoid scheduling things back-to-back or trying to fit too much into one day. All too often, we underestimate how long things will take.

Prioritize tasks. Make a list of tasks you have to do, and tackle them in order of importance. Do the high-priority items first. If you have something particularly unpleasant or stressful to do, get it over with early. The rest of your day will be more pleasant as a result.

Break projects into small steps. If a large project seems overwhelming, make a step-by-step plan. Focus on one manageable step at a time, rather than taking on everything at once.

Delegate responsibility. You don’t have to do it all yourself, whether at home, school, or on the job. If other people can take care of the task, why not let them? Let go of the desire to control or oversee every little step. You’ll be letting go of unnecessary stress in the process.

Tip 7: Maintain balance with a healthy lifestyle

In addition to regular exercise, there are other healthy lifestyle choices that can increase your resistance to stress.

Eat a healthy diet. Well-nourished bodies are better prepared to cope with stress, so be mindful of what you eat. Start your day right with breakfast, and keep your energy up and your mind clear with  balanced, nutritious meals  throughout the day.

Reduce caffeine and sugar. The temporary “highs” caffeine and sugar provide often end with a crash in mood and energy. By reducing the amount of coffee, soft drinks, chocolate, and  sugar snacks in your diet , you’ll feel more relaxed and you’ll sleep better.

Avoid alcohol, cigarettes, and drugs.  Self-medicating with alcohol or drugs  may provide an easy escape from stress, but the relief is only temporary. Don’t avoid or mask the issue at hand; deal with problems head on and with a clear mind.

Get enough sleep.  Adequate sleep  fuels your mind, as well as your body. Feeling tired will increase your stress because it may cause you to think irrationally.

Tip 8: Learn to relieve stress in the moment

When you’re frazzled by your morning commute, stuck in a stressful meeting at work, or fried from another argument with your spouse, you need a way to manage your stress levels  right now . That’s where quick stress relief comes in.

The fastest way to reduce stress is by taking a deep breath and using your senses—what you see, hear, taste, and touch—or through a soothing movement. By viewing a favorite photo, smelling a specific scent, listening to a favorite piece of music, tasting a piece of gum, or hugging a pet, for example, you can quickly relax and focus yourself.

Of course, not everyone responds to each sensory experience in the same way. The key to  quick stress relief  is to experiment and discover the unique sensory experiences that work best for you.

From Helpguide.org. Used with permission. HelpGuide provides evidence-based mental health education and support to a global audience. Their mission is to empower you with information you can use to help yourself and your loved ones. www.helpguide.org .

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Comments (66)

Please remember, we are not able to give medical or legal advice. If you have medical concerns, please consult your doctor. All posted comments are the views and opinions of the poster only.

Megala replied on Fri, 02/04/2022 - 6:46am Permalink

I tried some nutrition chews, which were delicious and a terrific stress reliever. Adults should take one to two per day so that they can sleep soundly and stay healthy. Thank you for the blog!!

Ashmitha replied on Thu, 11/18/2021 - 5:53am Permalink

Hi, really useful information thanks for sharing this wonderful article.

Anonymous replied on Thu, 10/28/2021 - 2:50am Permalink

This article helps me relax

this article is... replied on Thu, 09/30/2021 - 4:49pm Permalink

this article really helped me a lot thanks

Anonymous replied on Thu, 09/30/2021 - 4:40pm Permalink

the most relaxing thing is yelling at the wall

dipak sarangi replied on Fri, 09/10/2021 - 2:35pm Permalink

Amazing post. Everyone should have a read on this article. All your posts are also really good. Keep it up.

Anonymous replied on Sat, 06/05/2021 - 2:16am Permalink

best article that I have read in a long time

Alex replied on Wed, 04/14/2021 - 3:29pm Permalink

Great tips for managing stress. Sometimes a long term solution is needed though. What worked for me was this simple daily morning ritual. Not only made me more relaxed and stress free but also helped me sleep better. Hope this helps.

The Wellness Way replied on Tue, 03/30/2021 - 7:54am Permalink

Great Blog thanks for sharing this amazing blog this blog help lots of people. Thanks again.

Omkar Mule replied on Sun, 03/07/2021 - 7:35am Permalink

Thank you for sharing this amazing content with us! Literally, I loved this article.

Anonymous replied on Tue, 02/23/2021 - 1:36pm Permalink

When I was younger I used to play with Play Dough, now that I'm older, I still play with Play Dough.

Samina Iftikhar replied on Sat, 12/26/2020 - 4:45am Permalink

it is very helpful.

sadia jarrar replied on Mon, 12/14/2020 - 10:16am Permalink

if we are taking any stress the best way is to calm down our self, listen to light music or go for a walk and think about beautiful things happening around us

Sadaf replied on Sun, 01/03/2021 - 8:16am Permalink

Nazneen Zaidi replied on Sun, 12/20/2020 - 9:15am Permalink

Anonymous replied on Sun, 12/13/2020 - 11:36am Permalink

Worth Reading :)

Saba bajwa replied on Wed, 12/09/2020 - 6:21am Permalink

Very helpful

habiba replied on Tue, 12/08/2020 - 9:36am Permalink

it is beneficial to deal with physical and emotion stress.

annonymous replied on Thu, 12/03/2020 - 2:36am Permalink

Stress management is important to live a healthy life

Emmarisper replied on Thu, 05/20/2021 - 8:25am Permalink

It's helpful

Anonymous replied on Mon, 11/09/2020 - 9:43am Permalink

This is very helpful and i hope it will works

Anonymous replied on Thu, 11/05/2020 - 3:54am Permalink

Stress management gives you a range of tools to reset your alarm system. It can help your mind and body adapt. Without it, your body might always be on high alert.

zahra replied on Wed, 11/04/2020 - 11:43am Permalink

stress is not good for health

Anonymous replied on Sat, 12/26/2020 - 4:46am Permalink

Brira zia replied on Wed, 11/04/2020 - 9:37am Permalink

I give my stress respect, and I let my mind and body process it. It takes time but more often than expected it is a permanent solution

Anonymous replied on Tue, 09/29/2020 - 9:52am Permalink

can we deal with stress by using only one technique.

Anonymous replied on Thu, 11/05/2020 - 12:00am Permalink

i totally agree with your point of view.

Ashfaq replied on Wed, 10/14/2020 - 4:45am Permalink

meditation in prayer

shaziayousaf replied on Mon, 02/01/2021 - 7:40am Permalink

best way is to pray relax mediate and walk in a park

Anonymous replied on Fri, 08/28/2020 - 2:14pm Permalink

The best thing to reduce stress as per me is to have a cup of coffee with your best buddy and discuss your heart openly.

