1. Pause and Breathe
When you are in a stressful situation, your body automatically reacts by breathing faster and your heart rate increasing. To regain control, pause and focus on your breathing. Inhale deeply through your nose, hold your breath for a few seconds, and then exhale slowly through your mouth. Repeat this 3-5 times. Deep breathing helps calm your nervous system and focus.

2. Look at the situation from an outside perspective
Often, stress increases when we see the problem too closely. Try to mentally step away from the situation and look at it from an outside perspective. Ask yourself, “How important is this in the long term?” or “Can I change something right now?” This helps reduce the emotional intensity and begin to act more rationally.

3. Determine what you can control
Stress often occurs because we try to cope with things we cannot change. Divide the situation into two aspects: what is in your control and what is not. Focus on what you can actually do. For example, you can’t change someone else’s behavior, but you can change your attitude about it.

4. Use relaxation techniques
When stress gets the better of you, try the following techniques:

Meditation. Find a quiet place, close your eyes, and focus on your breathing or repeating positive affirmations.

Progressive muscle relaxation. Gradually tense and relax the muscles in your body, starting from your toes and ending with your neck.
Visualization. Imagine a place where you feel calm and happy: a beach, a forest, or a cozy home.

5. Talk about your feelings
Stress often builds up when you keep everything inside. Talk to a loved one you trust or write down your thoughts in a journal. This helps release emotions and see the situation more clearly.

6. Prioritize
Sometimes stress comes from trying to do everything at once. Make a to-do list, prioritize the most important ones, and focus on one step at a time. Remember that you don’t have to do everything alone – delegate tasks if possible.

7. Take care of your body
Your physical state greatly affects your emotional state. To cope with stress, it is important to:

Eat right. Eat more fruits, vegetables, and foods rich in B vitamins (they support the nervous system).
Exercise. Even a short walk or exercise can help reduce stress.
Get enough sleep. Lack of sleep increases anxiety and makes you less resilient to stress.

8. Be kind to yourself
Stressful situations can cause feelings of guilt or self-criticism. Remind yourself that you are human and you make mistakes. Tell yourself: “I’m doing the best I can,” “This is temporary, and I can handle it.”

9. Develop a plan for the future
If stressful situations recur, think about how you can prepare for them in advance. For example, if you often have difficulties at work, try to master time management techniques or discuss your workload with your management.

10. Seek help if needed
Sometimes stress can be so strong that you need professional support. See a psychologist or psychotherapist - this is not a weakness, but a step towards improving your life.

Stress is a challenge, but it can also become your strength if you learn to manage it. The main thing is not to be afraid to look for solutions and take care of yourself. Remember that every situation is temporary, and you are stronger than you think.

Take care of yourself and be calm in any circumstances!