The Challenge: Try Stress Management Techniques


A little bit of stress is a normal part of life, but chronic stress can negatively impact your physical and mental well-being. Engaging in stress management techniques have been shown to be effective in reducing symptoms of anxiety and depression. Mindfulness meditation is known to have a positive impact on stress reduction and overall psychological well-being. People wo have undergone stress management training exhibit significant improvements in mood and reduced stress levels compared to those who have not. While you can’t always control what causes stress, you can build and manage how you respond. Stress management can help you cope with and overcome a range of stressors in your life.*




Here is a list of some short-term and long-term goals for stress management. As we are half-way through our 2004 challenge, some of these techniques are ones you may have already tried and may have already found them to be effective; others may be new, and still more will be highlighted in months to come. Remember, the goal of the Mental Fitness Challenge is to fill your toolbox with tools that work for you.


  • Find a safe space in your home
  • Breathing Exercises
  • Organize Your Space
  • Play with Your Pet
  • Go for a Walk and Get Outdoors
  • Talk to Someone

Long Term

  • Go to Therapy
  • Meditation
  • Journaling
  • Prioritize Regular Exercise
  • Create Work/Life Balance**

Stress Management Resources for All Ages


*Regehr, C., Glancy, D., & Pitts, A. (2014). Interventions to reduce the consequences of stress in physicians: A review and meta-analysis. Journal of Nervous and Mental Disease, 202(5), 353-359.

*Chiesa, A., & Serretti, A. (2009). Mindfulness-based stress reduction for stress management in healthy people: A review and meta-analysis. Journal of Alternative and Complementary Medicine, 15(5), 593-600.

*Carlson, L. E., Speca, M., Patel, K. D., & Goodey, E. (2003). Mindfulness-based stress reduction in relation to quality of life, mood, symptoms of stress, and immune parameters in breast and prostate cancer outpatients. Psychosomatic Medicine, 65(4), 571-581.

**Patel, N. (2023, September 6). 15 realistic mental health goals to set in 2023. BROWN GIRL TRAUMA.