Coping Strategies to Manage Stress: 5 Tips From an Industry Expert

In today’s fast-paced way of life it’s hard to imagine that being chronically stressed is only a relatively new phenomenon that we’re dealing with.

It wasn’t that long ago that each part of our lives was compartmentalized and separate from each other. We got up each morning, left our homes, and went to work … and then came back home again, dealing with each activity separately and independently of the others.

We didn’t have computers in the home. The phone was hanging on the wall and was shared by everyone. There was only one television set with a limited number of channels. And there was no such thing as social media, emails, text messages, PM’s, DM’s or other technological impacts.

Today, we contend with all those things … and more. They bring an intensity and an overstimulation to life that we’ve come to accept as normal. The problem is that we’re not biologically built to be under constant and chronic physical, emotional, mental or spiritual stress, let alone all of them at the same time.

Stress has a way of making everything in life feel urgent. Your to-do list piles up, and even simple tasks can feel overwhelming.

But there’s good news: coping with stress doesn’t require major life changes or hours of free time. In fact, some of the most effective strategies are the simplest. When you make small, consistent changes, stress stops running the show.

Here are a few simple coping strategies that can help you start to manage your stress before it becomes a crisis:

1. Practice Deep Breathing

Stress can make it feel like you’re running a race you didn’t sign up for. Your heart pounds, and your chest tightens. But there’s a simple tool that can calm everything down: your breath. Deep breathing is one of the fastest ways to lower stress in the moment. It’s something you can do anywhere, anytime.

Here’s how it works: take a slow, deep breath in through your nose. Feel your lungs fill up. Hold it for a second. Then slowly breathe out through your mouth. Focus on the air moving in and out. As you repeat this, you’ll feel your heart slow down. Your muscles will loosen. Your mind will stop racing. With each breath, you’re telling your body it’s okay to relax.

Breathing deeply activates your body’s relaxation response. It’s like hitting a reset button. Even if life feels chaotic, you can use this technique to find calm. Practice deep breathing a few times each day, and when you feel stress creeping in, it’ll be your go-to tool to stay grounded. The more you use it, the more control you’ll have over stress.

2. Move Your Body

When stress builds up, it gets stored in your body. Your muscles tighten. Your shoulders creep up toward your ears. Moving your body is one of the best ways to shake off that tension. It doesn’t take a long workout or a gym session. Just moving—right where you are—can make a huge difference.

Start with something simple, like standing up and stretching. Reach your arms over your head, roll your shoulders back, or take a short walk around the block. Even ten minutes of movement can lower your stress levels. When you move, your brain releases chemicals that make you feel good. It’s like stress gets flushed out of your system.

Physical movement helps clear mental clutter, too. You can think better, and problems that felt overwhelming start to seem manageable.

3. Set Clear Boundaries

One of the biggest causes of stress is taking on too much. If your plate is overflowing with work, commitments, and responsibilities, it’s time to set some boundaries. Saying “no” isn’t selfish—it’s necessary.

Start by getting clear on what really matters to you. What are the things that deserve your time and energy? Once you know that, you can begin to say “no” to the things that don’t. The goal is to protect your time and energy, so you have room for what’s truly important.

When you set boundaries, you take control of your life. Stress comes from feeling like everything is urgent and there’s no time left for you. Boundaries change that. They give you the power to choose where your energy goes. And when you do that, stress starts to fade.

4. Take Breaks Throughout the Day

It’s easy to get caught up in the hustle. You push through your day, moving from one task to the next, without ever pausing. But without breaks, stress builds up, and burnout becomes a real risk. Taking short breaks throughout the day is a simple, effective way to manage stress before it takes over.

Every hour or two, step away from what you’re doing. Get up, stretch, or take a short walk. Even five minutes can make a difference. When you take breaks, your brain has a chance to reset. You’ll come back to your work feeling refreshed, with a clearer mind and more focus. Regular breaks help you keep stress in check, and they make you more productive in the long run.

5. Get Enough Sleep

Sleep is crucial for managing stress. Without enough rest, your body and brain don’t have the energy to cope with daily challenges, making stress feel even worse.

Create a calming bedtime routine to help you wind down. Turn off screens an hour before bed, lower the lights, and engage in something relaxing like reading a hard copy book (not on a device) or stretching. Make your bedroom a peaceful space, free from distractions. Aim for 7-9 hours of sleep each night to recharge your body and mind. Sleep restores your brain, helping you think clearly and manage your emotions. It’s one of the simplest and most effective ways to protect yourself from the wear and tear of stress.

The most powerful moment you will ever find yourself in is right now.

Stress often pulls you out of the present, making you worry about the future or dwell on the past.

Managing stress doesn’t require a complete overhaul of your life. It’s about recognizing the small time wasters that build up over time and choosing to handle them differently.

The good news? Once you see where your time is going, you can make simple changes to take it back. The power of these coping strategies is that they fit into your day, no matter how busy you are. They help you stay grounded, focused, and calm, even when life throws curveballs. By consistently using them, you take control of stress before it controls you. You can live a life where stress is something you manage—not something that manages you.

By incorporating these practices into your daily routine, you’ll start to feel more in control of your time and your energy. Stress won’t disappear, but it will feel more manageable. These small actions help you reclaim moments of calm, bringing more clarity, focus, and balance into your life. When you prioritize coping strategies, you’re not just managing stress—you’re creating room for more joy and peace.

Written by Bronwen Sciortino, CEO & Founder of sheIQ Life and is proudly based in Perth, Western

Australia. Bronwen Sciortino is an International Author & Simplicity Expert and provides in-depth insights into simplifying health and wellness solutions. If you're a busy, stressed and overwhelmed individual you'll benefit from Bronwen's knowledge on how to create simple, practical and easy steps to live life in a very different way. As a leader in the health & wellness industry, Bronwen’s books and programs have received international critical acclaim and 5-star reviews and she is sought as a media expert globally.

Claim a free 15 minute Executive Coaching call by emailing bsciortino@sheiqlife.com and quoting ‘The Industry Leaders’

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