“One day at a time is all we do. One day at a time is good for you.”

– John Lennon

It’s helpful to keep a list of things to do when you feel stressed or anxious. I frequently look for things to add to my list. It is comforting to know that we all experience stress and anxiety. All in all, it is ok to worry. Additionally, it is ok to not be ok.

We all worry about things more often than we probably admit. I am concurrently in that boat. My mind constantly swirls with questions- Am I making the right choice? Did we miss a deadline? Are they going to be safe? Did I unintentionally hurt their feelings? Are my guests going to feel comfortable here?

The stressors will always be there- The constant questions are indeed a part of who I am. However, it is necessary to take a few minutes for ourselves. Focusing on myself has always been a struggle. It is, nonetheless, amazing what a few minutes of calm every day can do. It has taken me a long time to allow even 5 minutes of me-time.

What Is Stress?

Stress is our response to burdens and uncomfortable situations. In brief, stress is a natural physiological reaction.

What Is Anxiety?

Anxiety is that uneasy and overwhelming feeling we experience. It is usually the feeling that comes with stress. Anxiety can feel like panic and/or restlessness.

When I am anxious, my thoughts sprint a million miles a minute. My imagination can run pretty wild when anxiety kicks in. 

What Causes Stress and Anxiety?

A plethora of triggers can cause stress and anxiety. Perhaps the catalyst is a substantial change in our routines and our lives. We had a big move from San Diego to Brussels, which was joyful and thrilling. But the adjustment was very stress-inducing. Furthermore, stress and anxiety come with experiencing a loss of control over our own lives.

More common causes include:

• Preparations for big events
• Moving
• Starting a new job or school
• Losing a job, position, or internship
• The death of someone we care about
  • We have an older dog, and every time he gets sick, my anxiety and stress hit the roof.  

Common Signs of Stress and Anxiety

• A faster heartbeat 
  • My heart racing usually comes hand in hand with sweating. 
• Increased rate of breathing 
• Feeling light-headed
• Headaches
  • This one is frequent for me. 
• Feeling like you’re going to be sick to your stomach
• Easily irritable 
  • I am sure my husband would agree with this one. I am much more irritable when I am stressed out. 
• Feeling overwhelmed 

10 Things to Do When You Feel Stressed or Anxious

I have a list of things to do when I feel stressed or anxious. A strategy list is a handy tool when I need a reminder. These are my 10 favorite strategies to help when you feel stressed or anxious. A combination of these strategies helps me daily.

I Paint My Nails When I Feel Stressed or Anxious

This strategy came along during the pandemic. I have since accumulated a small collection of nail colors! Keep in mind that I am no professional. My nails never look as good as the salon when I do it myself. However, it is soothing to watch the polish gradually coat my nails.

Painting my nails is also an activity that forces me to slow down. With time and practice, my work looks better. I can now say it no longer appears as if I let a little kid paint my nails.

Listen to Music

There are plenty of pre-made playlists for any of your needs. Play some calming music during a bath or while you color. Put something on in the background as you go about your routine.

I was a big fan of playing motivating music when I was in grad school or when I applied for schools and new jobs. I sometimes stop everything to listen to one song that I am really feeling. Singing along is a common occurrence. You can ask anybody who has ever lived with me.

Meditate and/or Stretch

Meditation and stretching are free things to do when you feel stressed or anxious. You can find free apps or YouTube videos to follow. Or you can do it on your own. Meditation can be as long or as short as you want.  Try it for at least 5 minutes. You could also try 30 seconds break anywhere. Try taking a quick stretch right at your desk.

I try to meditate before going to bed every night. I have had trouble sleeping for as long as I can remember. Meditation helps calm my mind every night. 

Turn Off Your Devices When You Feel Stressed or Anxious

For me, reading and hearing the current news makes me more worried. On the other hand, the news makes my husband angrier. Sometimes, you need to take a break from the world. Turn off your phone, tablet, TV, etc. for a few minutes.

I ensure that essential contacts, like my siblings, can always reach me. Otherwise, I switch my phone to Do Not Disturb mode when I need to relax. If I feel anxious and want to read a book on my iPad, I put it on Airplane Mode to avoid unwanted interruptions.

Journal

Journaling is one of the frequent strategies I use, no matter the cause of my stress. It helps me honestly admit how I’m feeling in a safe space. The ability to get that feeling out feels incredible.

I am a Planner Girl who keeps a daily planner/journal. My planner is also a fun memory keepsake. I love taking time to draw or add stickers and washi. Some days, writing a simple list helps me feel better. It soothes me to flip through and go down memory lane.

Color or Draw

Drawing and/or coloring can soothe you when you feel stressed or anxious. Try it- the strategy is pretty remarkable. Grab those old crayons, colored pencils, paintbrushes, or markers. You can use blank paper or print something online to color. There are also free coloring apps if you prefer to use your devices.

My husband loves to watch TV, and I struggle to sit for too long. You can usually find me coloring or drawing on my iPad during movie night. I keep a communal coloring book in my living room. It encourages visitors to color and sign their names. The bonus is it makes a fun guest book.

Soak Up a Little Sun

If you can, find a way to sit in the sun. Place a chair by your window, open it wide, and take deep breaths. Or go find a spot to sit at your nearby park. Do not forget to wear sun protection, like sunscreen and hats.

Go for a Walk

If you are able, go for a casual stroll. Walking is a free activity when you’re feeling stressed or anxious, and you can make it as short or long as you want. There is nothing like getting outside and getting some fresh air. Furthermore, you may appreciate the change in scenery.

I LOVE to walk. Those who know me would certainly agree. I could walk for miles and miles without noticing. I set a time on my phone when I don’t have enough time to let my mind wander or if I do not have time to turn my brain off. The timer reminds me to turn around and head back home.

Practice Gratitude

Write down something you are grateful for every day. There is always a lot going on, and it is vital to focus on the positives. Your list doesn’t have to have deep meaning, and your notebook does not have to be fancy.

I keep my gratitude journal in my daily planner. A journal is a charming and sentimental keepsake. I love looking back to see how all the little things and considerable events contributed to this wonderful life.

Call Someone When You Feel Stressed or Anxious

Take time to call those who help you feel at ease. Talking to somebody can help strategize how to handle a situation. Perhaps all you need is to vent.

If I’m really about to lose it, I call my sister. I have no problem admitting that I sometimes need her.

More Things to Do When You Feel Stressed or Anxious:

If you are looking for more ideas, then I like these resources. The following websites have reliable and helpful information and tips for when you feel stressed or anxious.

• American Occupational Therapy Association (AOTA)
• Centers for Disease Control (CDC)
• Mayo Clinic: Stress Management
• American Society of Safety Professionals

Hope You Found Things to Do When You Feel Stressed or Anxious

There are far more strategies than the ones I listed. Take a few minutes to make your list of a few, or Google more methods. I genuinely hope you found some ideas for what to do when you feel stressed or anxious. A combination of these strategies works well for me. I would love to hear more ideas if you have any!