10 Things to Stop Doing When Stressed: A Guide to Better Mental Health
In our fast-paced world, stress has become an unwelcome companion in many people’s lives. Research shows that 77% of people regularly experience physical symptoms caused by stress (American Psychological Association, 2022). While we can’t eliminate stress completely, we can change how we respond to it. Here are ten evidence-based strategies to manage stress more effectively.
1. Ignoring Physical Signs of Stress
Your body is constantly communicating with you, but are you listening? Physical symptoms like tension headaches, digestive issues, or unexplained fatigue are often early warning signs of stress overload.
Scientific Evidence: Research published in the Journal of Psychosomatic Research (2019) found that early recognition of physical stress symptoms can reduce the risk of chronic health conditions by up to 40%. Additionally, body awareness practices can significantly lower cortisol levels, our primary stress hormone.
Why It Matters: Ignoring these signals can lead to chronic health issues and burnout. Your body’s stress response is designed to protect you, not harm you.
Better Approach:
- Practice daily body scan meditation (start with 5 minutes)
- Keep a symptom journal to track patterns
- Set regular check-in times throughout the day
- Use stress-tracking apps like Calm or Insight Timer
Pro Tip: Schedule “body awareness breaks” where you pause and scan for tension or discomfort.
2. Overloading Your Schedule
When everything feels urgent, nothing truly is. Cramming too many tasks into your day creates a perpetual state of rushing and anxiety.
Scientific Evidence: A 2021 study in the Journal of Applied Psychology found that individuals who practice effective time management experience 20% less stress and report 32% higher job satisfaction. Research indicates that multitasking can reduce productivity by up to 40%.
Better Approach:
- Use the Eisenhower Matrix to prioritize tasks (the key is to live in the 2nd quadrant – Important But Not Urgent)
- Schedule buffer time between appointments (with the significant increase of Zoom and MS Teams meetings, it is easy to schedule back-to-back-to-back meetings and leave little time for micro breaks; healthy snacks; standing and stretching)
- Learn to say “no” to non-essential commitments
- Implement time-blocking techniques
Tools:
- Project management apps (Trello, Asana)
- Calendar apps with priority settings
- Time-tracking tools to understand your patterns
3. Procrastinating on Health
Postponing exercise, healthy eating, or medical check-ups might seem like a time-saver, but it’s a stress multiplier in disguise.
Scientific Evidence: The American Journal of Lifestyle Medicine (2023) reports that regular exercise can reduce stress levels by up to 30%. A longitudinal study showed that consistent health routines can increase stress resilience by 45%.
Better Approach:
- Start with micro-workouts (10-minute sessions)
- Meal prep on weekends
- Schedule annual check-ups in advance (For example, I schedule my message therapy appointments and chiropractic appointments 12 months in advance each January)
- Use habit-stacking techniques
Exercise Starter Kit:
- Morning stretching routine (I cannot stress enough the importance of stretching…you are not old, you just have to stretch more)
- Lunchtime walks
- Evening relaxation exercises
4. Suppressing Emotions
Bottling up feelings doesn’t make them disappear; it intensifies their impact on your stress levels. You have to “let that shit go”!
Scientific Evidence: A meta-analysis in the Journal of Consulting and Clinical Psychology (2022) revealed that emotional suppression increases physiological stress responses by up to 20%. Research from Stanford University demonstrated that emotional expression through journaling can reduce stress-related symptoms by 47%.
Better Approach:
- Practice emotional labeling
- Maintain a feelings journal (writing can be a wonderful therapeutic release)
- Seek professional support when needed
- Use mindfulness techniques
Daily Practice:
- 10-minute journaling sessions
- Emotion check-ins using mood-tracking apps
- Regular conversations with trusted friends
- Meditation focused on emotional awareness
5. Skipping Breaks
Working through breaks might seem productive, but it’s a fast track to mental exhaustion and decreased performance. If you can, depending upon where you work, take “5 minute micro breaks” each hour of the day. This totals 35-40 minutes per day you disengange from the task at hand and focus on yourself and wellbeing (this should be a non-negotiable)!
Scientific Evidence: Research published in Cognition (2021) shows that taking regular breaks can improve focus by up to 200% and reduce stress-related errors by 35%. The Pomodoro Technique has been validated to show a 37% reduction in mental fatigue.
Better Approach:
- Another approach is to use the Pomodoro Technique (25 minutes work, 5 minutes break)
- Take proper lunch breaks away from your desk
- Schedule short movement breaks
- Practice micro-meditation sessions
Break Ideas:
- Quick stretching routines
- Deep breathing exercises
- Short walks
- Mindful snack breaks
6. Seeking Perfection
Perfectionism is often praised but can be a significant source of unnecessary stress and anxiety. Many people who get to know me may refer to me as a “perfectionist”. When in reality I am very particular and specific with many things and realize that perfection is simply not a possibility.
