Table of ContentsView AllTable of ContentsCalming StrategiesEmotional StrategiesSolution-Oriented StrategiesWhen to Seek Help

Table of ContentsView All

View All

Table of Contents

Calming Strategies

Emotional Strategies

Solution-Oriented Strategies

When to Seek Help

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The American Psychological Association’s 2022 “Stress in America” report reveals that, on a scale of one to 10, the average American has a stress level around a five.However, more than one in four survey respondents also indicated that on most days, their stress was so high that they were unable to function.

Although survey results tend to fluctuate a little each year, the findings generally show the same pattern. People face avariety of stressors, which also means that they need to find effective ways to relieve stress in their lives. With that in mind, here are a few proven coping strategies for stress.

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Calming Coping Strategies for Stress

Calming our physiology can help reverse thestress response.When our stress response is triggered, we process information differently and can feel physically and emotionally taxed. If this state is prolonged, it can escalate to chronic stress.

One way to calm our bodies, therefore also calming our minds, is to go to a quiet place and take deep, long breaths. Breathe in, hold for five seconds, then exhale slowly. Repeat several times. Thisbreathing exercisecan help soothe our nerves and slow a racing heart.

Other calming strategies include:

5 Ways to Calm Down Quickly When You Feel Overwhelmed

Emotion-Focused Coping Strategies for Stress

With emotion-focused coping strategies, the situation doesn’t change but our perception of it does. These strategies are great to use when we have little ability to control what happens. They help us see stressors as a challenge instead of a threat.

Other emotion-focused techniques for coping with stress include:

While these techniques can be time-consuming, reducing stress is necessary to improve our well-being and mental and physical health.

The 7 Best Meditation Apps of 2024

Solution-Focused Coping Strategies for Stress

Sometimes there’s nothing we can do to change a situation, but often we can find an opportunity to take action and change the circumstances we face. Solution-focused coping strategies can be very effective for stress relief.

Often a small change is all that’s required to make a huge shift in how we feel. One change can lead to other changes, creating a chain reaction of positive change in which opportunities open up and life changes significantly. Also, once an action is taken, the sense of beingtrapped with no options—a recipe for stress—can dissipate quickly.

It’s important to be thoughtful about which actions to take, as each situation may call for a unique solution. A less-stressed mind can more easily choose the most beneficial course of action.

Solution-focused techniques good forreducing workplace stressbut that can also be beneficial in other situations include:

When to Seek Help for Stress

Through coping strategies andgood self-care, we can manage our stress healthfully and avoid long-term issues. However, if stress levels do not decrease, it may be a good idea to talk to a therapist or primary healthcare provider.

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Summary

Everyone has stress in their lives, and stress levels vary depending on the day. Having healthy coping strategies in place can help uskeep stress at a manageable level. If, however, we are struggling to manage our stress, it’s important to seek professional help. A mental health provider can help us learn how to manage stress in a healthy way.

18 Effective Stress Relief Strategies

9 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.American Psychological Association.Stress in America 2022.Harvard Health Publishing.Take steps to prevent or reverse stress-related health problems.Perciavalle V, Blandini M, Fecarotta P, et al.The role of deep breathing on stress.Neurol Sci. 2017;38(3):451-458. doi:10.1007/s10072-016-2790-8Cann A, Collette C.Sense of humor, stable affect, and psychological well-being.Eur J Psychol. 2014;10(3):464-479. doi:10.5964/ejop.v10i3.746Pathak R, Lata S.Optimism in relation to resilience and perceived stress.J Psychosoc Res. 2018;13(2):359-367. doi:10.32381/JPR.2018.13.02.10Dimitroff LJ, Sliwoski L, O’Brien S, Nichols LW.Change your life through journaling–The benefits of journaling for registered nurses.JNEP. 2016;7(2):p90. doi:10.5430/jnep.v7n2p90American Psychological Association.Stress effects on the body.Grant AM.Solution-focused cognitive-behavioral coaching for sustainable high performance and circumventing stress, fatigue, and burnout.Consult Psychol J Pract Res. 2017;69(2):98-111. doi:10.1037/cpb0000086Lukić J, Lazarević S.A holistic approach to workplace stress management.Škola biznisa. 2019;(1):130-141. doi:10.5937/skolbiz1-21872

