Ways to Support Your Mental Wellness When You’re Stressed

“Try to manage your stress” people say, however, not many realize the difficulty of trying to manage it. Stress can impact your sleep, your energy levels, your focus, your physical health and even how you show up in your relationships. Over time, unmanaged stress can make even small tasks feel overwhelming. Supporting your mental wellness doesn’t mean doing everything perfectly or having it all figured out. It’s about finding small, consistent ways to take care of yourself. It’s also important to do things that feel manageable and realistic in your day-to-day life.

Pay Attention to your Body

Stress doesn’t just stay in your mind—it often shows up physically.

You might notice:

● Muscle tension

● Fatigue or low energy

● Headaches

● Changes in sleep

Taking a moment to pause and check in with your body can help you catch stress earlier, before it builds into something more overwhelming. Even asking yourself, “What do I need right now?” can create a shift. According to the American Heart Association, chronic stress may lead to high blood pressure and increase the risk of heart attack and stroke. The organization also notes that long-term stress can negatively impact sleep, digestion, energy levels, and overall physical health.

Focus on What’s Within Your Control

Stress can feel like we are losing control of the things around us. When everything feels overwhelming, your mind naturally tries to solve everything at once—which often leads to feeling even more stuck.

Instead, try narrowing your focus and gently bringing yourself back to the present moment:

● What can I do right now?

● What actually needs my attention today?

● What can wait until later?

Breaking things down into smaller, more manageable steps can help reduce the pressure of trying to fix everything at once. It also gives you a sense of direction and control, even during stressful moments.

Stay Connected

Stress can make you want to pull away or handle things on your own. While that might feel easier in the moment, connection is one of the most powerful ways to regulate your emotions.

Reaching out doesn’t have to be overwhelming. It can be as simple as:

● Sending a quick text

● Talking to someone you trust

● Spending time around others, even quietly

Connection reminds you that you’re not alone, and sometimes just being heard can shift how heavy things feel.

Use Simple Coping Tools

You don’t need complicated strategies to manage stress—often, the most effective tools are the simplest ones.

This can include:

● Taking a few slow, intentional breaths

● Going for a short walk to reset your mind

● Writing down your thoughts to get them out of your head

● Hobbies that you can enjoy and setting that time aside for yourself.

These small actions help regulate your nervous system and create a pause between feeling overwhelmed and reacting to it. According to the Centers for Disease Control and Prevention, consistent use of simple coping strategies can reduce stress and improve overall well-being over time.

A Gentle Reminder

You don’t have to carry everything all at once. It’s okay to slow down, take breaks, and move through things one step at a time. Progress doesn’t have to be perfect—it just has to be steady and sustainable. Be gentle with yourself and mental health!

References

Centers for Disease Control and Prevention (CDC). Stress and Coping – https://www.cdc.gov American Psychological Association (APA). Stress Management – https://www.apa.org