Coping with stress is essential because human beings are constantly faced with complex challenges in a world full of uncertainty. Naturally, this can be deeply stressful.
Chronic stress can negatively impact our relationships, work performance, and overall quality of life. In the long run, it may also contribute to mental health conditions such as depression and anxiety and is even linked to shortened lifespan, as various studies have shown.

However, what truly matters is how we perceive and relate to the stressful events in our lives.
As Viktor Frankl so wisely said:

“Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.”

There is always a gap between what happens and how we respond to it. Recognizing this space allows us to pause, ground ourselves, and respond consciously rather than react automatically.

No matter what life brings, every human being deserves to be treated with care and dignity.
In this article, I have brought together tools from Acceptance and Commitment Therapy (ACT), Dialectical Behavior Therapy (DBT), and ancient wisdom traditions to support you in coping with stress and navigating overwhelming moments.

Feel free to explore and practice the grounding strategies outlined here and take what resonates with your unique experience.

Table of Contents

1. First of All: Impermanence

Start by gently reminding yourself of a universal truth: everything is temporary including what you’re feeling right now.
This moment, however intense or overwhelming, will pass. It always does.

“This too shall pass.”

Allow yourself to acknowledge and welcome the emotion you’re experiencing, without needing to fix or change it right away.
Your emotions are valid, and they deserve acceptance rather than resistance.

“The only way out is through.”

One of the most powerful realizations on the journey toward inner calm and resilience is this: you are not your emotions. Emotions are real, powerful, and sometimes overwhelming, but they are not your identity.

When you’re going through a difficult moment, it’s common to say things like “I am anxious” or “I am depressed.” But what this kind of language often does, without us realizing, is fuse your sense of self with the temporary emotion you’re experiencing. This fusion can deepen the feeling of helplessness and make you feel trapped inside that emotional state.

Instead, accept that the feeling is present. Don’t deny it or push it away. But also, don’t label yourself with it. This is where the practice of emotional regulation begins to take root.

Try saying things like:
“I’m noticing a feeling of sadness right now.”
“Stress is the emotion I’m experiencing in this moment.”

These small shifts in language help you step into the role of an observer rather than being consumed by the emotion. Naming what you feel creates space between you and the experience. That space brings clarity, choice, and the chance to respond rather than react.

Why This Matters for Coping with Stress

Over-identifying with emotions often sends the nervous system into a fight or flight state. Your body may tense up, your breathing may become shallow, and your thoughts may become clouded or reactive. But when you name your emotion as something passing through rather than something you are, you begin to soothe your system. This simple act supports emotional regulation and helps you start coping with stress more effectively.

This approach is commonly used in practices like mindfulness-based stress reduction and acceptance and commitment therapy. The idea is not to suppress your feelings but to acknowledge them without allowing them to define your entire being.

Feel It, But Don’t Let It Take Over

Allowing yourself to feel emotions fully is a powerful act of self-respect. You don’t need to fix or solve the emotion right away. Just let it exist. Observe it. Breathe through it. Give it time. All emotions have a natural rhythm. They rise, peak, and eventually pass.

But allowing an emotion doesn’t mean losing yourself in it. You are still you even when you’re feeling fear, sadness, or anger. These are temporary states. Your essence remains whole and intact.

Focus on What Is in Your Control

A large part of emotional suffering comes from focusing on what lies outside your control. You may not be able to change others’ behavior or stop stressful situations from unfolding. But you can choose how you respond. You can come back to your breath. You can engage in grounding practices. You can take a single kind action toward yourself or someone else.

Shifting your focus to what is within your power is a key part of stress relief. It reinforces your sense of agency and brings you back to the present moment.

You are not your thoughts. You are not your feelings. You are the one observing them with compassion and awareness. The more you practice this shift, the stronger your emotional regulation becomes. And with that, coping with stress becomes not only possible, but transformative.

2. Coping with Stress: Immediate Grounding Actions

When emotions become overwhelming or your nervous system goes into overdrive, it’s easy to feel untethered or lost in the flood of thoughts, sensations, and reactions. This is especially true during episodes of anxiety, emotional dysregulation, or stress overload. In these moments, grounding through the body is one of the most effective ways to reconnect with the present moment and re-establish a sense of internal safety.

Grounding techniques work by helping you shift your focus away from mental noise and back into your body and the here-and-now. Below are several science-backed strategies to help regulate your nervous system, calm emotional intensity, and support your mental wellbeing.

Come to Your Breath

One of the most accessible and powerful tools for emotional regulation is conscious breathing. A technique known as box breathing or square breathing can quickly calm your nervous system. Simply inhale for 4 seconds, hold for 4, exhale for 4, and pause for 4. Repeat this cycle for a few minutes. Deep, rhythmic breathing activates the parasympathetic nervous system, which is responsible for rest, recovery, and grounding.

Hold Something Cold

Holding an ice cube or a cold object provides immediate sensory input and snaps your attention back to the body. This technique is commonly used in dialectical behavior therapy (DBT) to reduce emotional flooding. It’s a quick, physical way to cope with distress by anchoring you to the present moment.

