Stress Management in Difficult Times
If you’ve been feeling more stressed lately, you’re not imagining it. And you’re also (unfortunately) not alone.
Between global conflict, economic uncertainty, and the ongoing effects of COVID-19, people are dealing with more pressure than usual. And that’s before factoring in everyday challenges like work, relationships, and school.
So let’s be clear right from the start:
Stress management in difficult times is not about eliminating stress. It’s about learning how to function despite it.
Why Stress Can Feel Worse Right Now
There’s a key reason stress feels heavier today:
Many of the biggest stressors are outside of our control.
- Global events
- Economic instability
- Health concerns
- Other people’s decisions
When stress can’t be “fixed,” people often feel stuck. And a key aspect of anxiety is looking at the future and feeling like you can’t make it better. By the way – this is often a feeling and is not necessarily true! We do have more control over our feelings and thoughts than we believe.
This is where effective stress management becomes essential—not optional.
When Feeling Overwhelmed Is Actually Normal (and Healthy)
Here’s something that often gets missed:
Feeling overwhelmed during difficult times can be the correct emotional response.
When something bad happens, then feeling bad makes sense. A lot of the work I do with people who are suffering from depression is to help them validate that their sadness is appropriate.
With anxiety and stress, if everything around you feels unstable, then feeling anxious, tired, or unmotivated is bound to happen. And if it doesn’t then that could be a sign of a real problem.
The problem isn’t the feeling.
The problem is what people tell themselves about the feeling:
- “I shouldn’t feel this way”
- “I need to be stronger”
- “Something is wrong with me”
A better approach is:
“This is a difficult time. My reaction makes sense.”
That shift alone can reduce internal pressure.
Self-Care: The Foundation of Stress Management
When stress increases, self-care usually decreases. And no matter who you are, this can happen.
That’s backwards—but very common.
Effective self care for stress management doesn’t need to be complicated:
- Keep a basic daily routine
- Eat regularly
- Get consistent sleep
- Limit excessive news consumption
- Spend some time outside
These are not luxury habits. They are stability anchors.
For additional guidance on maintaining mental health during stressful periods, the Canadian Mental Health Association provides helpful, evidence-based resources you can explore here:
👉 https://cmha.ca/find-info/mental-health/
Cognitive Reframing: A Key Stress Management Skill
One of the most effective tools for stress management in difficult times is cognitive reframing.
This means adjusting how you interpret situations—not ignoring reality, but avoiding worst-case thinking.
Here is a real example of how it can work:
When you find yourself thinking:
“Everything is falling apart”
Try:
“There are things I can’t control, but I can still manage my response”
or
“My _________ is falling apart and other parts of my life are not”
If you look at that thought, does it make sense that in any person’s life that “everything” would be falling apart? Everything is a very powerful word. And normally does not apply to problems.
Cognitive reframing works best when it is realistic, not overly positive.
If it feels fake, it won’t stick.
Resilience: What It Actually Means
Resilience is often misunderstood.
It does NOT mean:
- being unaffected by stress
- always staying positive
- pushing through without support
Resilience means:
Continuing to function and adapt even when things are difficult.
You build resilience through:
- supportive relationships
- consistent routines
- realistic thinking
- small, repeated actions
How To Be Motivated When You Feel Stuck
Searches for how to be motivated tend to spike during stressful periods—and for good reason.
When stress is high, motivation drops.
Here’s the key mistake:
People wait to feel motivated before taking action.
That rarely works.
Instead, try this:
Action comes first. Motivation follows.
Start small:
- Get out of bed at a consistent time
- Go for a short walk
- Complete one simple task
This is especially important for students dealing with grade 12 stress, where avoidance can quickly build into overwhelm.
In our blog we have a number of articles on how to improve and better understand motivation. Click here and then on the “motivation” filter!
Talk To Someone – It Can Really Help!
Stress grows in isolation.
One of the most effective strategies is also one of the simplest:
Tell someone how you feel.
That might be:
- a partner
- a friend
- a family member
- a therapist
For couples, stress often shows up as communication breakdowns. In these situations, couples therapy can be helpful—not just for relationship issues, but for managing stress as a team.
This is one of the often overlooked benefits of couples therapy.
Simple Stress Management Techniques That Work
You don’t need complicated tools to reduce stress.
Here are three that are consistently effective:
1. Controlled Breathing
Slow breathing signals your nervous system to calm down.
Try:
- Inhale for 4 seconds
- Hold for 2 seconds
- Exhale for 6 seconds
2. Movement
Physical activity reduces stress hormones.
Even a 10-minute walk helps.
3. Emotional Awareness
Ask yourself:
“What am I actually feeling right now?”
Naming emotions often reduces their intensity.
Acceptance: The Hardest And Most Powerful Skill
Some stressors cannot be changed.
Trying to control them creates more frustration.
Acceptance means:
- recognizing reality
- letting go of control where needed
- focusing on what you CAN influence
That includes:
- your actions
- your habits
- your communication
This is where long-term stress management becomes sustainable.
When To Ask For Help
If stress starts to feel constant, overwhelming, or unmanageable, it may be time to seek help.
Therapy is not just for crises.
It can help with:
- stress management
- building resilience
- improving relationships
- increasing overall well-being (often referred to as happiness therapy)
If you’re looking for support, you can learn more about our services here:
👉 https://www.hhcw.ca
Final Thoughts
Stress is not going away.
But your ability to manage it can improve.
The goal is not perfection.
The goal is:
- understanding your reactions
- building practical coping strategies
- taking small steps forward
Even during difficult times.