How Can I Reduce Stress, Even When I Can't Reduce My Responsibilities

By Meagan Johnston, Extension Assistant Professor

In today’s busy world, managing stress can feel impossible, especially when you can’t cut back on your responsibilities. Whether it’s juggling work, family obligations, or personal commitments, the pressure can be overwhelming. You’re not alone in feeling like you’re being pulled in a million directions. It’s important to recognize that while your responsibilities might not change, your ability to manage and reduce stress can improve significantly.

Here are some research-based strategies to help reduce stress, even when your to-do list remains full:

1. Seek good nutrition

While stress can increase unhealthy food cravings, focusing on nutrition is essential to managing stress effectively. Research suggests that polyunsaturated fats, such as omega-3s, and a diet rich in vegetables can help regulate cortisol levels, the body's stress hormone (Harvard T.H. Chan School of Public Health, 2021). Choosing nutrient-dense foods provides the extra energy needed to cope with stressful events and can improve overall mood and resilience.

2. Break tasks into smaller steps

One of the biggest sources of stress is feeling overwhelmed by large tasks. To combat this, break your responsibilities into smaller, more manageable pieces. Breaking down a task into manageable steps or chunks can provide clarity and enhance task completion (Illawarra Shoalhaven Local Health District, n.d.) This strategy, known as “chunking,” allows you to focus on one step at a time, which can make big tasks feel less daunting and reduce overall stress.

3. Practice setting boundaries

When your plate is already full, it’s crucial to learn how to say no. It might not always be possible to cut responsibilities entirely, but setting boundaries—such as limiting after-hours work emails or delegating tasks to others—can help prevent additional stress. This requires clear communication with those around you, but it can create a healthier balance between your responsibilities and personal well-being.  Setting healthy boundaries is necessary for your health and is crucial to lowering stress and increasing satisfaction in life (Mayo Clinic Health System, 2023)

4. Rest your mind 

The American Psychological Association suggests to take breaks and rest your mind (APA, 2022). Mental rest is just as important as physical rest when managing stress. Constantly thinking about your responsibilities can lead to mental fatigue, making it harder to focus and increasing feelings of overwhelm. Research shows that taking short breaks throughout the day to rest your mind—whether through meditation, deep breathing, or simply stepping away from your work—can help reduce stress and improve cognitive function. Engaging in relaxing activities, such as reading, listening to music, or practicing mindfulness, allows your brain to recharge, making you more productive and better equipped to handle your responsibilities when you return to them.

5. Shift your perspective

Sometimes, stress comes from how we view a situation rather than the situation itself. Cognitive-behavioral techniques encourage you to reframe negative thoughts and focus on what you can control, rather than what you can’t. This mental shift can make stressful situations feel more manageable and reduce the intensity of your stress. Rather than worrying about things beyond your control, like the behavior of others, it’s more effective to focus on how you react to those situations (U.S. Department of Agriculture, n.d.). By choosing your response, you can better manage your stress and maintain your well-being.

Stress is a part of life, but it doesn’t have to control you. By incorporating some of these strategies into your daily routine, you can manage stress more effectively, even when your responsibilities remain high. If you continue to feel overwhelmed, consider seeking additional support from a professional counselor or other resources.

Additional Resources: 

• Mindful: mindful.org
• American Psychological Association: apa.org
• The Mayo Clinic’s Guide to Stress-Free Living by Amit Sood, M.D.

References

• American Psychological Association. (2022). Stress effects on the body. https://www.apa.org/topics/stress/health
• Harvard T.H. Chan School of Public Health. (2024). Stress and health. The Nutrition Source. https://nutritionsource.hsph.harvard.edu/stress-and-health/
• (n.d.). Chunking and scaffolding. https://www.islhd.health.nsw.gov.au/chunking-and-scaffolding
• Mayo Clinic Health System. (2023). Setting boundaries for well-being. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/setting-boundaries-for-well-being
• United States Department of Agriculture. (n.d.). Stress management: A guide for the American public. https://www.ars.usda.gov/ARSUserFiles/ODEO/stress%20management.pdf