Why Managing Stress is Critical and Five Easy Methods to Use

There’s no doubt about it: proposals are stressful. We are constantly battling deadlines, putting out fires, overcoming roadblocks, and solving problems. And those are just the stressors we deal with at work. Compounded with the stresses we deal with in our personal lives, these things can start to take a toll on our well-being.

Although we all know about stress—and generally recognize its symptoms—we don’t always take the time to actively manage the stress that we deal with on a daily basis. While a small amount of stress can be positive and motivate you to prepare or perform, like when you interview for a job or make a presentation, long-term stress can be extremely harmful. Chronic stress can suppress the immune, digestive, sleep, and reproductive systems. Over time, routine stress can contribute to more serious health problems, including heart disease, high blood pressure, diabetes, depression, and anxiety.

Mindfulness and Managing Stress
Mindfulness is the ability to be aware of the moment while calmly acknowledge things as they really are, without judgement. Mindfulness can help us cope with daily stressors by supporting self-awareness and emotional balance. Self-Awareness can help you recognize symptoms of stress so you can actively respond and help mitigate longer-term effects. Symptoms of stress you might notice include feeling yourself getting physically hotter, having a warm or electric feeling in your forehead, or feeling your heart beat faster. You might also notice rigid shoulders, stiff legs, headaches, muscle aches, nausea, and/or hunger.

When you notice these symptoms, it’s so important to find ways to actively manage the stress. These may include taking a break from the stressor, exercising, smiling and laughing, seeking social support, and/or meditating.

Take a Break From the Stressor
When you feel yourself getting stressed, you should give yourself permission to step away. Allow yourself time to do something else—even if it’s just for 15 minutes. Take a walk and get new perspective, grab some coffee, or read an article.

Exercise is a great way to manage stress because it pumps the body with endorphins (i.e., feel-good hormones). Exercise serves as meditation in motion and can successfully improve your mood. However, when we’re busy, finding time to exercise can be stressful in and of itself! Some ways to work exercise into your daily routine include: parking at the back of the parking lot; standing up to take phone calls; going for a walk at lunch; taking the stairs; stretching/exercising at your desk; and walking to the break room, water cooler, or restroom every 60 minutes. I’m also a huge fan of working in quick, 15-minute, do anywhere circuits into my before- and/or after-work routine.

Smile and Laugh
This is one of my favorite ways to manage stress. When I researched this topic originally, I discovered that our brains are interconnected with our emotions and facial expressions. When we are stressed, we often hold a lot of the stress in our faces. So it makes perfect sense that laughs or smiles can help relieve some of that tension. Some ways we can actively reduce this tension in our faces are: read a funny blog, article, or comic; befriend a funny person at work; watch a funny show; and simply set the intent to laugh and smile more. Read more tips on how to smile and laugh more here

Get Social Support
Sometimes it is helpful to get social support so you can share your concerns or feelings with another person. When you are stressed, take the time to call a friend or send an email. If you have time to meet in person, lunches, dinners, and happy hours are great environments to talk about your stressors and get advice on how to cope. But make sure to choose someone whom you trust and whom you feel can understand and validate you. If you don’t feel comfortable reaching out to someone you know, you can try out a counselling or therapy service. These services are private, typically a google search away, and are often at least partially covered by your medical insurance.

Meditation helps the mind and body to relax and focus and promotes mindfulness. It helps you see new perspectives, develop self-compassion and forgiveness, and release emotions that may have been causing your body physical stress. One of my favorite forms of meditation is deep breathing. Deep breathing increases the supply of oxygen to your brain, stimulates the parasympathetic nervous system, promotes a state of calmness, helps you feel connected to your body, and brings your awareness away from the stress to quiet your mind. I like to use a guided breathing app on my phone, but you can also try the 4-7-8 breathing technique, where you breathe in for 4 seconds, hold the breath for 7 seconds, and then exhale for 8 seconds.

Final Thoughts
Because we deal with so many stressors on a daily basis, it’s critical that we take take the time to actively manage that stress. While a small amount of stress can be positive and motivate you perform, long-term stress can be extremely harmful. Over time, routine stress can contribute to serious health problems. Proactively managing stress can help prevent these negative effects so that we can continue to thrive in the workplace and outside of it. By practicing mindfulness, we can begin to recognize early symptoms of stress and engage in activities to help manage it. Next time you are feeling stressed, try a method that works well for you, whether it’s simply stepping away, making time for some exercise, calling a friend for social support, practicing deep breathing, or something else. Remember that your health and wellbeing are far more important than any work result, deadline, or issue.