Anonymous replied on Wed, 12/09/2020 - 3:45am Permalink

Saadia Zafar replied on Thu, 09/17/2020 - 1:35pm Permalink

I give my stress respect, and I let my mind and body process it. It takes time but more often than expected it is a permanent solution.

Sadia Iftikhar replied on Tue, 08/25/2020 - 3:55pm Permalink

McClure Law replied on Sat, 07/18/2020 - 6:00am Permalink

Hi, Nice Post and its really good for everyone and very helpful for health. Thanks and Good job.

kwambokaevelyn8... replied on Sat, 09/05/2020 - 7:48am Permalink

Thanks for the good posts.So helpful.

Anonymous replied on Sat, 06/13/2020 - 10:01am Permalink

Anonymous replied on Tue, 09/29/2020 - 2:58pm Permalink

I totally agree with your point of view

Anonymous replied on Tue, 05/19/2020 - 12:12pm Permalink

Thank you that really helped me

Anonymous replied on Tue, 05/12/2020 - 9:40pm Permalink

this really helped me in quarantine, because I moved back to Egypt back to my family and friends.

Anonymous replied on Wed, 04/29/2020 - 7:56am Permalink

My side head is continuously paining due to stress level. Due to lock down, i am continuously working on lap top and having headache and many time it is giving dizziness. I am regularly doing exercise. Please suggest the way forward or particular exercise.

Counsellor replied on Thu, 05/07/2020 - 6:18am Permalink

Take a breather between the work. Working continuously on laptop burn out the energy and procrastinate accuracy in work. Take mini breaks to regain your energy. Have a good laugh it will boost good mood. Do chair exercise to stretch your muscles. All this help you to regain your energy and uplift your mood.

Anonymous replied on Thu, 04/16/2020 - 10:59am Permalink

This helped me with my project

Anonymous replied on Tue, 03/03/2020 - 12:12pm Permalink

hey, i am Alexis and i have been so stressed with my family and school. it is just hard to keep everything going in my life because i have always been someone that does everything for everyone else but never for myself. i just want to be happy with myself and everything in my life. i don't want to be the depressed girl with anger issues and anxiety and well its a long list. but i don't know how to help myself relax and that's the first thing that i want to do, before i change anything else because if i can't relax, i am going to explode and i don't think i am going to get better on my own

Princess replied on Tue, 01/12/2021 - 10:26am Permalink

Alexis, stop expecting so much from yourself and trying to please everyone. Take on things that you can do very well and pass the other things. You are struggling too much and stretching yourself beyond limit. Slow down, take a breather and if you can get a puppy and get your mind off people for a while. Also learn to pray and sing. Its a stress killer! Life is sweet despite Covid virus, so be happy my dear! God bless you!

jaron replied on Thu, 04/02/2020 - 2:44pm Permalink

i think that you should take a deep breath and seperate yourself from the group

and talk to a teacher parent or friend . And talk about this situation and how could you make it better for you and your friends and famliy.

Anonymous replied on Wed, 03/04/2020 - 6:34pm Permalink

Alexis, sounds like you have a lot of people in your life that care about you and that you care about as well. I think that what you need to do is learn to say "No". The people in your life should be understanding, and if not they aren't worth the extra stress in your life. If you want to help them, they might want to help you. Don't be afraid to ask for help if you have too much on your plate. You are worth the extra effort. It is a win-win,, less on your plate and others get to show you that they appreciate you too. Good Luck.

anete replied on Wed, 01/29/2020 - 7:14am Permalink

Stress always occurs especially if there is competition in sport, although the activity itself reduces it. it is about dealing with it during confusion attention to the pleasant things that will work together with the situation we are in.

Nathalie Argueles replied on Fri, 11/22/2019 - 2:03am Permalink

Interesting. This looks super cool. I haven't read it all yet, but I'll be back to read the rest of it.

Anonymous replied on Fri, 10/11/2019 - 11:01am Permalink

Fantastic article, m8

boi replied on Fri, 10/11/2019 - 10:59am Permalink

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How to Cope With Stress: 10+ Strategies and Mechanisms

If so, you might be stressed.

Stress is an inevitable part of life, affecting individuals in different ways. Some people thrive under stress, whereas others struggle. Our thresholds for how much stress we can endure differ from one person to the next.

Learning how to cope with stress is essential to ensuring that individuals maintain their physical and mental health. It is improbable to have a life completely free of stress, so we must learn how to cope.

In this post, we explore how to cope with stress using stress coping techniques. We will start with the psychological theories about stress and, from there, look at several methods, informal and formal, that can be used. Our goal is that readers should have a solid understanding of stress-management techniques that can be easily implemented.

Before you continue, we thought you might like to download our three Stress & Burnout Prevention Exercises (PDF) for free . These science-based exercises will equip you and your clients with tools to better manage stress and find a healthier balance in your life.

This Article Contains

How to cope with stress according to psychology, healthy coping strategies and mechanisms: a list, 6+ techniques your clients can try, 5 activities, prompts, and worksheets, stress-management skills for work stress, 3 questionnaires, tests, and inventories, resources from positivepsychology.com, a take-home message.

There are various psychological theories about coping with stress, and it is essential to understand these theories to manage stress effectively.

4 Theories about coping with stress

One of the most popular and widely accepted theories is the transactional model of stress and coping, developed by Richard Lazarus and Susan Folkman (1984).

According to this model, stress results from an individual’s assessment of the stressor, its threat, and whether they have the necessary cognitive and behavioral resources to manage the stressor.

Based on this assessment, our coping mechanisms and psychological responses to stress are triggered. The model suggests that coping strategies can be either problem focused or emotion focused.

Problem-focused coping involves actively addressing the stressor, while emotion-focused coping involves managing the emotions associated with the stressor.

The transactional model of stress was expanded upon into the workplace, where it’s known as the job demand–control theory and the job demand–control–support theory (for a review, see Häusser et al., 2010; Goh et al., 2010).

In this theory, two dimensions influence the experience of stress: workload/job demands and the degree of control employees have over work tasks. The combination of high demand and low control increases the likelihood of high stress. Social support within the office has protective properties that moderate the relationship between demand and control.

The protective qualities of social support were recognized in the social support theory, another theory about coping with stress (Cohen & Wills, 1985). In this theory, social support is crucial for managing anxiety, because it helps ease feelings of anxiety and helps develop solutions to stressful environments. Social support is not limited to only immediate family and friends but includes colleagues and health care professionals.