Splash Cold Water on Your Face

This activates the body’s diving reflex, a natural calming response that slows the heart rate and reduces panic. It’s particularly useful when your body feels like it’s stuck in fight-or-flight mode and you need to reset quickly.

Sip Water Through a Straw

The slow, intentional act of sipping water can help ground you. This small action engages the vagus nerve, which is responsible for regulating many aspects of your emotional and physical state. It’s subtle, portable, and effective in soothing an overactive nervous system.

Use Aromatherapy or Essential Oils

Scent is a powerful sensory pathway that directly influences the brain’s emotional center. Essential oils such as lavender, sandalwood, rose, ylang ylang, and tea tree mint are known for their calming properties. Simply inhaling these scents, or placing a drop of mint oil on your temples or wrists, can bring about an immediate sense of calm and clarity.

Create a Self-Soothing Routine

Being prepared can make a huge difference. Build your own emotional first aid kit by collecting tools that soothe and ground you.

Make a cheer-up playlist. Fill it with songs that evoke joy, energy, or comfort.
Keep a soft item nearby. This could be a favorite cardigan, a plush toy, or a textured object you can touch when emotions feel too big.
Write in a gratitude or grounding journal. Noting what anchors you or brings you peace can help reframe your state of mind when you feel untethered. You can also visit my article on stages of grief.

These grounding techniques are not about escaping your emotions but rather coping with stress and bringing balance to your body and mind. You don’t need to fix everything all at once. Sometimes, the most important thing you can do is return to your breath, notice your senses, and remind yourself that you are safe in this moment.

3. Thoughts Are Like Clouds in the Sky

Taking Care of Yourself in Vulnerable Moments

In moments of emotional vulnerability—especially during stress, sadness, or overwhelm—it’s completely natural for negative thoughts to arise.

But here’s something important to remember:
You cannot control your thoughts, but you can choose which ones to believe.

Try to think of your mind as the sky.
Thoughts are just clouds passing through. Some are light, some are dark. But all of them are temporary.

You are not your thoughts.
You are the sky: steady, present, and always there, no matter what kind of clouds drift by.

When things feel heavy, place your hand gently on your chest and remind yourself:
“I am here. I am safe. I’m not going anywhere.”
That simple act can help ground you in the moment and create space between you and the thoughts you’re experiencing.

4. Stay Warm and Cozy: Comforting Your Body Helps Calm Your Mind

When you’re going through emotional distress—especially in winter—staying physically warm can be incredibly soothing.
YOur body and mind are deeply connected, and when our body feels physically safe and warm, our nervous system receives a powerful message: it’s okay to soften, to let go, to rest. Especially during moments of high stress, anxiety, or emotional overwhelm, even the simplest acts of warmth can regulate our internal state and bring a sense of comfort and safety.

Warming your body isn’t just about temperature. It’s about inviting in a sense of gentleness and care. It’s a way of saying to yourself, “You deserve to feel held.”

Here are some gentle ways to warm yourself and support your emotional wellbeing:

Hug a hot water bottle or heating pad.

Press it close to your chest or stomach. This simple contact can feel like a soft embrace, calming your system.

Wrap yourself in a cozy blanket.

Let it surround you like a protective cocoon. Weighted blankets can be especially helpful for grounding.

Take a steamy hot shower.

Let the water flow over you as if it’s rinsing away layers of tension. Breathe deeply and stay present with the sensation.

Light a candle with a soothing scent.

Lavender, vanilla, or earthy tones can evoke feelings of safety and calm. Aromatherapy engages the senses and supports emotional regulation.

Sip a warm drink.

Herbal teas like chamomile, peppermint, or lemon balm are not only calming but also connect you to warmth from the inside out.

Have a bowl of hot, comforting soup.

Nourishment and temperature combined. This small act can be grounding and nurturing.

If you’re practicing grounding techniques like holding an ice cube to interrupt panic or dissociation, it’s equally important to warm yourself afterward. This helps the body recalibrate and return to a sense of internal balance.

Whatever you’re feeling right now is okay. You are not broken. You are beautifully, sensitively human.
Let your thoughts drift by like clouds.
Breathe.
Stay gentle with yourself. Healing begins here.

5. Coping with Stress Through Nature: Simple Ways to Reconnect

Nature offers us so much like shade, the calming color green, fruits to nourish us, and fresh, purified air to breathe.
Scientific research consistently shows that spending time in nature helps reduce stress, calm the nervous system, and even ease symptoms of anxiety or hyperactivity. When we immerse ourselves in natural surroundings, our bodies respond by releasing feel-good chemicals such as dopamine and serotonin, helping us regulate mood and restore emotional balance.

When you’re feeling overwhelmed, overstimulated, or emotionally disconnected, stepping into nature can be a powerful way to reset your inner world. Nature doesn’t demand anything from you. It simply invites you to be present. That presence alone can be deeply healing and effective for coping with stress.

