When Good Stress Goes Bad: How to Manage Stress Before It Manages You

Stress—just hearing the word might make you feel tense. Typically, we associate stress with something negative, something we’d rather avoid. But did you know that there is such a thing as good stress? Good stress motivates us, pushes us to achieve our goals, and often comes from positive life events. However, even good stress can turn bad if we don’t manage it properly. Today, I want to talk about how good stress can go bad and, more importantly, how to prevent it from overwhelming you.

Identifying Good Stress Before It Turns Bad

Let’s think about what good stress might look like. It could be the excitement of an upcoming wedding, the anticipation of a new baby, the thrill of a growing business, or the joy of remodeling your home. These are all wonderful, life-changing events, but they come with their fair share of stress. When we don’t manage the planning, decision-making, and pressure that come with these events, that good stress can quickly turn into chronic stress. Some examples of where good stress can go bad include:

• Wedding Planning: The pressure to create a perfect day can lead to decision overload and sleepless nights.
• Preparing for a Baby: The responsibilities of creating space, preparing mentally, and ensuring everything is ready can weigh heavily on your shoulders.
• Growing a Business: As your business expands, so does the stress of making critical decisions and ensuring its success.
• Home Remodeling: Even with the help of a professional, the numerous decisions and unexpected delays can become overwhelming.

The common thread here is decision-making. Constantly making decisions can lead to something called decision fatigue, a state where the very act of making decisions becomes exhausting, mentally and physically.

Understanding Decision Fatigue

Decision fatigue is real, and it’s something many of us experience without even realizing it. When we’re constantly faced with choices—whether in our personal life, our work, or even in taking care of ourselves—it can take a toll on our mental and physical health. Over time, this decision-making process can become extremely stressful, leading to mental fog, poor focus, and even physical fatigue. When we’re overwhelmed by decisions, we’re more likely to ruminate, overthink, and let stress build up.

So, what can we do about it? The key is to create a Stress Management Toolbox. This toolbox is filled with strategies and resources that help us manage stress effectively, whether you’re currently in a high-stress situation or just want to prepare for future challenges.

Building Your Stress Management Toolbox

Let’s dive into the essential tools you’ll want in your Stress Management Toolbox. These strategies will help you manage stress, reduce decision fatigue, and maintain a healthy balance in life.

1. Breathing Techniques

The first tool is something we all do, but not always with intention: breathing. Focused, centered breathing can do wonders in stressful situations. You don’t need to dedicate an hour to breathwork; even just a minute of deep breathing can help. When you’re feeling overwhelmed, take a pause and breathe deeply in through your nose and out through your mouth. Notice where your breath is going—is it stuck in your chest, or is it flowing down to your belly? Aim for deep, diaphragmatic breaths that fill your belly and expand your rib cage. This type of breathing calms the mind, clears thoughts, and helps you make decisions with more clarity.

2. Gentle Movement and Walks

The second tool is gentle movement or a short walk. When stress starts to build up, movement can help release tension and clear the mind. This doesn’t have to be an intense workout; even simple stretches at your desk or a five-minute walk outside can make a big difference. Movement reduces cortisol levels, increases serotonin (your feel-good hormone), and helps you return to your tasks with a refreshed perspective.

3. Journaling

The third tool is journaling. When stress keeps you up at night or thoughts won’t stop swirling in your mind, journaling can be a lifesaver. Keep a notepad by your bed and jot down your thoughts, ideas, and concerns before sleep. This process, known as a “brain dump,” helps you get everything out of your head and onto paper, so you can rest more easily. You can review your notes the next day when you’re ready to prioritize and tackle what’s on your mind.

4. Scheduled Stillness

The fourth tool is scheduled stillness. In our busy lives, we often feel like we need to be productive every minute of the day. But taking time to sit still, plan, and prioritize is crucial. Set aside an hour or two each week—maybe on a Friday afternoon—to look over your schedule, review your goals, and make decisions about the week ahead. This time allows you to organize your thoughts, reduce decision fatigue, and enter the new week with a clear plan of action.

Conclusion: Empower Yourself with Stress Management

By building and using your Stress Management Toolbox, you can take control of stress before it controls you. Whether you’re dealing with the excitement of a wedding, the responsibilities of a new baby, the challenges of running a business, or the decisions of a home remodel, these tools will help you manage your stress and make clear, confident decisions.

Remember, stress management is not just about surviving—it’s about thriving. When you manage stress effectively, you’re not just taking care of your mental and physical health; you’re setting yourself up for success in every area of your life. So, take these tools, start using them today, and watch how they transform your approach to stress and decision-making.

If you have any questions or need further guidance on stress management or decision fatigue, feel free to reach out. I’m here to help you live a healthier, stress-free life.

Stay strong, stay focused, and take care of yourself!

Addressing stress and creating techniques to manage it better is something I include with my private coaching clients. Our health isn’t just about exercise and eating right, it’s also about living a life that empowers you to feel good and show up as your best self every day…for you, for your family, for your community. If you believe chronic stress and anxiety is getting in your way of living your best every day, I am hear for you. I’d love to talk and help you begin to build your stress management toolbox to take back control of your life. I offer a free 20-minute wellness strategy call where we can do just this. Click here to schedule your call or if you prefer to reach out via email, you can find me at nicole@nickifitaz.net.