The conservation of resources Theory (COR; Hobfoll, 1989) is another stress coping theory. This theory developed from the starting point that people feel stressed when they do not think they have the necessary resources to combat stress. However, in COR, additional emphasis is placed on the objective resources that are also available. These resources can be tangible (e.g., money, a house) or intangible (e.g., our relationships, self-worth), and individuals experience stress when their resources are threatened, depleted, or unattainable.

This theory is primarily used to explain workplace stress , and some researchers prefer it over the transactional model of stress because it:

• Is more practical and realistic
• Places less responsibility on the individual who experiences the stressor to change their mindset to combat stress
• Has predictive qualities (Hobfoll et al., 2018)

Why is stress management important?

Chronic stress can adversely affect an individual’s wellbeing and lead to mental health disorders like anxiety and depression (Hammen, 2005).

Therefore, developing good coping strategies has multiple beneficial outcomes (Cohen, 2004), including:

• Reducing the negative impact of stress
• Improving an individual’s overall quality of life by enhancing resilience
• Improving their social support network, allowing them to seek help and support from friends and family during stressful times

Here we provide a concise list of methods that can be used to cope with stress.

• Healthy coping strategies include exercise, relaxation techniques, social support, and Cognitive-Behavioral Therapies (CBT). Exercise has been shown to have numerous health benefits, including stress reduction, improved mood, and enhanced cognitive function (Sui et al., 2019).
• Relaxation techniques such as deep breathing, meditation, and yoga have also been shown to reduce stress and improve mental health outcomes (Pascoe et al., 2017).
• Social support, such as emotional and practical support from family and friends, can help individuals cope with stress (Cohen & Wills, 1985).
• CBT helps individuals recognize and change negative thought patterns and behaviors, improving mental health outcomes (Hofmann et al., 2012).
• Additional strategies that can improve mental and physical health are getting enough sleep, eating healthily, and avoiding alcohol (or consuming it in moderation). They do not impact stress directly, but they provide the scaffolding so individuals are better positioned to cope with stressful experiences effectively.

Besides these healthy coping strategies, there are several psychological techniques or mechanisms that individuals can use to manage stress.

• One mechanism is problem-focused coping, which involves addressing the stressor directly through problem-solving strategies (Lazarus & Folkman, 1984).
• Emotion-focused coping involves managing the emotional response to stress through strategies such as positive reappraisal or acceptance (Lazarus & Folkman, 1984).
• Meaning-focused coping involves finding meaning or purpose in the stressor or the experience of coping with it (Park, 2010).

These psychological techniques can be used alongside healthy coping strategies to manage stress more effectively and maintain overall wellbeing.

Download 3 Free Stress & Burnout Prevention Exercises (PDF)

These detailed, science-based exercises will equip you or your clients with tools to manage stress better and find a healthier balance in their life.

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Stress can have a significant impact on both our physical and mental wellbeing. Fortunately, there are several psychological techniques and physiological strategies that can alleviate stress.

• One such technique is mindfulness-based stress reduction ( MBSR ). MBSR has decreased perceived stress, anxiety, and depression in individuals who practice it regularly (Carmody & Baer, 2009).
• Similarly, practicing mindfulness meditation has been found to reduce stress levels and improve wellbeing (Hoge et al., 2013). Mindfulness exercises can include simple techniques, such as paying attention to one’s breath or body sensations, or more structured practices, such as body scans or mindful eating .
• Another technique is CBT , which helps individuals identify and challenge negative thoughts and beliefs contributing to stress (Beck, 2011).
• Additionally, relaxation techniques such as progressive muscle relaxation and deep- breathing exercises have been shown to reduce stress (Hennefeld & Battle, 2019).
• Another technique is visualization, which involves imagining a calm, peaceful place or scenario to reduce stress and promote relaxation (Chafin & Ollendick, 2001).

Move your body to improve your mood

Physical exercise and activity have also reduced stress levels and improved mood and overall wellbeing (Craft & Perna, 2004). Physical exercise reduces stress by releasing endorphins, improving mood, combating depression , and improving physical health (Belvederi Murri et al., 2019).

One simple yet effective activity is to take a walk in nature. A study conducted by Bratman et al. (2015) found that taking a 90-minute walk in a natural environment reduced neural activity in the sub-genual prefrontal cortex, a brain region associated with rumination and negative thought patterns.

Although exercise can be completed alone, consider doing it with friends or family or joining an exercise group or club. This way, you get double the benefits: exercise’s mood-boosting effects plus social support’s protective benefits.

Consider formal social support groups

Finally, joining a support group or taking part in group therapy can also help build a sense of community and reduce feelings of isolation.

Cohen et al. (2015) found that individuals who received social support had lower levels of stress hormones in response to stressors than those who did not receive social support.

The ABC sheet

One commonly used activity is the ABC sheet , which is based on CBT and helps patients understand the relationship between their thoughts, emotions, and behaviors.

The name is an initialism:

• Antecedent is the event or stimulus that activates thoughts.
• Belief represents the perception or evaluation of that event.
• Consequence is the emotional or behavioral reaction that follows.

With this sheet, patients learn to identify irrational thoughts, negative beliefs, and consequences.

Once patients learn how to recognize these beliefs and behaviors, they can also learn how to challenge them, resulting in more favorable emotional and behavioral outcomes.

The Core Values Worksheet

Another worksheet is the Core Values Worksheet . With this worksheet, the underlying premise is that if we behave in a way that is incongruent with our core values, then we will experience stress.

Therefore, to reduce stress, we must identify our core values and how to align our behaviors to achieve, preserve, and satisfy them. These behaviors should be incorporated into our daily lives, not just reserved for big, life-changing decisions.

In this worksheet, the client will list their top values and then identify specific actions aligned with them. In addition to helping clients identify primary values, the tool can also help them identify incongruous behaviors that can lead to stress.

Journal prompts

Journaling is a valuable method for reducing stress and identifying patterns of behaviors and thoughts. One of the most significant advantages of journaling is that it is easy to implement and cost effective. All you need is a pencil and a notebook.

Several journal prompts can be used for coping with stress. In fact, we suggest having a look at our gratitude journal article for ideas. However, to whet your appetite, here is a short list to start with:

• Gratitude journaling: Write about three things you are grateful for each day to increase positive emotions.
• Positive self-talk: Jot down some positive affirmations or statements about yourself. This can help combat negative self-talk and increase self-esteem.
• Reflection on achievements: Write about a recent accomplishment to improve your self-worth.

For most adults, work is a source of significant stress. Unfortunately, it is a common occurrence that can lead to substantial physical and mental health issues if not adequately managed.

Developing stress-management techniques for work will improve not only wellbeing, but also productivity. Stress-management strategies for work include time management, physical activity, and mindfulness meditation.

