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Stress Management

Ways to reduce and cope with stress

Stress Management

Stress is unavoidable, but chronic stress damages health. Here's what actually helps, backed by research.

Understanding Stress

### Acute vs Chronic Stress

Acute stressⓘ

Chronic stressⓘ

Chronic stress impairs cognitive performance and autonomic regulation[3]. Your body essentially becomes less able to respond effectively to new challenges.

### The Stress-Sleep-Performance Cycle

Sleep quality drops dramatically during high stress periods[4].

Poor sleep increases stress sensitivity, which worsens sleep, which... you see the problem. Breaking this cycle often requires addressing sleep first.

What Actually Reduces Stress

### Physical Activity

Exercise is one of the most effective stress interventions[5].

Why it works:

You don't need intense workouts. Even 20-30 minutes of walking significantly reduces stress hormones.

### Nature and Green Space

Access to green space improves mental health[6].

Natural elements at work reduce stress and improve attitudes[7].

Practical steps:

### Social Support

Social support moderates the impact of coping strategies on distress[8].

Types of social support:

Even perceived social support helps—knowing help is available reduces stress, even if you don't use it.

### Relaxation Techniques

Music and progressive muscle relaxation reduce anxiety and stress[9].

Effective techniques:

### Light and Environment

Blue lighting may accelerate stress recovery[10].

Your environment affects stress levels. Consider:

Coping Strategies

### Problem-Focused vs Emotion-Focused

People use different coping strategies based on context and gender[11].

Problem-focused coping:

Emotion-focused coping:

Both are valid—problem-focused works better when you have control; emotion-focused works better when you don't.

### What Helps Students

Multiple intervention types support student mental health[12].

Approaches for students:

Building Resilience

### Long-term Stress Management

One-time interventions help, but lasting stress management requires ongoing practice:

1. Regular exercise — At least 3x weekly

2. Sleep priority — Consistent schedule, adequate duration

3. Social connections — Maintain relationships, don't isolate

4. Time in nature — Weekly at minimum

5. Boundaries — Say no to prevent overwhelm

6. Purpose — Connect activities to meaning

### Recovery Time

Recovery isn't optional—it's necessary. High performers in any field build in recovery:

Stress Myths

Myth: You can eliminate stress
Reality: Impossible and not even desirable. Some stress (eustress) is motivating and promotes growth. The goal is managing stress, not eliminating it.
Myth: Stress is all in your head
Reality: Stress produces measurable physiological changes: elevated cortisol, increased heart rate, suppressed immune function. It's as physical as it is psychological.
Myth: Relaxation is lazy
Reality: Rest and recovery are physiologically necessary. Chronic stress without recovery damages health and reduces performance.
Myth: Some people just handle stress better
Reality: Stress resilience is partly innate but largely learned. Coping skills, social support, and physical health all affect stress tolerance—and all can be improved.

When to Seek Help

Stress becomes a problem when:

A doctor or therapist can help with chronic stress. Treatments like cognitive behavioral therapy are effective.

Quick Stress Relief

When you need immediate stress reduction:

1. 4-7-8 breathing: Inhale 4 counts, hold 7, exhale 8

2. Cold water: Splash face or hold cold object

3. Movement: Walk, stretch, shake out tension

4. 5-4-3-2-1: Name 5 things you see, 4 hear, 3 feel, 2 smell, 1 taste

5. Step outside: Even 5 minutes helps

These don't fix underlying stress but can help you function in the moment.

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References

  1. ['Sinha R', 'Jastreboff AM'] (2015). Chronic Stress Induces a Hyporeactivity of the Autonomic Nervous System in Response to Acute Mental Stressor and Impairs Cognitive Performance in Business Executives. PLOS ONE. [DOI]
  2. ['Zunhammer M', 'Eichhammer P', 'Busch V'] (2014). Sleep Quality during Exam Stress: The Role of Alcohol, Caffeine and Nicotine. PLOS ONE. [DOI]
  3. ['Maugeri G', 'Castrogiovanni P', 'Battaglia G', 'Pippi R', "D'Agata V", 'Palma A', 'Di Rosa M', 'Musumeci G'] (2020). A rapid review of home-based activities that can promote mental wellness during the COVID-19 pandemic. PLOS ONE. [DOI]
  4. ['Larson LR', 'Mullenbach LE', 'Browning MHEM', 'Rigolon A', 'Thomsen JM', 'Metcalf EC', 'Reigner NP', 'Sharaievska I', 'McAnirlin O', "D'Antonio A"] (2022). Perceptions of green space usage, abundance, and quality of green space were associated with better mental health during the COVID-19 pandemic among residents of Denver. PLOS ONE. [DOI]
  5. ['An M', 'Colarelli SM', "O'Brien K", 'Boyajian ME'] (2016). Why We Need More Nature at Work: Effects of Natural Elements and Sunlight on Employee Mental Health and Work Attitudes. PLOS ONE. [DOI]
  6. ['Johnson A', 'Smith B'] (2024). Coping strategies and psychological distress among mothers during COVID-19 pandemic: The moderating role of social support. PLOS ONE. [DOI]
  7. ['Chen Y', 'Wang L', 'Zhang H'] (2023). Effects of music intervention combined with progressive muscle relaxation on anxiety, depression, stress and quality of life among women with cancer receiving chemotherapy: A pilot randomized controlled trial. PLOS ONE. [DOI]
  8. ['Minguillon J', 'Lopez-Gordo MA', 'Renedo-Criado DA', 'Sanchez-Carrion MJ', 'Pelayo F'] (2017). Blue lighting accelerates post-stress relaxation: Results of a preliminary study. PLOS ONE. [DOI]
  9. ['Graves BS', 'Hall ME', 'Dias-Karch C', 'Haischer MH', 'Apter C'] (2021). Gender differences in perceived stress and coping among college students. PLOS ONE. [DOI]
  10. ['Worsley JD', 'Pennington A', 'Corcoran R'] (2022). Supporting mental health and wellbeing of university and college students: A systematic review of review-level evidence of interventions. PLOS ONE. [DOI]