How to Take Care of Yourself During High-Stress Times

We all go through seasons of life where stress feels unrelenting—finals week, a demanding project at work, or a family crisis such as illness or loss. In these moments, it can feel like you need to push through exhaustion and just “get it done.” While that’s sometimes necessary, the risk is that we neglect ourselves in the process. Taking care of yourself during high-stress times doesn’t mean avoiding what needs to get done—it means supporting your body and mind so you have the strength to face them.

Why Self-Care Matters Most in Times of Stress

When stress is high, your body is running in “survival mode.” Without care, this state leads to burnout, poor concentration, irritability, and physical symptoms like headaches, stomach issues, or trouble sleeping. Even small acts of self-care help regulate your nervous system and restore balance, so you can function more effectively.

Practical Ways to Support Yourself in High-Stress Times

1. Prioritize Sleep (Even If It’s Not Perfect)

• Aim for consistent sleep and wake times when possible.

• Short naps (20–30 minutes) can help recharge without grogginess.

• Protect sleep by limiting caffeine late in the day and turning off screens before bed.

2. Fuel Your Body Wisely

• Skipping meals may feel like saving time, but it drains your energy.

• Focus on balanced snacks (protein + complex carbs) to keep blood sugar stable.

• Hydrate—dehydration worsens fatigue and irritability.

3. Build in Micro-Breaks

• Even 5 minutes of stretching, deep breathing, or stepping outside helps reset your nervous system.

• Try the Pomodoro technique—25 minutes of focus, 5 minutes of movement.

4. Set Small, Realistic Goals

• Break large tasks into manageable chunks.

• Celebrate small wins—they build momentum and reduce overwhelm.

5. Stay Connected

• Talk with friends, coworkers, family members, or a therapist who can listen and support you.

• Social connection helps regulate stress hormones and keeps you from feeling isolated.

6. Use Calming Tools on the Spot

• Practice grounding techniques: name 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste.

• Try 4-7-8 breathing: inhale for 4, hold for 7, exhale for 8.

7. Accept That You Can’t Do It All Perfectly

• During high-stress times, “good enough” really is good enough.

• Let go of perfectionism and focus on essentials.

How Therapy Can Help During Stressful Seasons

Therapy can provide:

• Helpful tools for stress management and grounding

• Caring support for navigating grief, pressure, or burnout

• Safe space to process the emotions that come with overwhelming times

• Accountability for maintaining healthy habits

• A compassionate reminder that you don’t have to carry it all alone

High-stress seasons can feel like marathons, but even marathon runners pace themselves. Taking care of your basic needs, breaking down tasks, and giving yourself permission to do things imperfectly reduce the risk of exhaustion. Good, consistent therapy can be a powerful ally in helping you weather the storm without losing yourself in the process.