6 Ways to Support Your Mental Health in Times of Stress
Stress has a way of creeping into everyday life, often before we even realize how much it’s affecting us. Stress is a natural part of life, but when it builds up, it can take a real toll on your mental health. It can show up in different ways – racing thoughts, holding tension in your body, or a sense that everything feels like ‘too much’. In challenging moments, it is easy to push your needs aside – but suppressing stress doesn’t make it go away, it often makes it harder to manage. Here are a few small habits you can incorporate in times of stress to make a meaningful difference:
1. Acknowledge What You’re Feeling. One of the most powerful things you can do during stressful times is to name what you’re experiencing. Many people push through difficult emotions without pausing to recognize them, but taking a moment to put a name to what you're feeling is the first step toward relief.
Take time to intentionally check in with yourself. Ask: What am I feeling right now, and where am I feeling it in my body? Write your process down in a journal, this can help identify recurring stressors before they compound.
2. Prioritize Sleep Above (almost) Everything. Sleep is your brain's primary tool for emotional regulation. When you’re sleep-deprived, your stress response becomes overactive, making even small challenges feel insurmountable. Most adults need 7-9 hours per night, and quality matters as much as quantity.
Set a steady bedtime and wake time, even on the weekends. Choose a routine that is achievable for your schedule, your bedtime doesn't need to be 8pm it just needs to be consistent and early enough to get at least 7 hours of sleep.
Keep your bedroom cool, dark, and quiet
Limit caffeine after 2pm
Avoid screens for at least 30 min before bedtime (This is a great time to journal, which can also help any ruminating thoughts)
3. Move Your Body, Even a Little. Exercise is one of the most well-researched tools for reducing stress. It triggers the release of endorphins, reduces cortisol levels, and improves sleep.
You don’t need to train for a marathon to feel the benefits. A 20-minute walk for a coffee in the morning, following a gentle yoga video, or dancing in your kitchen all count. The key again is consistency over intensity – especially when you’re already feeling depleted.
4. Stay Connected to People You Trust. Isolation amplifies stress. When we’re overwhelmed the natural instinct is often to withdraw – but connection can be such a strong buffer against mental health struggles. Brief, genuine interactions with people who care about you can help calm your nervous system.
Push yourself to reach out to at least one person – not to vent, but just to connect.
You don’t have to talk about what’s stressing you (unless you want to), simply spending time with someone you feel safe with activates your brain's social reward system and can reduce those feelings of threat or ‘impending doom’.
5. Limit What You Can’t Control. Much of our stress comes from things outside of our control – the news, other people's behavior, uncertain outcomes. While staying informed is important, constant exposure to stressors keeps your nervous system in a state of low-grade alarm.
Set designated times to check the news rather than scrolling throughout the day.
Identify what you can control and take a small step in that direction.
Practice redirecting anxious thoughts with a grounding technique, like naming 5 things you can see right now.
Give yourself permission to step away from situations that are not yours to solve.
6. Know When to Ask for Help. Self-care and coping mechanisms are powerful, but they aren’t a substitute for professional support. If your stress becomes persistent or you begin to experience prolonged sadness, anxiety that won’t let up, or difficulty functioning at work or home please reach out to your provider.
Asking for help is not a sign of weakness – it’s one of the most proactive things you can do for your health.
This article is intended for general informational purposes only and does not constitute medical advice. If you are experiencing a mental health crisis, please dial 988 to reach the suicide and crisis lifeline or call 911
