Managing Stress: Five Easy Techniques to Handle Stress and Regain Control

Coping with, managing and reducing stress is something that I often come across in my work as an Integral Eye Movement Therapist (IEMT) and Hypnotherapist. However, when I found out it was Stress Awareness Month in April, my first thought was to wonder why on earth would you put the focus on such a negative aspect of life at such a beautiful time of year?

But, thinking about it, April is a time when people have just emerged from post-Christmas financial strain, winter fatigue and the associated low moods, they might also have a backlog of work from the start of the year….or what is more likely is that it is the end of the tax year and the less said about that the better!  So rather than it being a mismatch, it seems that planning ‘Stress Awareness Month’ in April is a deliberate move.  It strikes when you might be simultaneously ready to re-set, but still quietly carrying the stresses from the previous months.

So, from that perspective, it is quite a strategic time of year to fully examine what stresses you have in your life, and how this stress serves you, if at all.  People make it sound so easy and say just knock it on the head, but is it as easy as that?  Afterall, stress can serve you in a positive way. Positive stress is sometimes referred to as “eustress” and can help you build coping mechanisms, increase confidence (“I got through that” etc.) and encourage problem solving and adaptability.  However, when stress is not managed or is unsupported, too intense and prolonged, it can become problematic and you can become ‘distressed’!  When the intensity and longevity of the stress outweigh your perceived ability to cope with it, you can become embroiled in its emotional effects such as fatigue and sleep problems, headaches and muscle tension and a weakened immune system making you feel run down.

Behavioural patterns may also change. Are you overworking or experiencing burnout? Or perhaps some unhelpful coping mechanisms such as emotional eating are beginning to take over? Whatever the case is, it is always worth asking yourself, the question what is this feeling of stress trying to protect or highlight? Is it acting as a driver as in “this thing really matters....you need to do something about it” or it could be acting simply as a messenger saying, “something isn’t right here!”.  You should also ask yourself is the stress that you are experiencing proportionate to the situation and what need do I have here that isn’t being met?

The answers could be very simple indeed and you will probably not need to run off for endless years of therapy.  Taking things into your own hands can be singularly the most powerful step you can take, and here are five simple steps you can take to help you on your way:

1.     Setting Boundaries.

Setting boundaries can be so liberating. Starting to say “no” or “can I have a think and get back to you” rather than jumping in with “Yes of course…I will do it immediately for you!” might be scary at first and catch a few people by surprise.  It can even create some friction or upset once people realise that you are not going to simply dance to their tune. You may experience some backlash when beginning to set boundaries, particularly from those who are used to you prioritising their needs. Developing self-confidence can help you manage these reactions, while the act of saying no may, in turn, strengthen your confidence.

Clearly, you might not be able to do this with your boss, and we don’t want you getting in trouble here, but what you can do is question whether what is being asked of you is reasonable and whether you have the appropriate training. If not, you can voice your concerns and ask for training.

2.     Time Management.

To do lists are a fabulous way to prioritize what is important and what is not.  Write short term lists and add jobs that are not so pressing to a long-term list.  You can even make a note if the task is a quick one and add these to your busier times or if it is going to take a long time, schedule it in for a quieter day. You get the picture.

When possible, step away from tasks for a few minutes if you feel the tension rising, take a few minutes to reset, regroup before returning to it with fresh eyes.

Religiously set aside pockets of time for yourself.  Even 10-20 minutes a day with a cup of tea by yourself, can reduce mental overload and help your thoughts settle.  Time aside for yourself is not just a ‘nice to have’, it allows you time and space to notice how you are actually feeling and make sense of your experience.  More importantly it enables you to recharge your battery.

3.     Have a Conversation with Someone.

Talking about your worries can make you feel less alone and reduce the intensity of what you are experiencing. You don’t always need to immediately seek professional help—often, speaking with a trusted friend can help you offload and gain a different perspective.

However, there may be times when the stress feels more persistent, overwhelming, or difficult to understand. In these situations, professional support can provide a safe and confidential space to explore what is going on beneath the surface.

Counselling can help you make sense of your thoughts and emotions, identify patterns, and develop healthier ways of coping. Hypnotherapy can support relaxation and work at a deeper level to shift unhelpful habits or responses, while Integral Eye Movement Therapy (IEMT) may help reduce the emotional intensity attached to stressful memories or triggers, enabling you to respond more calmly and effectively.

These approaches can support you in not just managing stress, but in understanding and transforming your response to it.

4.    Write things down or Journal.

Journaling or simply writing things down acts to create a sense of clarity and control about situations.  It’s also a way to get rid of the overwhelm and gives you a chance to ‘brain dump’ before going to bed.  Time for grab a pen and paper and put pen to paper! 

But don’t just jot a few thoughts down. Ask yourself specific questions and take time to answer them.  Questions might include:

a)    What boundaries do I never enforce and why?

b) Is the stress that you are experiencing proportionate to the situation?

c) What are my boundaries and are they too rigid?

d)    Which incidences cause me stress and why?

e)    Does it matter if something is not done perfectly and in the way that I want it done?  Or could I be more flexible in my approach to certain situations or tasks?

e)    Am I reacting to the present situation or something from my past? If you notice this is a common pattern, think about how Integral Eye Movement Therapy could help you.

5.     Gentle Movement

I know, I know, you’ve heard this a million times before, but it really does work! Go for a gentle walk in the fresh air. Step out into nature if you can, do some yoga or Tai Chi or Pilates, go swimming. Anything to get your body on the go.  You will soon find that your mind will follow!  Getting your body moving releases tension and improves mood.  When have you ever gone for a lovely walk or swim and thought… “I really wish I hadn’t done that!”.  More than likely you will feel good and maybe even exhilarated after exercising.

And finally in conclusion, stress is not always something to eliminate—it can act as both a driver and a messenger. The key is learning to recognise when it is helpful and when it is becoming overwhelming. By taking small, manageable steps and being willing to reflect on what your stress may be telling you, you can begin to respond to it in a more balanced and supportive way. And if needed, there is always support available to help you along the way.

For more information about Integral Eye Movement Therapy (IEMT) and Hypnotherapy please visit:

sophiabouchertherapies.com