Scientific Evidence: Studies in the Journal of Clinical Psychology (2023) indicate that perfectionism is associated with a 38% increase in stress-related disorders. Research found that self-compassion practices can reduce perfectionism-related stress by 43%.
Better Approach:
- Set realistic standards
- Celebrate progress over perfection (celebrate all the small wins)
- Practice self-compassion
- Focus on learning from mistakes (view “everything” as an experience)
Daily Affirmations:
- “Done is better than perfect”
- “I am learning and growing”
- “My best is good enough”
- “Progress matters more than perfection”
7. Neglecting Boundaries
Poor boundaries lead to overwhelm, resentment, and increased stress levels.
Scientific Evidence: The Journal of Occupational Health Psychology (2022) reports that clear workplace boundaries can reduce stress levels by 28% and improve work-life satisfaction by 35%.
Better Approach:
- Define your non-negotiables
- Communicate boundaries clearly
- Practice saying “no” without guilt
- Regular boundary check-ins
Boundary-Setting Framework:
- Identify your limits
- Communicate them clearly
- Enforce consistently
- Adjust as needed
8. Isolating Yourself
Withdrawing from social connections during stressful times can create a negative feedback loop.
Scientific Evidence: Research in the Proceedings of the National Academy of Sciences demonstrates that social support can lower cortisol levels by up to 50% during stressful situations.
- Weekly friend dates
- Monthly family gatherings
- Online community participation
- Professional networking events
9. Mindless Scrolling
Excessive screen time, especially social media, can increase anxiety and stress levels. This one hits close to home with me. Your tablet has the capability to monitor and track the screen time you are on your device (iPhone, iPad etc). Take notice of the amount time “each day” you are spending time on your device. Ask yourself, is this excessive time leading you closer to your goals? How can I make better use of my time? That extra hour on Facebook, you could have been at the gym and completed a full body workout in 45 minutes.
Scientific Evidence: A 2023 study in Computers in Human Behavior found that excessive social media use increases stress levels by 27% and anxiety by 23%. Implementing digital boundaries can improve sleep quality by 40%.
Digital Wellness Tools:
- Screen time tracking apps
- Website blockers
- Social media timers
- Digital wellness planners
10. Ignoring Wins and Progress
Focusing solely on what’s wrong or incomplete perpetuates stress and negative thinking. Ask yourself, “how did I get to this exact moment in my life? ” In my opinion, you are not setting the bar low enough. If you set unattainable goals upfront and too soon, it leads to discouragement and eventually failure. Recognize the past for what it is and nothing more. It is a lesson and no longer exists. The concept of “not setting the bar too high” isn’t about lacking ambition—it’s about creating a path to success through manageable, achievable steps.
Research from the American Psychological Association shows that setting overly ambitious initial goals can lead to a 70% higher likelihood of giving up completely.
Scientific Evidence: Positive Psychology research (2022) indicates that celebrating small wins can increase dopamine levels and reduce perceived stress by 31%. Gratitude practices can lower stress hormones by up to 23%.
Celebration Ideas:
- Daily gratitude practice
- Weekly win sharing with team/family
- Monthly achievement reviews
- Progress photo documentation
- For example, I am currently restoring my antique ’91 Firebird Trans Am, I could easily focus on all of the things that are wrong with it and how much time and money it is going to take to bring it back to life…etc. Instead, my focus is on one project at a time, I already have an idea and a vision/ image of the car once it’s complete. I document the before, during and after of each project and then reflect on the progresses that have been made. Take action. If not now, when? If you don’t know the answer, you’ll figure it out!
Key Research Findings
- 77% of people experience physical symptoms from stress
- Regular exercise reduces stress by up to 30%
- Social support can lower stress hormones by up to 50%
- Mindfulness practices can reduce stress by 40-45%
- Gratitude practices can lower stress hormones by 23%
Conclusion
Breaking these stress-inducing habits isn’t about perfection—it’s about progress. Research shows that implementing even one positive stress management technique can reduce overall stress levels by 25-30%. Start with one habit that resonates most with you and gradually incorporate others.
#StressManagement #MentalHealth #SelfCare #Wellness #PersonalDevelopment #EvidenceBased
Did you find this post helpful? Please leave a comment below, please share it, and please don’t forget to follow me on Facebook and Instagram for more tips and insights!
Note: Always consult with healthcare professionals for personalized advice on stress management, especially if you’re experiencing severe or chronic stress.
References:
- American Psychological Association. (2022). Stress in America Survey
- Journal of Applied Psychology. (2021). Time Management and Stress
- American Journal of Lifestyle Medicine. (2023). Exercise and Stress Reduction
- Journal of Consulting and Clinical Psychology. (2022). Emotional Suppression Meta-Analysis
- Computers in Human Behavior. (2023). Digital Media Impact Study
- Journal of Clinical Psychology. (2023). Stress Management Techniques
- Proceedings of the National Academy of Sciences. (2022). Social Support and Stress
- Journal of Happiness Studies. (2023). Gratitude and Stress Reduction
