3 Things You Can Do Right Now to Manage Stress

“Therefore, whensoever you urgently desire to be delivered from any evil, or to attain some good thing, strive above all else to keep a calm, restful spirit, — steady your judgment and will, and then go quietly and easily after your object, taking all fitting means to attain thereto” (St. Francis De Sales).

Whether you’re living through a pandemic, dealing with a difficult boss, or trying to work from home with small children (or all three!), chances are, you’re on your way to becoming an expert in dealing with stress. The universal advice to eat well, sleep enough, and exercise regularly remains the best baseline for managing stress, but sometimes it helps to have small, specific practices that we can do immediately when anxiety strikes. Here are three that I find helpful.

1. Complete the Cycle

In their book, “Burnout,” sisters and doctors Emily and Ameila Nagoski consider the body’s design for dealing with stress. In the modern world, they argue, our bodies feel stress but can’t complete the natural cycle of processing it, leaving us in a constant state of burnout. We ought to see the lion, feel stress, run from the lion and then feel safe. But we can’t run from a difficult conference call or find safety in the middle of a harried work day. The solution? Taking a mere 20 seconds to help our bodies complete the cycle.

As soon as you’re off that stressful conference call, run in place as fast as you can for 20 seconds. If running isn’t your thing, try punching a pillow, clenching all your muscles as tightly as you can, or dancing with all your strength. Affection works, too; on your lunch break, hug your kids for a full 20 seconds, or look your spouse in the eye and try a six-second kiss.

Our bodies, as Pope St. John Paul II was fond of reminding us, are an essential part of our personhood. It’s important to respect how they’re designed! Many of us would like to put in a full 30 to 60 minutes of exercise every day, but often, that goal is just not realistic. It sounds silly, but a mere 20 seconds of intensive activity at a time when stress is overwhelming allows our bodies to use, rather than store, the adrenal surge that comes from our natural fight-or-flight response.

2. Engage in Simple, Mindless, Repetitive Motion

Our brains are in constant overdrive, especially with the incessant siren song of technology. While it’s unavoidable for most of us, technology remains a double-edged sword that allows us to work flexibly but threatens our concentration, creativity, and peace. Taking a break from tech — and from meetings, problem-solving, and email-answering — is crucial to dealing with stress.

A quiet walk outdoors is ideal, but when it isn’t possible, try a simple repetitive motion that requires no brainpower whatsoever, like folding towels, sewing a button, sanding a piece of wood, or coloring a simple outline. The motion engages a different part of our brain and allows us to release stress slowly. It also tends to give us a feeling of control: We don’t have to worry about what might be next, because we just move on autopilot. Our bodies become more relaxed as the tension in our muscles diffuses.

Once you’ve given your mind a rest, you might try combining your rhythmic motion with a meditative prayer, like the rosary, for a kind of spiritual repetitive movement.

3. Name It

Sometimes, our stress comes from holding on to the many worries, fears, and anxieties that plague us. In the ancient Biblical tradition, naming was believed to give the namer a certain power over the thing named. (This is why God’s giving his name to Moses was such a profound moment in salvation history!)

It turns out that this Biblical wisdom holds true today: Brain science shows that naming our emotions can help calm our response. Instead of keeping our stress inside, we can gain power over it by naming it.

Take three minutes to make a specific list of everything that is stressing you out, from the tiniest annoyances to the most catastrophic fears. Then, make that list your gift to Jesus: Say it out loud to Him in prayer and/or put your written fears under a holy image. Acknowledge His power over all things, and follow St. Peter’s advice to “cast all your anxiety upon him because he cares for you.”

Eliminating stress from our lives is improbable; learning to manage it better is entirely possible. These simple practices can help us deal with stress immediately, and they have the added benefit of creating healthy habits in the long run: Most of us would do well to show affection more often, slow down more regularly, and recognize our emotions more easily. And of course, our lives can never be too saturated in prayer and God’s presence.

Kerri Christopher is a life consultant. She helps individuals learn to discern well, discover their priorities, and make plans to move forward. From “what am I doing with my life?” to “why is my closet always a mess?,” she loves helping people sift through the tough questions by integrating the wisdom and truths of the Christian life with the best practices of human “self-help.” Kerri has both an MA and STL in theology and has taught at universities in the US and UK. With her British husband, she lives in London, where she enjoys discovering cozy pubs and beautiful architecture. You can find her online at Clarity Life Consulting.