Effective time management is a critical stress-management skill, and it involves organizing and prioritizing tasks to optimize productivity and reduce stress. For example, employees who manage their time efficiently are less likely to experience work stress (Frost & Stimpson, 2020).

To do this, individuals should set realistic goals and establish a schedule that allows them to accomplish their tasks without feeling overwhelmed. Other methods within employees’ control are to avoid procrastination and work without distraction.

For example, do not accept all tasks or requests that come your way, learn to say no or delegate, do the most difficult task first, and use a time-management system. One example of an effective time-management system is the Pomodoro technique , where you work for 25 minutes, take a five-minute break, and then after three cycles, take a longer break.

If employees do not determine their deadlines or tasks, which can be unrealistic or untenable, they should discuss these challenges with their managers or team leaders.

Employers can also significantly reduce work stress by implementing policies promoting a healthy work–life balance and providing stress-management training and support resources.

Physical activity is another critical stress-management skill that can help employees cope with work stress. Regular physical activity has been shown to reduce stress, improve mood, and increase energy levels by reducing stress hormones in the body (i.e., cortisol and adrenaline) and promoting the release of endorphins, which are natural mood enhancers (Salmon, 2018).

Physical activity can also improve cognitive function and help individuals make better decisions, which can reduce work stress (Stults-Kolehmainen & Sinha, 2014).

Other simple physical techniques that may help combat work stress include getting enough sleep, eating healthily and regularly, and avoiding alcohol (or consuming it in moderation).

Mindfulness exercises, such as mindfulness meditation, may also protect against work stress. Mindfulness meditation is a stress-management technique focusing on the present moment without judgment.

This technique helps individuals reduce stress by promoting relaxation, improving cognitive function (Schmidt et al., 2019), and reducing feelings of anxiety even in the workplace (Biegel et al., 2009). Mindfulness meditation can be easily performed in the office or a quiet workplace.

These tools have good psychometric properties (i.e., internal consistency, test–retest reliability, and validity) and are often used in peer-reviewed research.

Perceived Stress Scale

The first questionnaire is the Perceived Stress Scale, a 10-item self-report questionnaire designed to measure an individual’s subjective perception of stress (Cohen et al., 1983).

Initially, it was designed as a generic tool to measure perceived stress in a smoking cessation study. The original version contained 14 items and can be found in the original paper.

It assesses how individuals perceive their life as unpredictable, uncontrollable, and overloaded. The Perceived Stress Scale , with scoring instructions, can be accessed via the link.

State–Trait Anxiety Inventory

A second, more general measure of anxiety and stress is the State–Trait Anxiety Inventory (Spielberger et al., 1983).

Originally, it was developed as two separate tools, each containing 20 questions; however, these are often administered together. This inventory is widely used, easy to administer, and freely available.

It is a 40-item self-report questionnaire that measures two types of anxiety: state and trait anxiety. State anxiety is the temporary emotional state characterized by subjective feelings of tension, apprehension, and nervousness. For example, when presented with an urgent deadline, we might feel acute but short-lived feelings of stress and worry.

In contrast, trait anxiety is a stable personality trait characterized by a tendency to experience anxiety across various situations. For example, some people tend to have higher anxiety in general that is not limited to a specific event.

Job Content Questionnaire (JCQ)

For professionals who work in industrial and organizational psychology, we recommend the JCQ (Karasek et al.,1998).

This is a 49-item self-report questionnaire that measures job stress in terms of its psychological demands, decision authority, skill discretion, and social support. Initially, it was designed for research on the relationship between job stress and cardiovascular disease.

A study by Kivimäki et al. (2012) found that high job strain (high psychological demands combined with low decision authority and low social support) was associated with an increased risk of coronary heart disease. The JCQ is in the manuscript’s appendix published by Karasek et al. (1998).

17 Exercises To Reduce Stress & Burnout

Help your clients prevent burnout, handle stressors, and achieve a healthy, sustainable work-life balance with these 17 Stress & Burnout Prevention Exercises [PDF].

Created by Experts. 100% Science-based.

For readers interested in journaling techniques and prompts, we suggest the following articles:

• Journaling for Mindfulness
• Journal prompts to improve self-esteem

For readers who want to read more about mindfulness meditation, especially in the workplace. this post is a good starting point and is quite exhaustive:

• Mindfulness at Work

In addition to our blog posts and free worksheets, we’d also like to share these three tools specifically related to stress and burnout. The Stress & Burnout Prevention Exercise Pack includes the following useful worksheets:

• Energy Management Audit
• The Stress-Related Growth Scale
• Strengthening the Work–Private Life Barrier

The worksheets are easy to administer and appropriate for clients experiencing stress in different domains of their lives. Two of these tools are designed for assessment and can help identify energy levels, the most effective ways to recharge, and how clients approach and reframe life events. The third tool is an exercise to help develop work–life boundaries.

Looking for even more tools? If you’re looking for more science-based ways to help others manage stress without spending hours on research and session prep, check out this collection of 17 validated stress-management tools for practitioners . Use them to help others cope with stress and create more balance in their lives.

Stress is a common experience that can have very serious negative consequences if left unmanaged. However, learning how to cope with stress is vital and will positively impact different spheres of life.

A large amount of stress is due to work demands. Finding a coping solution that works for you, especially one that can be incorporated into the work environment, is a great way to improve your mental health.

We encourage you to try these coping techniques to find the optimal one that will help you manage your stress levels.

Are there any stress coping methods you would recommend personally or that you have found highly effective in your practice? Please share them with us in the comments.

We hope you enjoyed reading this article. Don’t forget to download our three Stress & Burnout Prevention Exercises (PDF) for free .

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3 Stress Exercises Pack

How to Cope with Stress Essay

Introduction, how do stress and stressors help a person in identifying ways to cope, problem solving approach in coping stress, the identification of the stressor.

According to Aamodt (2009) stress is the psychological and physical reaction to certain life events or situations. Fear, resistance, resentment, change, relations with others, organizational politics, and unfavorable physical environment are the main causes of stress (Aamodt, 2009). Even though stress affects different personalities differently, it could result to grave consequences if not well managed.

Many people often think there is little that can be done about their level of stress. However, the fact is contrary. Individuals should identify their stressors and develop coping strategies aimed at neutralizing and finally eliminating the effects of the stressors. I have in the past adopted various strategies in coping with stress.

There are many stress coping methods. However, individuals often find themselves employing unhealthy and unproductive methods, which end compounding the problem. Such methods include withdrawal from friends and families, use of pills, drinking, smoking, overeating, and taking out of stress on other people. Even though these methods can work, their results are temporary as individuals soon face the reality of the stressor.