Written by Ashley Kayes, CP APMP

Senior Proposal Consultant, AOC Key Solutions, Inc. (KSI)

References and Resources

American Psychological Association

Key Step Media

Mayo Clinic

Medical News Today

Mindfulness Space

National Institute of Mental Health

NBC News

Reader’s Digest Best Health


  1. Well said, Ashley. Meditation and Yoga are great stress relievers and helps us maintain the right work life balance... :)

    1. Thanks, Karthik! Meditation and yoga are two of my favorite ways to relieve stress!

  2. Enjoyed reading the above article, in fact everything is explained here, the article is very interesting and effective. Thanks, and good luck for the upcoming articles. Therapist Bakersfield CA

  3. Usually I never comment on blogs but your article is so convincing that I never stop myself to say something about it. You’re doing a great job. Please Keep it up. Stem Cell Therapy houston

  4. Effective stress management helps you break the hold stress has on your life, so you can be happier, healthier, and more productive. The ultimate goal is a balanced life, with time for work, relationships, relaxation, and fun and the resilience to hold up under pressure and meet challenges head on. telemedicine clinic for maoi

  5. This post is so useful and valuable to increase our knowledge. I am happy that you have shared great info with us. Grateful to you for sharing an article like this.Addiction Help Bakersfield CA

  6. Fitness is very important for good health. Besides feeling better mentally, exercising can help protect you from heart disease, stroke, obesity, diabetes, and high blood pressure; and it can make you look younger, increase and maintain bone density, improve the quality of your life, and may keep you from getting sick. futurestepeducation

  7. I really appreciate your work which you have shared here. The article you have shared is very informative and the points you have mentioned are very helpful. Thank you for sharing this post. Psychedelic Psychotherapy Training for Professionals

  8. Here is a good informative post which shared by you. It is helpful to me for lung training. I like this post too much. To be continue.

  9. Remarkable post. I am pleased with your blog after reading. The way of your writing post is nice. Your blog is useful to me for medical health care Tampa. Keep sharing such post.

  10. I am very thankful to you that you have shared this information with us. Read more info about Rows Workplace Wellbeing Podcast. I got some different kind of knowledge from your web page, and it is really helpful for everyone. Thanks for share it.

  11. Exercise, meditation are some of the good ways to deal with stress but another easy method is stress tablets

  12. I admire this article for the well-researched content and excellent wording. Therapist For Depression And Anxiety. I got so involved in this material that I couldn’t stop reading. I am impressed with your work and skill. Thank you so much.

  13. I just need to say this is a well-informed article which you have shared here.Tantra Workshops In India It is an engaging and gainful article for us. Continue imparting this sort of info, Thanks to you.

  14. It is what I was searching for is really informative. V It is a significant and useful article for us. Thankful to you for sharing an article like this.

  15. Nice info, I am very thankful to you for sharing this important knowledge. This information is helpful for everyone. Read more info about psychologist Markham ontario. So please always share this kind of information. Thanks.

  16. I liked your work and, as a result, the manner you presented this content about Clinical Psychologist Online Therapy.It is a valuable paper for us. Thank you for sharing this blog with us.

  17. This blog was extremely helpfull. I really value your kindness in sharing this with me and also everyone else! mycotrop

  18. Anxiety is a debilitating mental disorder that can range from mild to severe. The symptoms of anxiety can be very disabling and can significantly impact one's life. It is estimated that anxiety affects around 18% of the population in the US, making it one of the most common mental disorders. therapist for anxiety

  19. Reduce sympathetic nervous system activity, which governs the body's reaction to a perceived threat, by engaging in deep breathing. Your parasympathetic nervous system may be activated by taking deep breaths that are inhaled on a count of five, held for two seconds, and then exhaled on a count of five. This can help you feel less stressed and anxious overall.

    ndis smithfield

  20. I truly value your work which you have shared here. The article you have shared is extremely enlightening and the focuses you have referenced are exceptionally useful. Much obliged to you for sharing this post. Mental health services in San Clarita, CA

  21. Individual counseling may be the best way to make changes to your life that last and are effective if you are ready to deal with addiction, depression, anger, or anxiety, or if you need help choosing how to handle a personal or family crisis.online depression therapy

  22. Dr. Arvon has developed The Arvon MethodTM for the past 30 years to assist couples or individuals in reuniting and flourishing, whether working alone or in a family setting. dr arvon

  23. During my many years of work with couples I have learned that Connecting is the most important ingredient. Online Counseling Aventura, FL

  24. When your child is going through a difficult phase, such as moving schools or losing a best friend, it can be hard to tell when you can support them and give them time to figure things out and when you need to get professional help. online child counseling

  25. Great articles and great layout. Your blog post deserves all of the positive feedback it’s been getting. thank you for sharing more data like this Health News.

  26. This comment has been removed by the author.

  27. The Well Woman is a distinguished counseling practice that provides psychotherapy services to women and couple Therapist near me

  28. To fully understand therapeutic massage, it is imperative to establish a clear definition of the term "elite therapeutic massage." There are varying interpretations of the concept of massage among individuals. However, the most commonly accepted definition is also the most straightforward.

  29. Remember that the specific benefits experienced may vary from person to person and can be influenced by factors like the skill of the therapist and your individual health conditions. To enjoy the full benefits of a Swedish massage near you, choose a licensed and skilled massage therapist, communicate your preferences and concerns with them, and relax into the experience. Swedish massage near me


Post a Comment

Popular posts from this blog

6 Strategies To Tackle Tight Page Limitations

10 Must-Know Proposal Automation and Artificial Intelligence (AI) Tools of 2020

How Starting Earlier Will Improve Your Win Rate