Stress is our natural emotional response to threatening situations. Without this powerful fight-or-flight instinct, we would never have survived in the hostile pre-industrial world representing 99.9% of human history.

By these historical standards, today’s developed countries are paradise. But strangely, we’re more stressed than ever. Why?

Well, stress may be great at identifying threats, but it sucks at judging their severity. That’s why modern living with its overload of low-level stressors winds us up so tightly. Each molehill looks like a mountain. And most of us carry around a mountain of these inflated molehills.

Clearly, our system needs an upgrade. But that’s no easy task. Most of us are stretched so thin that we have no time or energy to discover and implement the long-term strategies that enable low-stress productivity.

That’s why effective stress management must happen on different timescales. We first need to implement some short-term solutions to create space for implementing lasting solutions.

This article shares a tried-and-tested stress-management strategy built on this simple philosophy.

Short-Term Responses

We all know the basic stress reduction techniques, but consistent implementation remains a challenge. The trick is to build a solid habit of pulling out the right one at the right time.

Here’s a recap of the four most important techniques. A good strategy is to choose only one and focus on turning it into a habit. When it finally sticks a couple of weeks later, move on to the next.

Movement

Whenever you get worked up physically (heart pounding, breath quickening, or body shaking), exercise is the most productive way to channel those fight-or-flight hormones. Go for a brisk walk, drop down for 30 seconds of push-ups, or, my personal favorite, pull out a couple of dance moves (the last two work particularly well off-camera on a stressful call).

Talking or writing

This should be the go-to when your stress is complicated. Talking about it with a trusted friend or writing about it in a journal is a great way to make sense of the matter. Such demystification not only brings instant stress relief; it can also uncover valuable insights with longer-term benefits.

Healthy pleasures

There’s a huge amount of self-destructive stress management going on around the world. Whenever you get the urge to bury your stress in chocolate or Netflix, it’s great to have some healthier alternatives available. Take an hour just to relax (screen-free), listen (or dance) to your favorite music, or enjoy a long bath (perhaps with some relaxing fragrances).

Breathe

Sometimes, the situation doesn’t allow for any of these techniques when they’re really needed. In this case, simply focussing on slowing your breath is the best solution. The 4–7–8 technique is a good start.

Medium-Term Responses

The next level blends instant stress relief with the prevention of future stress. These guys work best in a mind unclouded by fight-or-flight hormones, facilitated by the short-term responses listed above.

Stop digging

Humans have the weird tendency to keep digging themselves deeper into the stressful hole they find themselves in. So, when stress starts driving your actions, make sure those actions don’t involve any further digging.

Are you overwhelmed at work? Stop taking on more responsibilities (either at work or at home).

Did you have a bad falling-out with a loved one? Don’t make it worse with passive-aggressive behavior.

Stressed about your health or weight? Ice cream and chocolate won’t provide the answer you’re looking for.

Objectively unpack your stressor

Once you’ve stopped digging, use this much-needed breather to answer three simple questions:

1. What is the worst that could happen? We often stress far too much about things that aren’t dangerous, like a presentation or a date.
2. What’s the chance? A catastrophic worst-case scenario may have such a minute chance of happening that any reasonable person would ignore it. Plane crashes and shark attacks fall in this category.
3. What can I do? If needed, it’s often possible to reduce the impact or likelihood to acceptable levels with a little bit of cheap insurance. Prepare well for that presentation and stay out of shark-infested waters.

Most Efficient Next Action (MENA)

When a good objective unpacking of your stressor fails to defuse your stress, it’s time to turn to MENA.

Any stress that passes through the three questions above is trying to tell you something important: The situation you’re facing requires decisive action. This type of stress is legit. It can save you from serious trouble, and you should give it the respect it deserves.

There’s no better way to honor such valuable stress than by identifying and executing your MENA — the near-term action that will permanently reduce the most stress with the least effort.

MENAs are rarely pleasant or comfortable. Typically, they involve a difficult conversation or some tedious admin. In this case, allow your helpful stress to push you through. It will only fade away once it has served this (very important) purpose.

Long-Term Responses

Last (but not least), we have strategic actions to prevent or mitigate future stress. This is easily the most powerful type of stress response, but the problem is that it requires plenty of time and focus without delivering the instant results we like to see. Thus, we need to already be in a pretty good place to implement these strategies.

Proactive overwhelm prevention

The hedonic treadmill offers one of the best explanations for the human condition that I’ve ever come across. It usually applies to consumption: Our happiness quickly returns to the baseline after the initial high following a big purchase, always leaving us wanting more. But the principle works just as well for creation.

We always want to do more, achieve more, experience more. And after the high of every peak we reach, our happiness resets and points us to several more daunting peaks. Unlike the consumption cycle, this creation cycle can be useful, driving people to ever-greater heights. Unfortunately, most of these high flyers soon get caught in a terrible storm of overwhelm that sends them crashing and burning in a chaotic fireball.

For overachievers (myself included), it’s vital to recognize that overwhelm only makes us less productive. Creation is one long balancing act of taking on enough responsibility to keep our creative fire burning but not so much that we end up with third-degree psychological burns.

So, if you’re burning too hot, lighten your load. And no, we’re not talking about quick fixes here. We’re talking about firmly redrawing boundaries in your career and relationships and defending them with conviction. It may be uncomfortable and potentially unpopular, but it’s totally worth it. Once free from the burden of overwhelm, you can really go places.

A solid foundation

Excellent health. Nourishing relationships. Financial security.

If your life is safely perched atop these three foundational pillars, stress will have a much harder time reaching you.

Each of these three pillars can fill many books, but we all have a pretty good idea of the basics we need for building each one. The trick is to prioritize it above all the other stuff in our lives.

And here’s the good news: If you free your life from overwhelm, this critical prioritization suddenly gets a whole lot easier. So, draw some healthier boundaries in your life and invest the resulting time and energy in building this foundation. It provides the basis for a life you (and everyone you care about) can be proud of.

Big stress-reduction moves

Many people have one or two major stressors in their environment. Classic examples include abusive relationships, hateful jobs, and unstable political regimes. As long as these elements are present, chronic stress can persist regardless of any positive actions you take. Getting rid of such stressors requires big stress-reduction moves.

Of course, such moves can be highly stressful in themselves, but they become no-brainers compared to a life spent in fight-or-flight mode. The trick is getting the ball rolling. Once you gather some momentum, further actions become easier. So, focus all your willpower on that first step.

Be careful, though. The stakes are high, and rash decisions can have serious consequences. Do it patiently. Do it right.

Wrapping Up

Effective stress management happens over three timescales. Short-term measures make space for medium-term measures, which, in turn, make space for long-term measures.

If you can jump straight to the long-term measures, that’s great! But, ironically, this will only be possible for someone who already has their stress under decent control. Those most in need of these long-term measures will first need to make space for them using short- and medium-term strategies.

So, pick your battle plan, muster up some courage and patience, and get the ball rolling! It will take time, but there’s much to look forward to. De-stressing your life is a richly rewarding experience. And discovering your potential over a life of low-stress productivity is even more fun.