Here are some simple, grounding ways to reconnect with the natural world:

Take a mindful walk in nature.

Even just ten minutes spent among trees, flowers, or quiet green spaces can slow your heart rate and ease mental tension. Notice the textures, colors, and sounds around you. Let them anchor you in the present moment.

Spend time with animals.

If you have a pet, cuddle or simply sit beside them. Their calm, consistent presence can be incredibly regulating. If you don’t have a pet, seek out a local animal shelter or take a moment to gently interact with stray cats or dogs. Many animals are surprisingly affectionate and responsive to human attention.

Listen to the sounds beneath your feet.

Especially in autumn or winter, the crunch of dry leaves or snow as you walk can offer a soothing sensory rhythm. Let yourself listen fully, as though it were a quiet melody composed just for you.

Observe non-human life.

Watch birds gather twigs, ants carry food, or ducks glide on still water. Don’t try to interpret, just observe. This simple act of turning your attention outward helps calm the mind and interrupts cycles of overthinking, a key component in coping with stress.

Allow stillness.

Sometimes, the most profound healing does not come from fixing or doing, but from being. Sit on a bench, lean against a tree, or simply gaze at the sky. Let nature remind you that everything moves in cycles, and even your stress will pass.

In moments of inner chaos, nature can offer grounding. It brings us back to breath, to slowness, and to the steady truth that we are part of something larger and that we are not alone.

Nature scene illustrating how being in nature releases happy chemicals and helps coping with stress

6. Senses: Grounding Techniques for Coping with Stress and Managing Anxiety

Using your senses is one of the most effective grounding techniques to support emotional regulation and provide immediate stress relief. These simple sensory activities can help you stay present and reconnect with your body when coping with stress or managing anxiety feels overwhelming.

Suck on something sour-sweet like a lemon with salt, or drink a mixture of soda, lemon, and salt. The sharp taste provides instant sensory feedback and can help interrupt anxious thoughts.
Hold a crystal, a shiny object, or a color-changing light in your hand and focus your attention on it. This engages your senses and serves as a grounding technique to pull you back to the moment.
Dance, run, stamp your feet, or jump up and down. Movement is a powerful tool for stress relief and helps regulate your nervous system during moments of high anxiety.
Recite something you enjoy—sing a song, say lines from a poem, or repeat a comforting mantra. This focused vocalization supports emotional regulation and calms your mind.
Put on some hand cream and slowly rub your hands. The tactile sensation helps you stay grounded and supports your body’s natural ability to soothe itself.
Smell a scent that brings you peace, such as essential oils, perfume, chamomile tea, or green tea. Aromatherapy is a well-known method for coping with stress and managing anxiety by stimulating calming brain centers. You can also spray a soft item with your favorite scent and focus on the smell to stay grounded.
Practice the 5–4–3–2–1 method: name 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste or enjoy eating. This technique is a classic mindfulness exercise used widely for stress relief and emotional regulation.

Using your senses in these ways can interrupt the cycle of anxious or stressful thoughts and help you regain control over your emotional state. These grounding techniques are essential tools when coping with stress or managing anxiety.

7. Social Circle: Emotional Support

Strong relationships are crucial for coping with stress because social support helps regulate the stress response: a phenomenon known as social buffering. When you feel connected to others, your nervous system calms, and emotional regulation becomes easier.

Reach out to a trusted friend or family member, but ensure they are emotionally available and that you’re not using the conversation to vent without boundaries. Healthy social support is vital for stress relief and managing anxiety effectively.
Physically being close to a loved one—whether two-legged or four-legged—can calm your nervous system and reduce the freeze, fight, or flight response often triggered by overwhelming stress.
Volunteering or helping others can provide a sense of purpose and group identity, which buffers feelings of loneliness during difficult times and supports emotional regulation. This sense of connection is a powerful way of coping with stress.
Maintain regular contact with friends and family as much as possible. If in-person contact is limited, keep in touch with yourself by saying kind, loving, and accepting words. Positive self-talk plays a key role in emotional regulation and stress relief.
In moments of overwhelm, say aloud: “I am safe.” Focus on your feet touching the ground and state where you are right now: the country, city, or neighborhood. This simple grounding technique helps orient you in reality and interrupts negative thought patterns linked to anxiety and stress.

Building and maintaining your social circle is an important part of managing anxiety and coping with stress in a healthy way. The support you receive from others acts as a buffer against overwhelming emotions and strengthens your ability to regulate stress responses.

Remember

“Sadness and pain can hit like waves. But no wave ever stays. They always wash away.”

Your emotions are valid. They might be intense and this might hurt. It may feel like it will not go away. But it will.

Everything passes, and so do hard moments.

With all that I am, Love

Esra

Disclaimer: I encourage you to use the content I create here as a guide for improving your well-being. It does not act as a supplement to medical and mental health services.

Coping with Stress: 7 Emotional First Aid Steps