Identify the Sources of Stress in Your Life

Effective stress management begins by pinpointing what truly causes stress in your life. This can be harder than it sounds because your biggest stressors aren’t always obvious. Sometimes, it’s not just external demands like work deadlines but internal habits such as procrastination or negative thinking that create stress.

Take a moment to reflect on your habits, mindset, and excuses:

• Do you dismiss stress as temporary (“I’m just really busy right now”) but rarely take breaks?
• Do you see stress as a normal part of your life or personality (“I’m always anxious, that’s just who I am”)?
• Do you blame stress on others or external events, avoiding responsibility for your own role?

Until you own your part in creating stress, it’s hard to regain control.

Start a Stress Journal

Keeping a stress journal is a powerful tool to identify your regular stress triggers and how you respond to them. Each time you feel stressed, jot down:

• What caused the stress (even if you’re unsure)
• How you felt physically and emotionally
• How you reacted or behaved
• What you did to relieve the stress

Over time, patterns will emerge, giving you clear insights into your stressors and coping styles.

Assess How You Currently Cope With Stress

Look closely at your current stress coping strategies. Are they helping you grow stronger, or are they making things worse? Many people fall into unhealthy habits that deepen their stress, like avoidance, denial, or unhealthy distractions.

Use your stress journal to see which coping mechanisms serve you well and which hold you back.

Learn Healthier Ways to Manage Stress

If your current methods aren’t working, it’s time to explore healthier, more effective stress relief techniques. Managing stress often means either changing the situation or changing your reaction to it.

Consider the “Four A’s” approach:

• Avoid unnecessary stress when possible
• Alter the situation to reduce stressors
• Adapt your attitude and response to stress
• Accept things you cannot change

Because stress affects everyone differently, there’s no one-size-fits-all solution. Try different strategies like mindfulness, exercise, time management, or talking with a counselor, and focus on what helps you feel calm and in control.