When we’re under high levels of stress, rational thinking and decision making go out the window. Runaway stress overwhelms the mind and body, getting in the way of our ability to accurately “read” a situation, hear what someone else is saying, be aware of our own feelings and needs, and communicate clearly.

By learning how to quickly and reliably relieve stress and stay calm and focused in the moment, you will be able to tackle challenges with a clear head and communicate clearly and powerfully even in tense situations.

The Power Of Stress: Being able to manage and relieve stress in the moment is the key to resilience. This ability helps you stay balanced, focused, and in control—no matter what challenges you face.

In small doses, stress can be a good thing. The stress response is the body’s way of protecting you. When working properly, it helps you perform under pressure, rise to meet challenges, and stay focused, energetic, and alert. But beyond a certain point, stress stops being helpful and starts causing damage. 

• When stress is out-of-control, it can get in the way of your ability to:
• Think clearly and creatively
• Communicate clearly
• Accurately “read” other people
• Hear what someone is really saying
• Trust others
• Attend to your own needs

How Well Do YOU Manage Stress? To assess your present ability to manage stress, ask yourself the following questions: 

• When I feel agitated, do I know how to quickly calm myself?
• Can I easily let go of my anger?
• Can I turn to others at work to help me calm down and feel better?
• When I come home at night, do I walk in the door feeling alert and relaxed?
• Am I seldom distracted or moody?
• Am I able to recognize upsets that others seem to be experiencing?
• Do I easily turn to friends or family members for a calming influence?
• When my energy is low, do I know how to boost it

How to quickly manage stress tip 1: Realize when you’re stressed

The first step to reducing stress is recognizing what stress feels like. Many of us spend so much time in a stressed state, we have forgotten what it feels like to be fully relaxed and alert.

What does it feel like to calm and stress-free? You can see that “just right” inner balance in the smile of a happy baby—a face so full of joy it reminds adults of the balanced emotional state that most of us have misplaced. In adulthood, being balanced means maintaining a calm state of energy, alertness, and focus. Calmness is more than just feeling relaxed; being alert is an equally important aspect of finding the balance needed to withstand stress.

How to quickly manage stress tip 2: Identify your stress response

Everyone reacts differently to stress. Some people get angry and do or say things they regret. Others shut down, withdraw, or freeze with anxiety. The best way to quickly relieve stress and calm yourself down depends on your specific stress response.

How to quickly manage stress tip 3: Discover what works for you

The best way to reduce stress quickly and reliably is through the senses: through sight, sound, smell, taste, and touch. But each person responds differently to sensory input, so you need to find things that are soothing to you.

We all have different preferences and needs. What some people find soothing may be unpleasant or even stressful to others. For example, certain kinds of music may relax one person but irritate another. So you need to be a “stress-buster detective,” spending time figuring out what works for you. Then you can use what you’ve learned to create calming, sensory-rich environments at home, in your car, at the office, or wherever you spend time.

Know When To...

• Speed up, if you are a person who is spaced out or depressed
• Slow down, if you are a person who is angry or agitated
• Walk away and get unstuck, if you are a person who is frozen with anxiety