Healthier and effective ways of controlling stress require either situation change, or reaction change. Every individual exhibits unique response to stress, which makes it impossible to have a common method of coping. The simplest approaches to coping with stress, which I have used in the past, include problem identification and solving, acceptance, alteration, self-nurturing, and anticipatory approach also suggested by Aldwin (2007).

Problem solving approach is a strategy that its applicability is dependent on the determination of the main cause of stress. Once the stressor is identified, it becomes easy to solve the stress as an individual directs his or her energy towards subduing the stressor. For example, if lack of finances is the main cause of stress, then an individual may seek for new employment to provide for the much-needed cash.

The identification of the stressor also opens a window for an individual to explore other adaptation methods, which can be of help in the future such as avoidance. In anticipatory approach, an individual prepares for possible causes of stress and consequently prepares for them before their actual occurrence. Past trends and acquired knowledge can help an individual in such preparations.

For example, a student subjected to last minute revision pressures and stress for failing to revise in time may expect the same, hence prepare early in the following semesters to avoid going through the same. This method is very effective as an individual can review and continually revise the best method to use every time the stressor reoccurs. Sometimes stressful situations are not only complex, but also impossible to avoid.

It is only prudent for individuals affected to alter and adapt to such situations. This involves finding possible ways of changing an individual’s operation to avoid the stress from reoccurring. For example, stress caused by coworkers could be avoided by expressing ones’ feelings to the specific workers instead of bottling them up. If the desired change is not achieved, then one can go a step further by changing his or her own behaviors.

Stressors such as the death of people we love, fatal accidents, and illness are unavoidable and impossible to ignore. However, letting such stressors take tall of an individual’s life is also unacceptable. In such cases, the best coping strategy is acceptance. Though hard to take, acceptance is the only way out for individuals facing unchangeable life-threatening situations.

There are other effective coping strategies, which even though I have not used, I would consider applying. Self-nurturing is such “effective way of coping with stress” (Aldwin, 2007).

Creating time for fun and relaxing, enhance our ability to copy with life’s unending stressors. It is therefore prudent for an individual to engage frequently in healthy ways of relaxing such as, going for a walk, playing with a pet, going adventures, watching comedies, and lighting scented candles.

Aamodt, M. G. (2009). Industrial/Organizational Psychology: An Applied Approach (6th ed.). Belmont, CA: Cengage Learning.

Aldwin, C. M. (2007). Stress, coping, and development: an integrative perspective (2nd ed.). New York, NY: Guilford Press.

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Essay on Stress Management

500 words essay on stress management.

Stress is a very complex phenomenon that we can define in several ways. However, if you put them together, it is basically the wear and tear of daily life. Stress management refers to a wide spectrum of techniques and psychotherapies for controlling a person’s stress level, especially chronic stress . If there is effective stress management, we can help one another break the hold of stress on our lives. The essay on stress management will throw light on the very same thing.

Identifying the Source of Stress

The first step of stress management is identifying the source of stress in your life. It is not as easy as that but it is essential. The true source of stress may not always be evident as we tend to overlook our own stress-inducing thoughts and feelings.

For instance, you might constantly worry about meeting your deadline. But, in reality, maybe your procrastination is what leads to this stress than the actual deadline. In order to identify the source of stress, we must look closely within ourselves.

If you explain away stress as temporary, then it may be a problem. Like if you yourself don’t take a breather from time to time, what is the point? On the other hand, is stress an integral part of your work and you acknowledging it like that?

If you make it a part of your personality, like you label things as crazy or nervous energy, you need to look further. Most importantly, do you blame the stress on people around you or the events surrounding you?

It is essential to take responsibility for the role one plays in creating or maintaining stress. Your stress will remain outside your control if you do not do it.

Strategies for Stress Management

It is obvious that we cannot avoid all kinds of stress but there are many stressors in your life which you can definitely eliminate. It is important to learn how to say no and stick to them.  Try to avoid people who stress you out.

Further, if you cannot avoid a stressful situation, try altering it. Express your feelings don’t bottle them up and manage your time better. Moreover, you can also adapt to the stressor if you can’t change it.

Reframe problems and look at the big picture. Similarly, adjust your standards and focus on the positive side. Never try to control the uncontrollable. Most importantly, make time for having fun and relaxing.

Spend some time with nature, go for a walk or call a friend, whatever pleases you.  You can also try working out, listening to music and more. As long as it makes you happy, never give up.

Get the huge list of more than 500 Essay Topics and Ideas

Conclusion of the Essay on Stress Management

All in all, we can control our stress levels with relaxation techniques that evoke the relaxation response of our body. It is the state of restfulness that is the opposite of the stress response. Thus, when you practice these techniques regularly, you can build your resilience and heal yourself.

FAQ of Essay on Stress Management

Question 1: What is the importance of stress management?

Answer 1: Stress management is very efficient as it helps in breaking the hold which stress has on our lives. Moreover, you can also become happy, healthy and more productive because of it. The ultimate goal should be to live a balanced life and have the resilience to hold up under pressure.

Question 2: Give some stress management techniques.

Answer 2: There are many stress management techniques through which one can reduce stress in their lives. One can change their situation or their reaction to it. We can try by altering the situation. If not, we can change our attitudes towards it. Remember, accept things that you cannot change.

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Essays About Stress: 5 Examples and 7 Helpful Prompts

Stress deals with various sensitive matters and is a popular topic. See our top examples of essays about stress and prompts to assist in your writing.

Stress is a poison that gradually affects a person’s mental and physical health. It’s a common problem in all aspects of life, with money being the top stressor. There’s also a spectrum of stress, but chronic stress is the most dangerous of all types and levels. It can lead to health problems such as high blood pressure, anxiety disorders, heart disease, and more.

5 Essay Examples 

1. post-traumatic stress disorder and substance use disorders by anonymous on ivypanda.com, 2. coping up with stress by anonymous on gradesfixer.com, 3. stress management: how stress can cause mental illness and how to treat it by anonymous on papersowl.com, 4. assessing the personal stress levels by anonymous on ivypanda.com, 5. sources of stress in youths by anonymous on gradesfixer.com, 1. what is stress, 2. good stress vs. bad stress, 3. how stress can affect our daily lives, 4. the impact of stress on children, 5. what is financial stress, 6. the importance of stress management, 7. stress and health problems.

“…the self-medication hypothesis… is supportive to healthcare as it offers a clear pathway to sufferers from existing addiction, which, in turn, enhances the bond between specialists and victims, it improves access to dosages, and it may also decrease the cost of a prescribed drug.”

