Power Up Daily

4 Types of Practices to Help You Manage Stress in a Healthy Way

November 30, 2025 | Rania Kort | Change and Transformation, Mindset and Emotional Mastery, Perspective and Belief Shifting, Stress and Success

Stress is inevitable in our lives. We experience it in numerous ways. It comes through both external and internal avenues. External situations give us stress as a result of undesired things happening or things not happening like we want, it comes from the news, from social media, the economy, and all the noise that creates fears, anxieties, comparisons, frustrations, and doubts. But it mostly really comes from our inner mind and how we’re interpreting these situations through our thoughts, beliefs, feelings and expectations.

It is our primary enemy because of its pervasive and detrimental effects on both our mental and physical health. While acute stress can be beneficial by enhancing alertness and performance, chronic stress—persistent and ongoing—can lead to a host of health issues including anxiety, depression, heart disease, inflammation, suppressed immunity, weight gain, diabetes, digestive disorders, cellular aging, and even physiological brain structure changes. That’s why it is so critical to manage stress in a healthy way and to understand its profound impact on the body and mind. This way you can proactively manage it to maintain overall health and well-being.

Let’s look deeper into how people typically manage stress and what are some techniques and strategies you can use to

How People Typically Manage Stress When They’re Not Mindful

Unfortunately, most people manage stress in unhealthy ways but that feel instant and comforting. However, that relief is often short-lived and can lead to deeper problems. Some common unhealthy coping mechanisms include:

Substance and numbing practices like drugs, alcohol, emotional eating, undereating, insomnia, oversleeping,
Retail therapy is another form coping or impulsive spending: Buying things to feel better can create financial stress and guilt on the longer run.
Avoidance and distraction are also common way of coping with stress. This could include procrastination & task avoidance: Putting problems off typically makes them pile up and feel more overwhelming.
Excessive screen-time or “doomscrolling”, feels distractive but feeds anxiety.
Isolation and pulling away from social support often deepens loneliness and emotional distress.
Anger, aggression, snapping or lashing out damages relationships, which causes more stress; even self-injury can temporarily numb overwhelming feelings—but causes long-term harm and shame.
Negative self-talk and cognitive distortions such as catastrophizing and having a destructive mindset breeds low self-esteem and magnifies stress even more.

These methods often treat symptoms—like anxiety or sadness—rather than solving root causes. They create cycles where relief turns into dependency: overeating leads to guilt, substances lead to withdrawal, avoidance leads to bigger problems.

4 Healthy Ways to Manage Stress

Rather than eliminate all unhealthy behavior at once, start small. Here are some healthier substitutes to help you manage stress in a healthy way that will enable you to improve your overall results and well-being:

Use mind-focused relaxation techniques (deep breathing, mindfulness) to start your day every morning
Use movement and body-focused techniques to just move your body, exercise even if it’s just a short walk. Keep your body hydrated and be cognizant of your food intake.
Learn mind-shifting strategies to use during the day to just become more aware of your behaviors, as well as your thoughts and feelings in the moment, so you can catch yourself and shift to more empowering thoughts.
Change some of your daily lifestyle habits to take action, show up and connect with supportive people or nature.

Below is some detail on each of these techniques and strategies to learn more about:

1. Practice Mind-Focused Techniques:

Practicing Gratitude: Regularly focusing on and appreciating the positive aspects of your life can shift your perspective and reduce stress.
Practicing Morning Affirmations: Your morning thoughts are like seeds. Plant them with care, because they set the tone for everything that follows. Learn to practice morning affirmations that can set your day on the right footing.
Mindfulness and Meditation: These practices involve paying attention to the present moment without judgment, which can help calm the nervous system and reduce rumination. Examples include focused breathing, body scan meditation, and walking meditation. You can also try guided meditations to help you get started.
Journaling: Writing down your thoughts and feelings can be a powerful way to process emotions and gain perspective on stressors. You can use guided journals or simply free-write to explore your inner experiences.

2. Use Body-Focused Techniques:

Healthy Eating: A balanced diet including staying hydrated and eating organic non-processed foods and eliminating or at least decreasing sugar from your diet, can improve your overall physical and emotional well-being, enhancing your ability to cope with stress.
Exercise: Physical activity releases endorphins, reduces stress hormones like cortisol, and can improve sleep and mood, all of which contribute to stress relief. Aim for at least 150 minutes of moderate aerobic activity per week, and find activities you enjoy.
Breathing Exercises: Deep breathing techniques can help calm the nervous system, lower your heart rate, and reduce muscle tension. Examples include diaphragmatic breathing, 4-7-8 breathing, and box breathing.
Progressive Muscle Relaxation: This involves tensing and releasing different muscle groups, helping you become more aware of and reduce physical tension associated with stress
Movement: Move your body. Go for a walk. Exercise or stretch.
Getting Enough Sleep: Aim for 7 or more hours of quality sleep per night. Establish a relaxing bedtime routine to improve sleep quality.

3. Practice Mind-Shifting Strategies and Check-in’s:

Learn to identify and challenge negative or unhelpful thought patterns that contribute to your stress
Check in Periodically with yourself: Check your energy. Is your energy low or do you feel energized? what are you thinking? what are you feeling? Stay aware of your thoughts and feelings so they are not controlling you.
Learn to reframe and powershift your thoughts when they do not serve you – Learn to elevate your energy when it is low, learn to shift your thinking when it is disempowering you and when you’re not feeling good.
Learn to use “Tapping” to relieve immediate stress –
Listen to or watch educational and motivational reminders: Videos, podcasts, quotes, articles. etc..

4. Lifestyle Habits:

Take action and show up: Have a clear plan and take action daily toward your vision and goals so you can keep moving forward. Show up where you know it will help you and don’t stay isolated, sitting on your couch or doing things that are distracting in an unhealthy way.
Manage your time: Effective time management can help you feel more in control and less overwhelmed by your responsibilities. Techniques include prioritizing tasks, setting SMART goals, using a planner, breaking down large tasks, and delegating when possible.
Connect with your trusted circle and with uplifting people: Social support is a powerful buffer against stress. Talking with trusted friends or family can help you process your feelings and gain perspective. Also joining supporting uplifting communities is a great way to stay connected to positivity and courage to keep going strong every day.
Spend time in nature: Being outdoors can reduce stress, improve your mood, and enhance cognitive function
Engage in hobbies or enjoyable activities: Set aside time for activities you find relaxing and fulfilling.
Limit exposure to negative news and social media: While staying informed is important, excessive exposure to negativity can be upsetting.
Seek support: If you feel like you need help managing your life, your goals and your mindset, consider working with a coach. If stress feels too overwhelming or unmanageable, consider talking to a therapist or counselor.

It’s important to remember that stress management is an ongoing process, and what works best for you may change over time. Try experimenting with different techniques to find the combination that helps you feel more balanced and resilient in the face of life’s challenges.

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