How to Not Let Stress and Anxiety Get the Better of You
How to Not Let Stress and Anxiety Get the Better of You
Helpful stress management strategies
Published on 12 September, 2024
Skye Tan
author
Skye Tan is an ex-journalist, current pastor and perennially, happy mom to two. She loves people and the mad dance of life and growth, and tries to help others get their waltz on despite life’s seasons.
Stress and anxiety affect people of all ages. While for some, stress works as a form of motivation, others find it overwhelming and anxiety-inducing. In today’s fast-paced world, managing both stress and anxiety is a crucial skill.
Though often confused, stress and anxiety aren’t the same. According to Focus on the Family Singapore’s counsellor Samantha Cheng, stress is a natural bodily response that triggers physical reactions like a racing heart, dry mouth, and stomach aches. Even animals experience stress.
Anxiety can take different forms, such as panic attacks, social anxiety, or phobias.
What can we do when faced with stress and anxiety? Here are some practical tips to manage stress and anxiety with effective tips, exercises, and strategies for both adults and children.
“Asking yourself, ‘Why am I stressed?’ can help you find the root cause. Once you understand what’s bothering you, it’s easier to deal with it.”
How to acknowledge and manage stress effectively
Samantha explains that when managed well, stress can improve brain function—boosting memory, attention, and processing speed. “First, acknowledge your stress,” says Samantha. “Then, notice what’s causing it.”
Simply repeating how stressed you feel without figuring out the reason won’t help. Asking yourself, Why am I stressed? can help you find the root cause. Once you understand what’s bothering you, it’s easier to deal with it.
For instance, if you’re nervous about a meeting with your boss, ask yourself, What do I care about here? Maybe it’s a promotion or concern over how you’re viewed. Once you identify your concern, take action. Talk to your boss, get feedback, and focus on working toward your goals, instead of letting stress control you.
“Instead of fearing the intense focus that comes with stress, try using it to stay on task.”
Transforming stress into growth
By changing how you think about stress, you can use it as a tool for growth. Samantha calls this “stress-related growth,” which can build mental toughness, encourage new perspectives, and give us a clearer sense of priorities.
“When we’re stressed, our focus sharpens,” she explains. “That’s nature helping us focus on what’s important.” Instead of fearing the intense focus that comes with stress, try using it to stay on task.
These stressful moments can also show you what really matters in life. They can lead to a greater appreciation of life and a deeper sense of purpose. This skill is valuable not only for you but also for teaching children how to grow through stress.
Helping children manage stress
Teaching your child to recognise stress—like butterflies in their stomach, fear, or avoidance—is the first step. Equip them with simple strategies to manage stress, so they can face challenges confidently.
Here are some techniques that both children and adults can use:
1. Physiological sighs
Take two breaths through your nose—the first filling your lungs and the second a quick shallow breath. Then exhale slowly through your mouth. This calms the nervous system and helps you feel more relaxed.
2. Muscle relaxation exercises
Tense your muscles, then relax them. Start with areas where stress tends to build up, like your shoulders. This releases the physical tension caused by stress.
3. Positive affirmations
Repeating a helpful phrase can ground you during stressful times. For children, something simple like “I can do this” can work. Adults might say, “I’ve faced this before and I can do it again.” Choose a phrase that inspires you and is easy to remember.
4. Anchoring objects
Use a small, familiar item, like a favourite sticker on a pencil case or a small family photo, to remind you of your positive affirmation. Each time you see the object, let it bring you back to a calm state of mind.
Integrating stress management into your daily life
Incorporate these stress-management techniques into your daily activities—whether at work, school, or during interactions with others. Share how you use these techniques with your child. It normalises stress management and models healthy coping strategies.
Sometimes, stress can become overwhelming, and seeking professional help is the best option. No one should face stress and anxiety alone, and there’s always support available.
With these simple strategies, both adults and children can better manage their stress and anxiety, leading to a more resilient and balanced life.
Skye Tan
author
Skye Tan is an ex-journalist, current pastor and perennially, happy mom to two. She loves people and the mad dance of life and growth, and tries to help others get their waltz on despite life’s seasons.
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