How to Manage 'S-T-R-E-S-S'

“Stress is not what happens to us. It's our response to what happens. And response is something we can choose.”

In today’s world, managing stress feels like a never-ending battle. There are deadlines, emails, projects, meetings, and a to-do list that seems to grow by the minute.

The pressure to perform, both professionally and personally, is relentless. But let’s face it—stress is here to stay. So, instead of trying to eliminate it (which is impossible), let’s learn to manage it better.

Enter the “4 A’s Model” of stress management: Avoid, Alter, Accept, and Adapt. This model is a powerful tool for making small, realistic changes to the way we handle stress.

Paired with simple, effective practices, it gives us a road map for a calmer, more balanced life.

1. Avoid: Cut Down on Unnecessary Stress

Sometimes, we have to be a bit ruthless with our time and energy. Avoiding stress doesn’t mean running away from our responsibilities; it’s about setting boundaries. Here are some strategies to make it happen:

• Say no: Easier said than done, right? But saying no to tasks that don’t align with your goals or overwhelm you is a crucial part of protecting your mental health.
• Delegate: If you have a team, use them! Delegating tasks lightens your load and allows others to learn and grow.
• Prioritize and organize: Take control of your schedule instead of letting it control you. Prioritize tasks and break down big projects into manageable chunks.

By avoiding what you can, you’ll be able to tackle the important stuff without feeling like you’re drowning.

Action Step: Take a look at your calendar and ask yourself, "What can I cut out or delegate this week?" Saying no might feel uncomfortable at first, but it’s an important skill to practice.

2. Alter: Change Your Approach

There are times when avoiding stress isn’t possible, so the next step is to alter your approach to it. This means adjusting your approach to stressful situations.

• Communicate needs clearly: Whether it's with your manager or family, be open about what you need. If a deadline is unrealistic, speak up. If you need quiet time, set that boundary.
• Break tasks down: Overwhelmed by a big project? Break it into smaller steps. Completing each one gives you a sense of progress and keeps stress levels manageable.

Action Step: Try communicating any concerns or needs to your team members or manager. Set clear boundaries for when you are and aren’t available. You’d be surprised how much just a small adjustment can help!

3. Accept: Embrace What You Cannot Change

Acceptance doesn’t mean giving up. It means recognizing that some things are beyond our control and choosing not to let them ruin our peace.

• Forgive and move on: Holding onto resentment or frustration only adds to stress. Let go, forgive where you can, and focus on moving forward.
• Find meaning in challenges: Some stressors can be reframed as growth opportunities. Each challenge teaches us something new, and this mindset can transform how we view stress.

Action Step: Whenever you feel overwhelmed, take a moment to identify what’s within your control. Let go of things that aren’t, and trust yourself to handle the rest.

4. Adapt: Adjust Expectations and Shift Your Perspective

Sometimes, managing stress is about adapting to new realities and shifting our expectations.

• Focus on what you can control: Worrying about the uncontrollable only deepens stress. Instead, channel energy toward actions you can take.
• Reframe problems positively: Instead of viewing challenges as setbacks, see them as learning experiences. This small change in perspective can have a huge impact on your stress levels.

Action Step: At the end of each day, write down one thing you’re grateful for, even if it’s something small. This practice can help shift your mindset from stress to appreciation.

6 Proven Practices to Stress Less

Now that we’ve broken down the "4 A's," let’s explore some practical techniques that can help manage stress in real-time. These methods have been shown to calm the mind and body, providing immediate relief.

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01. 4-7-8 Breathing Technique This simple breathing exercise can work wonders for calming the nervous system. Inhale for 4 seconds, hold for 7, and exhale for 8. Repeat as needed to lower your heart rate and reduce anxiety.

• Try It Out: Next time you feel overwhelmed, take a few minutes to practice this technique. It’s an easy, discreet way to bring some calm to a stressful moment.

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02. Progressive Muscle Relaxation By tensing and relaxing each muscle group, you can release physical tension that builds up due to stress. Start at your toes and work your way up, focusing on each muscle group for a few seconds.

• Try It Out: At the end of a long day, lie down somewhere quiet and give this a try. It’s surprisingly effective for helping both mind and body to relax.

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03. Digital Detox Let’s be real—most of us are constantly glued to our screens. Taking intentional breaks from screens, especially in the evening, helps clear the mind and reduces mental clutter.

• Try It Out: Set a "no-screen" time for yourself each day, ideally an hour before bed. Use that time to read, meditate, or do something offline that you enjoy

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04. Mel Robbins' 5 Second Rule This rule is a fantastic way to break out of procrastination or hesitation. When you feel an impulse to take action, count down from 5 to 1 and just do it. It’s a quick mental trick that nudges you forward.

• Try It Out: Use this rule to tackle small, stressful tasks that you’ve been putting off. Sometimes, taking the first step is the hardest part.

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05. ABC Technique The ABC Technique is all about rethinking your response to stress. Start by identifying the Activating event, your Beliefs about the event, and the Consequences of those beliefs. Once you’ve broken it down, it’s easier to challenge irrational beliefs and adopt a healthier perspective.

• Try It Out: When you’re stressed, take a moment to analyze the situation using the ABCs. This exercise is great for reducing unnecessary worry.

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06. Box Breathing Used by athletes and military professionals, this breathing technique is fantastic for immediate stress relief. Inhale for 4 seconds, hold for 4, exhale for 4, and hold again for 4. Repeat a few rounds until you feel grounded.

• Try It Out: Next time you feel your stress level rising, pause and do a few rounds of box breathing. It’s quick, easy, and helps you regain control.

Embracing a Balanced Approach to Stress

Managing stress isn’t about eliminating it entirely—that’s impossible. But by learning to manage it effectively, you can prevent burnout, increase productivity, and enjoy a more balanced life. Remember, stress doesn’t define you. With the right techniques and mindset, you can take charge of it.

Creating a routine that incorporates these methods can bring you long-term relief and resilience. Start small—pick one or two practices and gradually build from there. The important thing is to take that first step toward a more manageable, peaceful life.

Final Thoughts ?

It’s easy to feel like stress is something we just have to "deal with." But the truth is, we have the power to change how we respond to it. The "4 A's Model" and these six practices aren’t magic solutions, but they’re tools. And like any tool, they’re only as effective as our commitment to using them.

Life will always throw challenges our way, but by building habits that reduce stress and improve resilience, we can face those challenges with a clearer mind and a calmer heart.

Let’s make stress management a priority, not an afterthought. Let’s aim for a life where we’re not just surviving but thriving.

Wrapping Up: Stress Management Is an Ongoing Process ??

Stress isn’t going away, but our response to it can change. By incorporating the 4 A’s and practicing these simple techniques, we can build resilience and create healthier habits that support our well-being.

So, the next time stress rears its head, remember: you have tools. You have choices. And with a bit of practice, you can learn to manage stress in a way that leaves you feeling empowered rather than drained.

Happy Reading,

Stress must be shed. ??