With so much happening around us—whether in the news, on social media, or in our personal lives—it’s easy to feel overwhelmed and stressed. It feels like an increased amount of global events, on top of our everyday pressures, causing many people in Kansas City and beyond to experience heightened anxiety and stress. The good news is that with the right tools and strategies, you can manage these stressors and regain a sense of balance.
Limit Screen Time for Stress Management
Stress can affect every area of our lives, including our mental, emotional, and physical well-being. But the good news is, there are plenty of therapy tools our team employs with clients, and strategies you can use to manage stress and find a sense of calm, even when the world around us feels chaotic.
Here’s a guide to help you navigate stress management with simple, actionable tips:
1. Acknowledge Your Stress
Sometimes, we try to push away or ignore the stress we’re feeling, but this only leads to more tension. The first step in managing stress is acknowledging it. Take a moment to check in with yourself—how are you feeling today? Are there any specific triggers causing you stress or anxiety? Identifying the source of your stress is the first step to addressing it, whether it’s at work, in relationships, or related to global events.
2. Practice Deep Breathing
Breathing exercises are one of the quickest ways to calm your nervous system and reduce anxiety in the moment. Deep breathing helps activate the body’s relaxation response, reducing feelings of anxiety and tension. Try this simple technique:
- Find a quiet place and sit comfortably.
- Close your eyes and take a deep breath in through your nose for a count of four.
- Hold the breath for a count of four.
- Slowly exhale through your mouth for a count of six.
- Repeat this cycle five times, focusing solely on your breath.
This simple exercise can help you feel more grounded and less overwhelmed.
3. Limit Social Media Consumption
In the age of constant news updates and social media, it can be easy to feel like you’re constantly “plugged in.” While staying informed is important, overconsumption of news—especially negative news—can increase feelings of anxiety and stress. If you find that the news or social media is contributing to your stress, consider setting limits on how often you check it.
Try scheduling specific times during the day to catch up on the news (e.g., 30 minutes in the morning or evening) and avoid scrolling right before bed.
4. Get Moving
Physical activity is a powerful stress reliever. Exercise helps release endorphins, the body’s natural mood boosters, and can improve sleep quality—both of which can reduce anxiety and stress. You don’t have to commit to a full workout; even a short walk around your neighborhood or stretching for 10 minutes can have a positive impact on your stress levels.
If you’re feeling particularly stressed, try a physical activity that you enjoy—whether it’s dancing, yoga, running, or a simple stretching routine. Find what works for you and make it a regular part of your day.
5. Establish Healthy Boundaries
In times of heightened stress, it’s important to set boundaries with others and prioritize your own well-being. Whether it’s saying no to extra work, limiting social commitments, or taking time to rest when you need it, setting boundaries is essential for stress management.
Learn to recognize when you’re stretched too thin and give yourself permission to say no. Remember, you can’t pour from an empty cup—taking care of yourself is necessary to be able to help others.
6. Engage in Relaxing Hobbies
Engaging in hobbies and activitiesyou enjoy can provide a healthy escape from stress. Whether it’s reading, painting, gardening, playing an instrument, or spending time in nature, make time for activities that bring you joy. Hobbies help shift your focus away from stressors and allow you to recharge.
If you’re not sure where to start, think about what you enjoyed doing as a child or something you’ve always wanted to try. Even 15-20 minutes of engaging in something fun can help reduce stress and lift your mood.
Shift your Focus Away from Stressors
7. Practice Mindfulness
Mindfulness is about being present in the moment and observing your thoughts without judgment. It’s a powerful tool for reducing stress because it helps you disconnect from overthinking and ruminating on past or future worries. You can practice mindfulness through meditation, guided imagery, or simply focusing on your senses throughout the day.
Try this simple mindfulness exercise:
- Sit in a quiet place and take a few deep breaths.
- Pay attention to your surroundings—what do you hear, see, smell, or feel?
- Focus on being fully present in the moment, letting go of any racing thoughts.
Even just a few minutes of mindfulness can help calm your mind and manage stress.
8. Reach Out for Support
Stress can feel isolating, but it’s important to remember you don’t have to go through it alone. Reach out to friends, family, or a therapist for support. Talking about your feelings can help you process your stress and gain perspective on the situation.
If you’re struggling with chronic stress or find that your anxiety is interfering with your daily life, seeking professional therapy support can be incredibly helpful. A therapist can work with you to develop coping strategies and help you manage stress in a healthier way.
Final Thoughts
While stress is a normal part of life, it doesn’t have to take over. By practicing mindfulness, setting boundaries, getting active, and seeking support when needed, you can manage stress effectively—even in the face of uncertain times. It’s all about taking small steps to find balance and taking care of yourself along the way.
Remember, you deserve time for rest and self-care, and finding your personal stress management routine is an important part of maintaining overall well-being. If you’re feeling overwhelmed, seeking support from a licensed therapist or counselor in Kansas City can be an essential next step toward finding relief and regaining emotional balance.