In this essay, the writer investigates the leading causes of stress and substance abuse resulting from a disorder. They note that stress, anxiety, and depression often develop after divorce, widowhood, disasters, and other traumatic events. 

To show the relationship between post-traumatic stress disorder and substance use, the author adds statistics and situations in which people who have gone through a separation or sexual abuse utilize self-medication, drugs, and alcohol to forget what happened to them. However, this brief escapes lead to addiction. Ultimately, the writer believes that developing stress, anxiety, and depression coping alternatives will reduce the number of people addicted to substances.

Do you want to write about depression? Check out our guide on how to write essays about depression .

“Stress coping and management is essential to have a healthy life. We need to manage stress effectively to avoid the side effects that can arise if not managed effectively. Let’s prioritize on our tasks, manage a healthy lifestyle, have time for fun and for one another, and practice the 4A’s of stress management to have a stress free life.”

This essay shares that stress can be beneficial as it teaches a person to handle difficult situations. However, stress becomes dangerous when it starts to control someone’s life. That’s why it’s vital to manage stress depending on its severity. 

To effectively cope with stress, the author suggests having a balanced diet, exercising regularly, and writing in journals. They also mention the importance of talking to a professional and identifying and avoiding the primary source of stress. 

“When people get stressed out, they try many coping mechanisms, and that usually helps a decent amount, however for some, the stress can be too overwhelming. That being said, stress is seen to have a very significant link to mental illness, more specifically, schizophrenia.”

In this essay, the author contends that stress is the root cause of some mental illnesses like schizophrenia. To support the claim, the author uses a real-life situation and shows the development of the disease, originating from the simple stress of moving and working in the city. 

The essay presents the different levels of schizophrenia and its symptoms. Then, after offering various sources, the author concludes that the most common way to treat stress and schizophrenia is having someone to spend time with and get therapy. You might also be interested in these essays about leadership .

“… A proper assessment of an individual’s stress levels is a critical factor in their well-being. Physiological and psychological aspects of intense pressure should be carefully studied and checked. Using corresponding methods and tools can be of significant help for the person, providing them with a clear understanding of the problems encountered.”

In this essay, the author discusses tools that help assess stress levels and effective strategies for combating stress. They use the “Symptoms of Stress Methodology” from Stress Management for Life: A Research-Based Experiential Approach and the “Ardell Wellness Stress Test” to determine stress levels and evaluate physiological symptoms. These symptoms assist in constructing effective ways to release stress, including participating in PTSD therapies and getting a service dog.

“Early exposure to stress not only affects children’s social and mental development during their formative years, it also can increase the risk of alcoholism, illicit drug use, adult depression, anxiety, and even heart disease much later in life.”

In this essay, the writer proves that stress can affect people of all ages and genders. However, the author focuses on young people and how quickly it appears in their adult life. According to the author, technostress, the fear of missing out, lack of personal space, and high expectations are the common causes of stress in youths. 

The author strongly discourages using drugs, cigarettes, and alcohol to relieve stress. Instead, they recommend reducing stress by taking regular breaks, replacing big life goals with smaller, more attainable goals, being open and sharing problems with others, and getting professional help.

7 Writing Prompts for Essays About Stress

Stress is a person’s emotional response to pressure to meet standards, commitments, and responsibilities. It usually occurs in a situation or an outcome we fail to manage or control. In your essay, explain what stress is all about and why it’s essential to understand this reaction. Use this prompt to help your readers know the early signs of stress. Then, add ways stress can be managed and avoided, so it doesn’t interfere with daily activities.

Although stress is often connected with bad instances, there’s also “good stress,” or eustress. Eustress pertains to a positive response to a stressor. For example, it happens when one is excited or ecstatic. Meanwhile, bad stress, or “distress,” negatively affects your mental and physical well-being. 

Consider using this prompt to compare and contrast the good and bad stress that people usually experience. Then, give real-life examples and suggest how your readers can effectively handle both eustress and distress.

The effects of stress vary in degree and duration. For example, stress can prevent us from functioning properly at work, home, or anywhere else. It can also affect our relationships with others and with ourselves.

To make your essay relatable, share a personal experience on how stress affects your life. You can also interview others in various professions and statuses to demonstrate the range of which stress affects different individuals.

Stress does not only occur among adults or teenagers. Children can also experience stress at a young age. For instance, a child can succumb to the pressure of adapting to a new environment, getting bullied, and sometimes being separated from loved ones. These can lead to anxiety, trust issues, and depression.

Identify and discuss these factors and why it affects young children. Include recent statistics that show the number of children experiencing stress and additional relevant citations to make your essay credible.

The most recent survey found that 65% of Americans worry about money and the economy’s decline. Pick this prompt to make your essay relevant and informative. Delve into what financial stress is and discuss its typical causes and effects. Then, add the latest percentage of people who experience financial stress and address why it’s a pressing issue.

Stress management offers various strategies to battle stress. First, explain to your readers the importance and effectiveness of proper stress management. Then, include proven and tested methods commonly used to treat stress. You can also share the strategies that have worked for you to persuade your readers that stress management is effective.

Stress causes several physical and mental health problems. Use this prompt to show the importance of treating stress before it worsens and affects a person’s welfare. Include research findings from reliable sources and real-life experiences where someone has damaged their health because of stress. If you’re looking for more ideas, check out our essays about bullying topic guide !

Maria Caballero is a freelance writer who has been writing since high school. She believes that to be a writer doesn't only refer to excellent syntax and semantics but also knowing how to weave words together to communicate to any reader effectively.

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Managing stress during the ongoing COVID-19 pandemic

Are you feeling stress, fear and anxiety amid the ongoing COVID-19 pandemic ? If so, you’re not alone. The recommendations for masking and social distancing affect nearly every part of our lives, including finances, relationships, transportation, jobs and healthcare.

Some common causes of stress during the coronavirus pandemic are uncertainty, lack of routine and reduced social support, says Mark Flanagan, LMSW, MPH, MA, a social worker at Cancer Wellness at Piedmont .

Routines and COVID-19

As humans, we don’t like uncertainty and tend to thrive in routines , says Flanagan. Routines are essential because they create a sense of normalcy and control in our lives. This sense of control then allows us to manage the challenges that come our way. 

“When we don’t have a routine, much of our time is spent trying to establish one,” says Flanagan. “Without a routine, we often pay attention to the things that are most ‘flashy.’ When big news happens, we tend to focus on it more.”

Social support and COVID-19

Not only are our routines currently disrupted, but the routines of everyone around us are as well.

