3 strategies to reframe and reduce stress before it becomes overwhelming

Next time you’re on the verge of overwhelm, try these methods to reduce stress.

Stress doesn’t just weigh on the mind—it leaves a physical mark. A recent study from UC Davis Health found that chronic stress can cause inflammation and altered heart function.

Life coach Jaime Gordon shared three strategies for managing stress before it becomes overwhelming.

Stress as a Teacher

Gordon encouraged people to view stress as a signal rather than a threat. “Stress can be an incredible teacher,” she said. “Often when we are stressed, our most basic patterns and beliefs start to pop up.” Recognizing these patterns can help individuals change how they respond to stress and even avoid repeating stressful situations.

Focus on What You Want, Not What You Fear

One common stress response is focusing on what we want to avoid. “We’re trying to prevent being a bad mom, being late, our email box being too high,” Gordon said.

Instead, she recommended shifting focus toward desired outcomes. “It’s kind of like going into a restaurant and telling the server what you don’t want on the menu,” she said. “You’re going to take up a lot more time and brainpower.” By clearly identifying what you want, stress becomes more manageable.

The Post-it Method for Brain Dumping

To organize chaotic thoughts, Gordon suggested a hands-on technique she calls the “Post-it tip.” Rather than writing everything down on paper, she recommended using sticky notes. “Write down everything that’s stressing you… then go to a mirror and start to cluster,” she said. This visual method helps order the chaos and allows the brain to process stress more effectively.

Practice When You’re at Peace

Gordon emphasized the importance of preparing for stress before it hits. “Practice when you’re at peace,” she said.

She compared it to a child learning to jump into a parent’s arms at the pool. “If the kid has never jumped… what is the likelihood they’re going to want to jump into the scary pool?” Practicing calming techniques like deep breathing or walking when calm builds trust in those methods during stressful moments.

Relief, Not Perfection

While these strategies don’t eliminate stress, they offer relief. “Does it change your circumstances? No. But does it give you some relief so you can actually get something done? Absolutely,” Gordon said.