9 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.American Psychological Association.Stress in America 2022.Harvard Health Publishing.Take steps to prevent or reverse stress-related health problems.Perciavalle V, Blandini M, Fecarotta P, et al.The role of deep breathing on stress.Neurol Sci. 2017;38(3):451-458. doi:10.1007/s10072-016-2790-8Cann A, Collette C.Sense of humor, stable affect, and psychological well-being.Eur J Psychol. 2014;10(3):464-479. doi:10.5964/ejop.v10i3.746Pathak R, Lata S.Optimism in relation to resilience and perceived stress.J Psychosoc Res. 2018;13(2):359-367. doi:10.32381/JPR.2018.13.02.10Dimitroff LJ, Sliwoski L, O’Brien S, Nichols LW.Change your life through journaling–The benefits of journaling for registered nurses.JNEP. 2016;7(2):p90. doi:10.5430/jnep.v7n2p90American Psychological Association.Stress effects on the body.Grant AM.Solution-focused cognitive-behavioral coaching for sustainable high performance and circumventing stress, fatigue, and burnout.Consult Psychol J Pract Res. 2017;69(2):98-111. doi:10.1037/cpb0000086Lukić J, Lazarević S.A holistic approach to workplace stress management.Škola biznisa. 2019;(1):130-141. doi:10.5937/skolbiz1-21872

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

American Psychological Association.Stress in America 2022.Harvard Health Publishing.Take steps to prevent or reverse stress-related health problems.Perciavalle V, Blandini M, Fecarotta P, et al.The role of deep breathing on stress.Neurol Sci. 2017;38(3):451-458. doi:10.1007/s10072-016-2790-8Cann A, Collette C.Sense of humor, stable affect, and psychological well-being.Eur J Psychol. 2014;10(3):464-479. doi:10.5964/ejop.v10i3.746Pathak R, Lata S.Optimism in relation to resilience and perceived stress.J Psychosoc Res. 2018;13(2):359-367. doi:10.32381/JPR.2018.13.02.10Dimitroff LJ, Sliwoski L, O’Brien S, Nichols LW.Change your life through journaling–The benefits of journaling for registered nurses.JNEP. 2016;7(2):p90. doi:10.5430/jnep.v7n2p90American Psychological Association.Stress effects on the body.Grant AM.Solution-focused cognitive-behavioral coaching for sustainable high performance and circumventing stress, fatigue, and burnout.Consult Psychol J Pract Res. 2017;69(2):98-111. doi:10.1037/cpb0000086Lukić J, Lazarević S.A holistic approach to workplace stress management.Škola biznisa. 2019;(1):130-141. doi:10.5937/skolbiz1-21872

American Psychological Association.Stress in America 2022.

Harvard Health Publishing.Take steps to prevent or reverse stress-related health problems.

Perciavalle V, Blandini M, Fecarotta P, et al.The role of deep breathing on stress.Neurol Sci. 2017;38(3):451-458. doi:10.1007/s10072-016-2790-8

Cann A, Collette C.Sense of humor, stable affect, and psychological well-being.Eur J Psychol. 2014;10(3):464-479. doi:10.5964/ejop.v10i3.746

Pathak R, Lata S.Optimism in relation to resilience and perceived stress.J Psychosoc Res. 2018;13(2):359-367. doi:10.32381/JPR.2018.13.02.10

Dimitroff LJ, Sliwoski L, O’Brien S, Nichols LW.Change your life through journaling–The benefits of journaling for registered nurses.JNEP. 2016;7(2):p90. doi:10.5430/jnep.v7n2p90

American Psychological Association.Stress effects on the body.

Grant AM.Solution-focused cognitive-behavioral coaching for sustainable high performance and circumventing stress, fatigue, and burnout.Consult Psychol J Pract Res. 2017;69(2):98-111. doi:10.1037/cpb0000086

Lukić J, Lazarević S.A holistic approach to workplace stress management.Škola biznisa. 2019;(1):130-141. doi:10.5937/skolbiz1-21872

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