Finding Calm in the Chaos: A Guide to Managing Stress and Anxiety

Aug 6

Life moves quickly. Between nonstop notifications, competing responsibilities, and pressure to keep up, stress and anxiety can quietly become constant companions. While occasional stress can motivate you, chronic tension or persistent worry takes a toll — leaving both body and mind on high alert.

The good news? There are simple, effective ways to bring more steadiness back into your days.

Stress vs. Anxiety: Understanding the Difference

Though they often show up together, stress and anxiety aren’t the same:

Stress is your body’s reaction to an external challenge — a deadline, conflict, or unexpected event. Once the pressure passes, stress usually fades.
Anxiety tends to linger. It’s the ongoing worry about what might happen next, even when nothing immediate is wrong.

Think of it this way: stress reacts to a situation; anxiety reacts to the thought of one.

How Stress and Anxiety Affect the Body

When either becomes chronic, your nervous system stays in “fight or flight” mode. Stress hormones like cortisol and adrenaline flood the body, raising heart rate, tightening muscles, and draining energy reserves.

Over time, this can lead to:

Physical strain: headaches, stomach upset, fatigue, or frequent tension.
Emotional wear: irritability, racing thoughts, or difficulty focusing.

You don’t need to eliminate stress entirely — but you can teach your body to return to calm more quickly.

Your Toolkit for Managing Stress and Anxiety

1. Mindful Breathing and Movement

Deep Breathing: Slow, intentional breaths can quiet your body’s stress response. Try inhaling through your nose for four counts, holding for four, and exhaling through your mouth for six.
Move Often: Exercise helps release built-up tension and boosts natural feel-good chemicals. A short walk, yoga session, or even gentle stretching can reset your mood.

2. Shift Your Thinking

Challenge Negative Thoughts: Notice when your mind jumps to worst-case scenarios. Ask, “Is this absolutely true?” and reframe with a balanced statement.
Mindfulness Practice: Paying attention to the present moment helps reduce rumination. Free guided meditations or breathing apps can support consistency.

3. Strengthen Daily Habits

Sleep Well: Aim for 7–9 hours each night and wind down with calming rituals instead of screens.
Eat Steady, Nourishing Meals: Balanced nutrition stabilizes energy and mood. Try limiting caffeine or sugar when you’re already tense.
Protect Your Time: It’s okay to decline commitments that leave you drained.
Stay Connected: Sharing how you feel with a trusted friend or loved one lightens emotional weight.

When Extra Support Helps

If stress or anxiety start interfering with sleep, work, or relationships, you don’t have to manage it alone. Therapy can help you understand what fuels these patterns and teach tools to regain a greater sense of calm.

Working with a therapist doesn’t mean something’s “wrong” — it’s an investment in your overall well-being. Each small step toward calm builds resilience for the long run.

Elisa Piercy, LPC, provides therapy for stress, anxiety, and insomnia — helping clients find steadier balance through evidence-based approaches like CBT and CBT-I. She offers sessions online and in-person for clients across Georgia. Click here to schedule a 15-min intro call.