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We’ve all been there—feeling overwhelmed, unsure how to shake off stress, and facing situations beyond our control. As events like elections draw near, many people experience heightened anxiety. Stress isn’t just about personal challenges; it can also come from social, economic, or political uncertainties, financial pressures, or concerns about family and community. Managing stress well is essential, not just for individual well-being but also for how we show up in our relationships and communities. Fortunately, a wide body of research suggests that small, consistent practices can help ease stress and restore balance to mind and body, no matter what life throws our way. These natural techniques, easy to incorporate into everyday routines, help us take charge of our well-being and stay calm under pressure.
Stress triggers the body’s fight or flight response, a survival mechanism that allowed early humans to react to life-threatening dangers like wild animals or hostile encounters. This response prepared the body to fight off a threat or flee to safety by flooding it with stress hormones, increasing heart rate, and focusing attention on survival. While this response was essential for survival in the past, today’s modern stressors—like looming deadlines, political tensions, financial uncertainty, or relationship challenges—can evoke the same physical reaction. The heart races, muscles tighten, and the mind narrows its focus, even though there is no immediate physical threat.
When stress becomes chronic, the body remains in this state of high alert, which can have long-term health effects. Digestion and immune functions are put on hold, and stress hormones like cortisol stay elevated, which can lead to high blood pressure, weakened immunity, and emotional burnout. Understanding how stress works is the first step to managing it effectively.
When the body activates the fight or flight response, it prepares for movement—whether to fight or flee. However, modern stressors don’t usually require us to physically run or fight, leaving the stress hormones unused and lingering in the body. Research suggests that physical movement, even in small amounts, can help complete the stress response cycle.
A 10-minute walk, stretching, or light exercise can signal to the brain that the threat has passed, promoting relaxation and allowing the body to reset. Regular movement not only reduces stress hormones like cortisol but also improves mood and builds emotional resilience, helping us better manage future stress.
It’s widely accepted that sleep is essential for managing stress. Poor sleep increases cortisol levels, making it harder to cope with stress. At the same time, stress can interfere with sleep, creating a vicious cycle. Prioritizing sleep allows the body to repair and restore balance, helping us wake up feeling refreshed and ready to face the day’s challenges.
Although the body’s stress response is automatic, how we interpret stress can influence its effects. People who view stress as manageable are more likely to experience fewer negative health effects than those who see it as overwhelming. Building healthier responses to stress begins with recognizing that stress is meant to be temporary—a signal to act, not a state to live in.
For many, the “aha moment” comes when they realize that stress must be released. If not, it remains stuck in the body, making it harder to shift out of a state of anxiety. Movement, breathing exercises, and visualization can all help the body return to calm.
Thankfully, there are several easy, natural practices to help manage stress and restore balance. These techniques can be used almost anywhere—at home, at work, or even during a busy day.
Breathing Techniques for Immediate Calm
Controlled breathing signals to the brain that it’s safe to relax. Two easy techniques are box breathing and coherent breathing:
Visualization: Escaping the Tiger and Letting Go
When physical movement isn’t possible, mental imagery can help complete the stress response cycle. Visualizing stressful scenarios with a satisfying resolution allows the mind to release tension. For example:
Imagine yourself being chased by a tiger—your heart pounds, your muscles tighten, and your mind focuses on escape. Now, picture yourself reaching safety. As you mentally release the tension and let go of the adrenaline, your heart rate slows, and your muscles relax. Visualization exercises like this mimic the body’s natural stress-release process, helping you calm down even without physical movement.
Incorporating Movement into Daily Life
Incorporating light movement throughout the day—like walking, stretching, or pacing—can make a big difference. You don’t need a full workout to experience the benefits. Regular, small movements reduce stress hormones, improve mood, and restore nervous system balance. These habits also provide mental clarity, helping you stay focused and calm under pressure.
Understanding how stress works empowers us to manage it more effectively. By practicing small, consistent habits—like breathing exercises, visualization, and regular movement—you can help your body shift out of fight or flight mode and return to a state of balance.
In times of uncertainty—whether from personal challenges or societal changes like elections—these tools become even more valuable. Managing stress allows us to stay present, make thoughtful decisions, and engage with family and community in meaningful ways. With the right mindset and practices, stress can be managed, helping us navigate life’s challenges with clarity and resilience.
