Feeling trapped in a high stress mode? Let’s talk about how to snap out of it. 

Going into the final month of the year, my mind is on stress management (after some honest self reflection that I’ve let many of my own self care practices slip away because of feeling “too busy”)... 

This article shares tips for recognizing the signs of stress and gives 8 strategies for long term stress shifts along with a few options for short term stress relief on those very busy days. 

Let me know what resonates for you. 

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Stress isn’t just a mental game; it’s a full-body experience. Left unchecked, it impacts your productivity, energy levels, and overall health. For busy professionals, effective stress management is not only key to thriving at work but is critical to living an amazing and energized life outside of your day job.

Many of us ignore the signs of high stress and power through the day in the name of getting more done and proving that yes, a list of 20 things can all totally be high priority, all at once.

The bad news is that we are wrong and this approach will eventually catch up to us, and that catch up will likely appear as damaged health, strained relationships, and running life on autopilot mode instead of really being in and enjoying the moment. 

Let’s agree to snap out of the stress cycle. 

Recognizing the Signs of Stress. Understanding these signs helps you address stress before it snowballs, or at least help you recognize when it’s time for a change.

Physical Symptoms

• Constant fatigue

• Headaches or muscle tension

• Sleep disturbances

Emotional Signs

• Feeling irritable or overwhelmed

• Struggling to focus

• Increased anxiety or frustration

Proven Strategies for Stress Relief

1. Move Your Body. Whether it’s a brisk walk, a quick yoga session, or lifting weights, exercise reduces cortisol levels and releases endorphins—your natural mood boosters.

Pro tip: Sneak in micro-workouts between meetings to stay energized.

2. Prioritize Sleep. Sleep is your secret weapon against stress. Aim for 6–8 hours of quality rest. A consistent bedtime routine that includes dimming lights and avoiding screens signals your brain that it’s time to wind down and sets your circadian rhythm for higher quality rest.

3. Nourish Your Body. What you eat directly affects your stress levels. Balanced meals with protein, fiber, and healthy fats keep your blood sugar stable, helping you avoid energy crashes and carb cravings later in the day.

4. Master Time Management. Feeling overwhelmed? Plan your day with intentionality. Use techniques like time blocking to prioritize tasks and reduce decision fatigue.

Pro tip: Start with the toughest task first to gain momentum (in other words, eat the frog).

5. Set Boundaries. Learning to say “no” can save your sanity. Protect your time by limiting distractions and avoiding overcommitment. Your time is valuable—guard it fiercely and save it for as many “hell yes!” moments as you can.

6. Build a Support System. Lean on friends, family, a therapist, or a coach to help you manage stress. Sharing the load makes challenges feel less daunting.

7. Make Self-Care Non-Negotiable. Self-care isn’t selfish; it’s essential. Whether it’s a massage, reading, or a hobby you love, carve out time to recharge. Block self-care time on your calendar like any other important meeting.

8. Practice Mindfulness. Mindfulness isn’t just meditation—it’s staying present in the moment. Breathing exercises, guided meditations, or simply pausing to notice your surroundings can lower stress levels quickly. 

Reminder: For a quick, in-the-moment state change that can be done any time, try box breathing—inhale for 4 seconds, hold for 4, exhale for 4, and repeat. This works even better on those back-to-back meeting days.

Quick Stress-Busting Tips

Like box breathing, there are a few other quick actions you can take to reduce stress in the short term while you work on incorporating some of the tips above:

• Hydrate: Dehydration worsens stress. Keep a water bottle handy.

• Laugh: Watch a funny clip or call a friend to lighten your mood. (Disclaimer on this one: Do NOT turn to TikTok or IG for your laughs; you’re more likely to get stuck in a social media stream and only contribute to your already high stress load)

• Declutter: A clean space sets you up for a focused and clear mind.

Stress is inevitable, and in some cases good for us, but you don’t have to let it rule your life. By taking small, intentional steps, you can reclaim your calm and boost your energy. Start with one or two strategies today, and begin to shift your stress style. 

Managing stress and building resilience is a practice, not perfection. Keep practicing and find what works for you. As always, share your thoughts and insights below - I’d love to hear how it’s going.