10 Effective Stress Management Techniques for Better Mental Health

Muslim woman stretching and relaxing for stress management

10 Effective Stress Management Techniques for Better Mental Health

Stress is a common, regular life occurrence that we encounter daily. According to Statistics Canada, 21% of individuals aged 12 and older report experiencing quite a lot or extreme stress most days. This highlights that extreme stress is a daily factor in life. If not properly managed, it can have a negative impact on our mental health and interfere with our daily responsibilities.

A person experiencing stress may spiral out of control. They might feel as if they are losing control over their personal and professional life. Sometimes, people may hesitate to admit they are struggling with stress because they fear being seen as incompetent or incapable of handling their responsibilities. Unfortunately, this fear can prevent them from seeking help, which only perpetuates the cycle of high stress. Additionally, they may worry that talking about their stress with family and friends could push them away, causing them to keep their emotional struggles to themselves and further isolate themselves.

Stress management is not a one-time event but an everyday occurrence. Just as often as you experience extreme stress, you should be managing it. There are ways to manage stress so you can cope with life’s challenges and live healthier lives effectively.

Ways to Manage Stress

Mindfulness is a state of active, open attention to the present, observing one’s thoughts and feelings without judging them as good or bad. Practicing mindfulness will help you become more self-aware and be in a better position to regulate your emotions. This brings a sense of calm and reduces anxiety, enhancing your overall well-being. A few minutes a day can ease the chaos in your life.

Deep breathing activates the body’s breathing response by slowing it down. A popular technique is box breathing, where you inhale for four, hold for four, exhale for four and hold for four. Repeating that cycle or box a couple of times a day can bring calm to your life.

Physical activity is a great way to reduce stress. The physical benefits are well-known, but the mental health benefits are equally important. Walking, running, lifting weights, or dancing are excellent ways to exercise and reduce stress. The important thing is to be consistent with your exercise routine. Sometimes, fifteen minutes a day is all you need.

Eating nutrient-rich foods like fruits, vegetables, and lean proteins can help stabilize mood and energy levels. Meal prepping and planning can assist you to stay focused and on track with your healthy eating.

Good sleep hygiene will help you to handle life’s stresses. Creating a quiet, comfortable environment that promotes deep sleep will help your body and mind rest. Sticking to a sleep schedule will help you become consistent with your sleep pattern.

During high times of stress, you may feel like you are juggling too many different items. It may feel like so much to do, so little time. Managing your tasks effectively will help you complete them without running out of time. Time management tools and techniques like to-do lists and calendars are great resources to assist you with managing your time. Breaking your goals into actionable steps and prioritizing your tasks based on urgency and importance helps you focus on your goals, reducing stress.

Setting realistic goals will prevent overwhelm and burnout. One way to do this is by applying the SMART (specific, measurable, actionable, realistic and time-sensitive) format to your goals.

Incorporating relaxation techniques into your daily routine will reduce anxiety. Listening to soothing music, stretching, and engaging in hobbies like painting and drawing will help you to calm your mind, thus reducing stress and tension.

Your social network can aid in helping you manage stress. Having supportive friends and family to lean on during times of challenging and high stress will assist you when you’re struggling. Spending quality time and laughing with loved ones will enable you to cope with adversity.

There are times when your high stress interferes with your daily functioning. Don’t be afraid to reach out for professional help. Therapists are trained to provide emotional support so you can confidently navigate life’s challenges.

Professional Help To Manage Your Stress

At Mindful Path Counselling, we take a holistic approach to your path to well-being. We provide in-person, online sessions, phone appointments and in-home services. Our diverse team includes skilled psychotherapists, social workers, life coaches, hypnotherapists, and more.
If you are struggling with general anxiety or a complex mental health challenge, we help people find a welcoming and understanding place to land.

We’re a safe place to help you rediscover yourself.

We are here to listen.

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Offering in-person therapy in Brantford, Brant, Kitchener, Toronto, & Simcoe, ON. Virtual sessions are offered across Ontario and British Columbia.

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