Here are 10 things that have worked for me:
(Some of them may seem obvious, but they’re effective nonetheless!)
- Surround yourself with people you can truly open up to.
Do you have someone you can be fully vulnerable with? Whether that’s a trusted friend, a spouse, mentor or peer group, it’s essential to have a place to release all your pent-up emotions.
For many of us, opening up can be tough—especially for men. But bottling everything up is a fast track to being overwhelmed. Find the person or group who will listen, be there for you, and keep your confidence.
2. Acknowledge that it’s tough.
There’s this cultural pressure to put on a brave face, especially if you’re in a leadership role. We’re often expected to power through stress like it doesn’t affect us.
But pretending everything’s fine when it’s not doesn’t help. Stress is hard, and there’s no shame in admitting that. Acknowledging that things are difficult is the first step toward managing it effectively.
3. Eat well.
Stress can mess with your eating habits—trust me, I’ve been there. Some days I was running on coffee and snacks, and it was doing nothing for me.
Lean on your support network (significant other) to notice and remind you to pay attention to what you are fueling your body with. Getting back to balanced meals—fruits, vegetables, whole foods—it makes a big difference in how I felt and handled stress.
4. Prioritize sleep.
When you’re feeling stretched thin, sleep becomes even more critical. But stress tends to disrupt sleep more than anything else. You know that 2 a.m. mind race that keeps you awake?
Use a sleep tracker to monitor rest because when you are not well-rested, everything else falls apart. If you don’t have a tracker keep a manual log to uncover trends in your sleep patterns. If you’re not getting enough sleep, you won’t be able to handle stress effectively. Prioritize it like you would your job.
5. Move your body—but be mindful of your limits.
Exercise can help relieve stress, but don’t overdo it. I’ve been guilty of working out too hard as a way to escape, and it backfired, leaving me more exhausted than before.
For me, yoga has been a game-changer. It’s a practice that soothes the mind, body, and spirit—exactly what I need when things feel chaotic. The goal is to take care of yourself, not add more stress through burnout.
6. Step outside—literally.
When things get overwhelming, one of the simplest ways to reset is to get outdoors. I mean it literally—step out of your house or office, walk around, and connect with nature.
Touching grass, breathing fresh air, or even walking through a park can help clear your mind. If you can, find a spot with trees and spend a few minutes in nature. It’s a natural reset for me when I need a break from the noise.
7. Confront the brutal facts.
When you’re facing stress, one of the worst things you can do is avoid it. Like Jim Collins talks about in Good to Great, you’ve got to “confront the brutal facts.”
If there’s a tough situation or conversation you’ve been putting off, tackle it head-on. The anticipation is often worse than the actual event. Addressing stressors directly allows you to move forward rather than letting them drag on and drain you.
8. Do something that inspires you—and get a win.
It’s important to carve out time for something that motivates you. This isn’t just about doing things for inspiration—it’s about getting something done. Achieving a small win in an area that excites you can create momentum that spills into other parts of your life.
We’ve talked before about how even a small victory can boost your motivation. Find a project or activity that excites you, complete it, and let that feeling of accomplishment carry forward.
9. Step away from your phone.
We’ve all fallen into the doom-scrolling trap—mindlessly browsing through social media, getting sucked into the negativity.
The more anxious I felt, the more time I spent on my phone. And guess what? It only made me more stressed. Using James Clear’s advise in Atomic Habits, I make my phone less accessible and I use it less, especially at night time. It’s a curious thing, at the end of the day I never wish I had scrolled on my phone more, but I do regret spending too much time on it. Putting the phone down is a huge relief. Spend more time disconnected from screens—read, walk, or have a conversation with someone in person.
10. Keep it in perspective.
It’s hard to see it in the moment, but most of the things that stress us out won’t seem as big in hindsight. Having people around to remind you that “It’s going to be okay” can help keep you grounded.
No matter how overwhelming it feels right now, it’s temporary. Keeping perspective helps you stay balanced and avoid getting lost in the stress.
So, there you go. Stress is inevitable, but these strategies have helped me navigate through it. If you’re going through a tough time, hang in there—you’re not alone.