Stress is a normal part of life. In fact, a certain level of stress can be motivating and even helpful. But when stress becomes chronic, overwhelming, or unmanaged, it can have serious effects on our physical health, emotional well-being, and overall quality of life.
Our team of Psychiatric Mental Health Nurse Practitioners (PMHNPs) at Triumph Behavioral Health works with individuals every day who are navigating high levels of stress. Whether stress is related to work, family, trauma, finances, or health concerns, one thing is for sure: Without effective stress management techniques, stress can take a serious toll on the mind and body.
The good news is that there are evidence-based strategies that anyone can learn to help manage stress more effectively. In this post, we will share practical, accessible stress management techniques that we often recommend to clients (and even use ourselves).
Understanding Stress: What It Really Means
Stress is your body’s natural response to demands or challenges. When we perceive something as a threat (either real or imagined) our bodies activate the "fight, flight, or freeze" response. This includes a surge of adrenaline, increased heart rate, rapid breathing, and muscle tension.
Short-term stress can help us react quickly in emergencies or push through a deadline. But chronic stress can lead to anxiety, depression, sleep problems, high blood pressure, and even chronic illness. As Harvard Health Publishing reports, “chronic activation of this survival mechanism impairs health.”
Recognizing the early signs of chronic stress is key. Here are a few things to look out for:
Trouble sleeping or staying asleep
Feeling overwhelmed or easily frustrated
Headaches, muscle tension, or fatigue
Difficulty concentrating or making decisions
Withdrawing from social interactions
Using substances to cope (alcohol, food, drugs)
Once we identify stress patterns, we can begin to disrupt them. Let’s take a look at some key stress management techniques that you can practice at home.
Core Stress Management Techniques
#1: Deep Breathing
It may sound simple, but intentional deep breathing can reset your nervous system in minutes. Deep breathing activates the parasympathetic nervous system, signaling your body that it’s safe to relax. Try this exercise:
Inhale through your nose for 4 seconds
Hold the breath for 4 seconds
Exhale through your mouth for 6 seconds
Repeat for 5–10 minutes
Intentional deep breathing can also be a helpful tool for those who struggle with anxiety and panic attacks, especially if you train yourself to make this a habit when you feel overwhelmed.
#2: Progressive Muscle Relaxation (PMR)
Progressive Muscle Relaxation helps you release physical tension by tensing and then relaxing different muscle groups. It not only helps with physical symptoms of stress but also increases body awareness.
How to practice: Start at your feet and work your way up, tensing each muscle group for 5 to 10 seconds before releasing. Pay attention to the difference between tension and relaxation.
This is particularly helpful before bedtime or during moments of high stress.
#3: Grounding Routines
When stress becomes overwhelming, grounding techniques can bring you back to the present moment and reduce emotional reactivity. Here is one exercise you can try…
5-4-3-2-1 Grounding Exercise: Name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This technique is especially helpful for clients dealing with trauma, anxiety, or dissociation.
#4: Realistic Goal-Setting and Task Breakdowns
Stress often stems from feeling overwhelmed by everything that needs to be done. One of the most practical ways to manage this is by breaking large tasks into smaller, more manageable steps.
Ask Yourself: What is the next small step I can take? What can I delegate or delay?
We often work with clients to practice creating SMART goals (Specific, Measurable, Achievable, Relevant, Time-bound). This helps many people gain a sense of achievement and create structure and momentum.
#5: Sleep and Nutrition
It’s hard to manage stress when your body is running on empty. Lack of sleep, poor nutrition, and dehydration all amplify stress hormones and reduce your capacity to cope. Remember, self-care is not an indulgence. It is a foundation for resilience.
Stress-Reducing Sleep Tips:
Establish a consistent bedtime routine
Avoid screens an hour before bed
Use calming rituals like herbal tea, reading, or soft music
Nutrition Tips:
Eat balanced meals with protein, complex carbs, and healthy fats
Limit caffeine and sugar, especially late in the day
Stay hydrated throughout the day
Cognitive Strategies for Stress Management
#1: Cognitive Restructuring
Much of our stress is influenced not only by what is happening around us, but also by how we think about what is happening. Cognitive restructuring is a tool used in cognitive behavioral therapy (CBT) to help identify and challenge unhelpful thoughts. Here are some questions to ask yourself…
Is this thought based on facts or assumptions?
What’s another way to view this situation?
What would I say to a friend in the same situation?
At Triumph Behavioral Health, our team of licensed behavioral health providers frequently incorporates cognitive restructuring techniques into our treatment plans to help clients reframe negative thinking patterns.
#2: Daily Mindfulness
Mindfulness is the practice of paying attention to the present moment without judgment. It helps reduce reactivity, improve emotional regulation, and lower cortisol levels. Here are a few mindfulness activities you can try…
Meditation (even 5 minutes a day)
Mindful walking
Breath awareness practices
#3: Limited Media and Technology Exposure
While staying informed is important, constant exposure to news, social media, and digital demands can fuel anxiety and stress. You could even try a digital detox. Here are some suggestions…
Schedule “tech-free” hours during your day
Unfollow accounts that trigger comparison or negativity
Use apps to monitor screen time and set limits
Remember, protecting your mental space is a form of stress prevention. You should never feel ashamed of taking the space you need.
Social Support for Stress Management
Finding Social Support
You don’t have to manage stress alone. Talking to someone you trust (whether it’s a friend, family member, or therapist) can provide validation, new perspective, and emotional relief.
Pro tip: Don’t wait for a crisis to reach out. Build connections into your regular routine.
At Triumph Behavioral Health, we often help clients identify and strengthen their support networks, including referring them to local support groups or peer-led communities in our Baltimore County area.
Seek Professional Help When Needed
There is no shame in seeking help when stress becomes unmanageable. Chronic stress can lead to anxiety disorders, depression, burnout, and even physical health issues. Mental health professionals are trained to provide tools, insight, and support to help you navigate challenges more effectively.
If you are noticing signs of chronic stress, like persistent irritability, fatigue, racing thoughts, or emotional numbness, it may be time to seek professional care. Our team at Triumph Behavioral Health offers personalized, trauma-informed treatment, including therapy, medication management, and stress reduction strategies. We are here to support you, whether you are in crisis or simply looking for healthier ways to cope.
Reclaim Your Calm at Triumph Behavioral Health
Stress is a part of life, but it does not have to run your life. By integrating even a few of these techniques into your daily routine, you can begin to reduce overwhelm, increase resilience, and improve your overall well-being. Start small: Choose one or two strategies that feel doable, and build from there.
At Triumph Behavioral Health, we believe that everyone deserves access to tools that support their emotional health. If you need guidance, don’t hesitate to reach out. You are not alone, and you do not have to navigate stress without support.
We are a team of specialists who support clients in the Baltimore County area and beyond. If you are looking for a therapist in Towson or mental health care in Arbutus, we are the ones to call. We have two offices, one in Linthicum Heights and one in Catonsville, and we can also see clients digitally. Our guiding principle is providing a listening ear and empathetic, rewarding services for our clients. You can trust that at Triumph, we care.
Get in touch with us today to schedule your same week therapy appointment.