The 3-Step Stress Management Technique You Can Do Right Now:

How stressed are you right now?

Maybe you’ve got a mountain of emails piling up, a deadline that’s just around the corner, or a million things running through your head all at once.

Stress has a way of sneaking in and taking over, especially when you’ve got a lot on your plate.

It might be that tight feeling in your chest, the racing thoughts, and the constant nagging reminder that there’s too much to do and not enough time. The more you think about everything you have to do, the more overwhelmed you feel...

It’s exhausting to even just type it all out, let alone feel it.

But I have good news. There are simple ways to manage stress.

In this blog, I’m going to walk you through a simple 3-step technique to help you manage stress in a way that’s easy to incorporate into your day-to-day life.

By the end of this, you’ll have a straightforward, easy-to-use tool to take control of your stress and feel more grounded, no matter what’s going on around you.

But first, let’s handle some basics.

Understanding Stress:

Stress is a natural response to situations.

Sometimes it's more demanding—like a work deadline or an unexpected problem that needs solving. It’s your body’s way of saying, “Hey, something needs to be dealt with!”

But when stress goes unmanaged, it doesn’t just disappear once the situation is resolved.

The mental and physical toll can linger, making it harder for you to bounce back and feel at ease.

When stress becomes chronic or builds up over time, it starts to affect your health, mood, and ability to concentrate. It can make you feel drained, irritable, or stuck in a constant state of alertness.

That’s why it’s so important to understand your stress response and have tools in place to manage it.

Stress and Your Body:

Your body reacts to stress with physical symptoms like a racing heart, sweaty palms, and tense muscles. Your mind gets clouded with racing thoughts, making it hard to focus.

These symptoms aren’t just uncomfortable—they can also be disruptive.

Chronic stress can lead to serious health issues, such as heart disease, high blood pressure, and even anxiety if left unmanaged, according to research from The American Institute of Stress.

But you don’t have to wait for stress to subside on its own—you can take action right now.

I’ll walk you through a simple, easy-to-follow process to recognize stress early and use practical tools to manage stress better.

Let's get into it.

Step One: Notice Stress

The first step in managing stress is simply becoming aware of it.?

Stress doesn’t always show up in the same way for everyone, and sometimes it creeps in so subtly that you don’t even realize it’s happening. For example, you might feel your shoulders tense up or catch yourself becoming irritated over small things.

Start by checking in with yourself regularly.?

When you notice these early signs, you’re already taking the first step toward managing your stress before it builds up.?

Here’s how you can begin:

• Ask yourself: “How am I feeling right now?”
• Physical signs: Are your muscles tense? Are you breathing more shallow than usual?
• Emotional check: Do you feel irritable, anxious, or overwhelmed?

A simple tool to help with this is wearing something you interact with regularly, like a ring or bracelet. Whenever you see or feel it, take a moment to check in with yourself.?

This is a personal habit that I’ve cultivated over the years. It can help you stay mindful of your stress levels throughout the day, almost anywhere you are.

Try It: Pick something you wear or carry every day.?Each time you see it, take a moment to check in with yourself.?How’s my stress level??What’s my body feeling??

This will help you build awareness over time.

Step Two: Identify the Stressor

Once you’ve noticed that stress is creeping in, the next step is to figure out what’s causing it.?

Knowing whether the stress is coming from an external factor (something outside your control) or internal (your thoughts or expectations) can help you decide how to deal with it.

Here are a few questions to ask yourself:

• Is the stress internal or external? External stress could be a looming deadline, a tough conversation with a friend, or world events. Internal stress comes from within—like worries about your performance or feeling like you’re not doing enough.
• How severe is the stress? Is it mild, or more severe? If the stress feels overwhelming, it’s even more important to take action early on.
• Is this stress short-term or long-term? Short-term stress can often be relieved quickly, but long-term stress requires a different approach. Identifying whether the stress will pass soon or stick around is key to knowing how to manage it.
• Is this anxiety or just stress? Stress usually comes from a clear, identifiable trigger, while anxiety lingers without a specific cause. Knowing the difference can help you approach the situation in the most effective way.

Try This: Write down what’s causing your stress. Is it something you can control, or is it out of your hands??

Recognizing the source can help you approach it from a clearer perspective.

Step Three: Take Action

Once you’ve identified what’s stressing you out, it’s time to take action. The goal is to break the stress cycle and reset your mind and body.

Here are a few simple strategies you can try:

• Grounding: A quick and easy technique I use to bring myself back to the present moment is the “5-4-3-2-1” grounding exercise.?

Simply identify:

5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, 1 thing you can taste.

• Mindful breathing: A few minutes of mindful breathing or meditation can calm your nervous system and bring your stress levels down. Headspace has a ton of good ones to choose from.
• Exercise: A quick walk or stretch can help release built-up tension in your muscles and clear your mind.

The key here is to choose an action that works best FOR YOU.?

Even taking just a few minutes to pause and reset can make a huge difference.

Try It: Whether it’s breathing, a stretch, or a grounding exercise—take a moment to reset. Notice how you feel afterward. This may take some experimenting as not everything works for everyone everywhere.

Quick example: if I’m stressed at work in the middle of the day I can’t pack up my stuff and head to the gym for a workout. But I can take 5 mins and go for a walk.

Try keeping track using a journal or with notes on your phone. Remember it’s natural for a strategy to no longer serve you or evolve and change overtime.

The beauty of this technique lies in its simplicity.?

By noticing stress early, identifying its cause, and taking action, you’re practicing mindfulness, a proven method to reduce stress and anxiety.?

Studies show that mindfulness practices can lower cortisol levels (the stress hormone), improve focus, and enhance emotional well-being.

When you practice these techniques regularly, you train your brain and body to handle stress better. Over time, your mind becomes more resilient, and your stress response becomes more manageable.?

Mindfulness exercises can even help reduce the impact of stress by encouraging a calmer, more present mindset, according to research published by Psychology Today.

Conclusion

By following these simple steps—notice, identify, and take action—you can manage stress before it spirals out of control.?The key is to practice these techniques regularly, so when stress does show up, you’re ready to handle it.

Try using the techniques from this blog over the next week, and notice how they make you feel.?

Share your experience in the comments or reach out if you need more tips on managing stress.