“When something goes wrong in our lives, we can usually rely on others to get a sense of calm,” he says. “But when everyone is experiencing the same sense of uncertainty, there’s no real ‘anchor’ to help manage some of the stress.” 

Stress affects your health

Stress management is essential for good physical health , and it’s especially important right now as our world addresses the COVID-19 pandemic .

“While short-term pressures and stress are normal and can help us change in positive ways , chronic stress causes a huge deterioration in our quality of life on a physical level,” says Flanagan. “When we are more pessimistic, depressed or anxious, our immune system goes down and produces more stress hormones, reducing our immunity and increasing inflammation.”

Stress can also put a strain on your mental health, relationships and productivity, he notes.

Stress reduction tips for COVID-19

“Rather than dwell on nervousness, focus on the things you can control,” Flanagan suggests. “When you move the locus of control from something outside yourself to inside yourself, you powerfully reduce anxiety and boost confidence.”

He suggests the following steps to regain control and reduce stress.

Follow the recommended health guidelines. These guidelines include getting the COVID-19 vaccine , frequent hand-washing, wearing a mask in public places, social distancing, practicing respiratory etiquette and cleaning commonly used surfaces. See the latest recommendations from the Centers for Disease Control and Prevention (CDC) . Not only will you protect your health, but you’ll also protect the health of vulnerable people in your community, like older adults and those with serious or underlying health issues.

Create a morning routine. When you’re stuck at home, it can be tempting to let go of basic routines, but Flanagan says a morning routine can help you feel more productive and positive. Consider waking up at the same time each day, exercising, showering, meditating, journaling, tidying your home or having a healthy breakfast as part of your morning ritual.

Check in with loved ones regularly. Staying in touch with family and friends can help reduce stress.

Consider ways to help others. This can include picking up groceries for a neighbor and leaving them at their door, donating to a local charity, or purchasing gift cards from your favorite restaurant. By taking the focus off yourself, you can experience reduced stress and a greater sense of well-being.

Have a daily self-care ritual. Self-care can include exercise, meditation, walking outside, reading, taking a bubble bath, painting, journaling, gardening, cooking a healthy meal or enjoying a favorite hobby. Pick one thing and do it at the same time each day. It will help anchor your day and provide a welcome respite.

Limit news and media consumption. “When we constantly check our newsfeeds and see bad news, it activates our sympathetic nervous system and can send us into fight-or-flight mode,” says Flanagan. He recommends limiting how often you check the news to once or twice a day (ideally not first thing in the morning or after dinner), turning off news alerts, and obtaining information from one or two reputable news outlets.

Set boundaries around social media. “There’s this concept of toxic sociality where we constantly have to be connected, even in superficial ways, and when we’re not, it feels like part of us isn’t being ‘fed,’” he explains. “It’s important to practice social distancing with social media too. We may not think we’re having any effect on our newsfeed, but we can take steps to reduce the ripple effect of panic on social media.” He suggests posting positive messages online and being mindful of your likes, shares and comments. 

Meditate. Meditation can help restore your sense of control as you focus on your breath or a positive word or phrase. “ Meditation can help you activate your parasympathetic nervous system, and that’s an antidote to fear,” says Flanagan. “And when you’re more centered, you’re able to create a calm reality around you.” Try this guided meditation to get started. 

Encourage others. “Often, when we are scared, it can be tempting to repeat negative messages, but actively encouraging family and friends is really important,” he says. “Chances are, someone is having a harder time than you are. Your words matter and people will respond accordingly. It’s important to realize we are not victims; we are helping to create our environment and change it for the better. By sending positive messages out into the world, you’ll not only affect those around you, but those words will come back to you.”

Hope during the coronavirus pandemic

“It’s important to remember that this will pass sooner or later,” says Flanagan. “The world has gone through many different challenges, like disease outbreaks, war and uncertain times. For better or worse, these times always pass. That doesn’t mean this time isn’t significantly challenging, but if we focus on what we can control and do things that are good for our health and the health of those around us, we will come out of this in perhaps a more whole state and with a renewed perspective. It’s important to look toward the future and begin building for that future. You can always have hope. Hope never leaves us.”

For information on coronavirus (COVID-19), including symptoms, risks and ways to protect yourself, click here.

• coronavirus
• infectious disease
• stress management

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Better Sleep Can Improve Stress Response and Increase Positivity, Study Shows

 Jo Yurcaba is a freelance writer specializing in mental health.

  Flashpop /Getty

Key Takeaways

• Getting more sleep than you normally would may help you appreciate positive events more, a new study finds.
• It adds to previous research that shows how sleep can impact our emotions, both the next day and in the long term.
• Appreciating the positives more and having more positive experiences can help protect your health, researchers say.

It's time to set that early bedtime you've been putting off: A new study found that when people sleep longer than usual, they enjoy positive experiences more.  

The research, published in the American Psychological Association's Health Psychology, builds on previous research about how sleep impacts both our physical health and our emotional well-being. Much of sleep research has focused on the negative impacts of not getting enough sleep.   But the new study adds to the growing body of research about the positive impacts of getting more sleep.

"After a person has had more sleep than usual, then they're much more likely to perhaps create opportunities where they might experience something positive," Nancy Sin, PhD , assistant professor of psychology at the University of British Columbia who led the study, tells Verywell. Getting more sleep—and having more positive experiences as a result—could have health benefits.

How Sleep Impacts Our Emotions

A good night's sleep can do wonders for how we feel the next day. Similarly, a bad night's sleep can negatively impact how our brain functions and how we process emotions. Previous research has found that sleep debt, or not getting adequate sleep for multiple days in a row, is associated with irritability and aggression.   Sleep deprivation has also been linked to anxiety, depression, and mood swings.  

Nancy Sin, PhD

We found that when people slept longer than their usual amount, then the next day they tended to derive more joy from positive experiences.

Much of the research on how sleep affects people's emotions the next day has been conducted in laboratories, Sin says. Instead, she and colleagues conducted phone interviews with nearly 2,000 people for eight days in a row about how much sleep they got the night before, and how they reacted to daily stressors and positive experiences the following day.  

"Based on that information, we found that when people slept longer than their own usual amount, then the next day they tended to derive more joy from positive experiences," Sin says. "And they were able to maintain their positive emotions, even when they encountered something stressful." Participants were also more likely to interpret ordinary activities like taking a walk outside or getting a hug, as events that were very positive.  

The study builds on previous research by demonstrating how sleep influences our day-to-day functioning, says Jin Wen , a co-author of the study and doctoral student in health psychology at the University of British Columbia. "Some experimental studies have found that sleep deprivation affects positive emotion systems in your brain more than negative emotion systems," he says. "Our study extends these findings to suggest that the impacts of sleep on positive emotions can also be observed in daily life."

