Five Ways to Manage Stress in Today’s “Always-On” World

Stress has a sneaky way of settling into our lives. With buzzing phones, endless emails, and an unspoken pressure to do more, it’s easy to feel stretched thin. Maybe you’ve found yourself scrolling late at night, hoping for a moment of peace in a sea of notifications. You’re not alone. The good news? Finding relief doesn’t mean you have to drop everything and run away (though sometimes that sounds tempting). With a few small shifts, you can start to take control to manage stress and create moments of calm.

Here are five simple strategies to help you feel more grounded in a hyper-connected world.

1. Take Intentional Breaks from Your Screens

You don’t have to ditch your devices altogether. For most of us, that’s not practical. Instead, pick a time—like after dinner—when you silence the notifications and step away. Even an hour of disconnecting can make a difference. Research shows that reducing screen time can lower cortisol levels, which play a big role in stress. Think about trading your nightly scroll for something slower, like working on a puzzle or reading a book. It’s a small change, but it can help quiet your mind and set you up for better sleep.

2. Practice Tiny Moments of Mindfulness

Sure, meditation sounds great, but not everyone has the time—or patience—for a full session. That’s okay. Even one minute of mindful breathing can help you shift your focus. For example, while waiting for your coffee to brew, try slowing your breath. Pause, and take a few deep inhales and exhales. That simple act helps center you when the world feels overwhelming. Apps like Calm or Headspace offer short, guided moments if you need a little help starting. These small habits add up and may even become your secret weapon against stress.

3. Stop Comparing Yourself to the Highlight Reel

Social media can trick us into thinking everyone else has life perfectly figured out. Maybe it’s the spotless desk or the carefree vacation photos that make you feel like you’re falling behind. Here’s the thing, what you see online is rarely the full picture. When you catch yourself feeling pressured, remind yourself that your messy desk or crazy schedule doesn’t define your worth. Try reframing those negative thoughts into affirmations. That simple shift can loosen the grip of stress and remind you that your path is your own.

4. Move, Even Just a Little

Feeling stuck? Moving your body can help. Whether it’s a quick stretch between meetings or stepping outside for fresh air, a little movement goes a long way. It doesn’t have to be a full workout (unless you’re into that); even pacing during a phone call helps. Moving releases endorphins, those feel-good chemicals that naturally counter stress. Bonus points if you can get outside, even a few minutes in nature can help you reset.

5. Write It Down and Clear Your Mind

Sometimes, the weight of stress comes from keeping everything bottled up. Writing can be a great way to release that mental clutter. Grab a notebook, jot down your worries, or make a simple to-do list. Even writing down small things, like “buy groceries” or “prep for the meeting,” can feel like a win. It’s not about creating an epic journal entry, it’s about giving your brain a break. A notepad by your bed can work wonders when stress tries to keep you up at night.

Remember, It’s About Progress, Not Perfection When Your Manage Stress

Stress will never fully vanish (life doesn’t work that way), but these strategies can help you keep it from running the show. Think of them as tools you can reach for when things feel overwhelming. You don’t need to get it all right today, just start with one thing that feels doable. Small steps create big changes over time. You’ve got this!