What This Means for Your Health

These findings are important, Sin says, noting her previous research on how daily positive events can promote well-being.   "People who tend to lose positive emotions in the face of stress are at greater risk for health problems," she says. Conversely, she's also found that people who get more sleep than usual are more likely to create more positive opportunities for themselves.

It's well-established that stress and negative emotions are bad for your health,   but more research is now focusing on how positive events can help protect your health. "There's also been a lot of work that I've done previously showing that people who have more positive events, they tend to have lower levels of inflammation,"   Sim says. "They have these healthier patterns of diurnal cortisol, so their stress hormones show a healthier pattern."  

Jin Wen, doctoral student

Given that we are currently living through times of greater stress and uncertainty, I believe that it may be more essential for people to consistently get good sleep in order to not let it impact their daily emotional functioning.

Additionally, Wen says the most surprising finding from the study was that people living with chronic conditions appeared to benefit more from getting more sleep.   "In particular, when they were well-rested, they had greater increases in positive emotions when they encountered positive events," he says.

What You Can Do

More research is finding that sleep seems to be a "strong driver" of how we're going to behave and how we'll feel the next day, Sin says. "I think this really speaks to the importance of sleep for promoting well-being."

As a result, one of the most important takeaways of the study is the importance of consistently getting adequate sleep—whatever adequate means for you, Wen says. Experts at the American Academy of Sleep Medicine recommend that adults get an average of seven or more hours of sleep on a regular basis to avoid health problems.  

Hours slept isn't the only factor that affects sleep quality . Sleep researchers use an acronym, "SATED," to characterize five aspects of good sleep,   Wen explains:

• S atisfaction: How satisfied are you with your sleep?
• A lertness: How refreshed or alert do you feel during the day?
• T iming: Do you have a consistent bedtime and wake time?
• E fficiency: How much time in bed is spent sleeping?
• D uration: Did you get enough sleep?

"Given that we are currently living through times of greater stress and uncertainty, I believe that it may be more essential for people to consistently get good sleep in order to not let it impact their daily emotional functioning,"   Wen says. "I think it is not only important for people to recognize how sleep impacts their daily emotional functioning, but also prioritize getting good sleep—which could mean committing to a consistent bedtime and waketime or setting a period of time before bed to start 'winding down.'"

What This Means For You

Yes, it can be hard to set a consistent bedtime, especially if you work late, are a parent or guardian to kids, or if you suffer from chronic insomnia or other conditions that affect sleep.

But doing your best to get as much sleep as you can has both mental and physical health benefits. This research shows that not only does more sleep just help you feel better, but it also helps you appreciate the little things.  

Sin NL, Wen JH, Klaiber P, Buxton OM, Almeida DM. Sleep duration and affective reactivity to stressors and positive events in daily life .  Health Psychol . 2020; doi:10.1037/hea0001033

Worley SL. The Extraordinary Importance of Sleep: The Detrimental Effects of Inadequate Sleep on Health and Public Safety Drive an Explosion of Sleep Research.   P T . 2018;43(12):758-763.

Bauducco SV, Flink IK, Jansson-Fröjmark M, Linton SJ. Sleep duration and patterns in adolescents: correlates and the role of daily stressors .  Sleep Health . 2016;2(3):211-218. doi:10.1016/j.sleh.2016.05.006

Saghir Z, Syeda JN, Muhammad AS, Balla Abdalla TH. The Amygdala, Sleep Debt, Sleep Deprivation, and the Emotion of Anger: A Possible Connection? .  Cureus . 2018;10(7):e2912. doi:10.7759/cureus.2912

Sin NL, Graham-Engeland JE, Ong AD, Almeida DM. Affective reactivity to daily stressors is associated with elevated inflammation .  Health Psychol . 2015;34(12):1154-1165. doi:10.1037/hea0000240

Maydych V. The Interplay Between Stress, Inflammation, and Emotional Attention: Relevance for Depression . Front Neurosci . 2019;13:384. doi:10.3389/fnins.2019.00384

Sin NL, Graham-Engeland JE, Almeida DM. Daily positive events and inflammation: findings from the National Study of Daily Experiences .  Brain Behav Immun . 2015;43:130-138. doi:10.1016/j.bbi.2014.07.015

Otto LR, Sin NL, Almeida DM, Sloan RP. Trait emotion regulation strategies and diurnal cortisol profiles in healthy adults .  Health Psychol . 2018;37(3):301-305. doi:10.1037/hea0000564

American Academy of Sleep Medicine. Association for Sleep Clinicians and Researchers. Seven or more hours of sleep per night: A health necessity for adults . June 1, 2015.

Benítez I, Roure N, Pinilla L, et al. Validation of the Satisfaction, Alertness, Timing, Efficiency and Duration (SATED) Questionnaire for Sleep Health Measurement . Ann Am Thorac Soc . 2020;17(3):338-343. doi:10.1513/AnnalsATS.201908-628OC

Wright KP, Linton SK, Withrow D, et al.  Sleep in university students prior to and during COVID-19 Stay-at-Home orders .  Curr Biol . 2020;30(14):R797-R798. doi:10.1016/j.cub.2020.06.022

By Jo Yurcaba  Jo Yurcaba is a freelance writer specializing in mental health.

Home — Essay Samples — Nursing & Health — Stress Management — Coping Up With Stress

Coping Up with Stress

• Categories: Stress Stress Management

About this sample

Words: 931 |

Published: Jan 21, 2020

Words: 931 | Pages: 2 | 5 min read

• Schwarzer, Ralf. Self-efficacy: Thought control of action. Taylor & Francis, 2014.
• Meichenbaum, Donald. "Stress Inoculation Training: A preventative and treatment approach." The Evolution of Cognitive Behavior Therapy. Routledge, 2017. 117-140.
• Figley, Charles R., and Hamilton I. McCubbin. Stress and the family: Coping with catastrophe. Routledge, 2016.

Should follow an “upside down” triangle format, meaning, the writer should start off broad and introduce the text and author or topic being discussed, and then get more specific to the thesis statement.

Cornerstone of the essay, presenting the central argument that will be elaborated upon and supported with evidence and analysis throughout the rest of the paper.

The topic sentence serves as the main point or focus of a paragraph in an essay, summarizing the key idea that will be discussed in that paragraph.

The body of each paragraph builds an argument in support of the topic sentence, citing information from sources as evidence.

Should follow a right side up triangle format, meaning, specifics should be mentioned first such as restating the thesis, and then get more broad about the topic at hand. Lastly, leave the reader with something to think about and ponder once they are done reading.

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