Stress isn’t always loud. Sometimes it just lingers in the background—like a hum you can’t turn off. You can function, but something’s always tight. Always off. You can’t sit still without scrolling. You can’t relax without guilt. And your mind? It never really shuts up. You’re not broken. You’re just running on fumes. And most people are. The truth is, life isn’t slowing down anytime soon. So managing stress isn’t about waiting for things to calm down. It’s about learning how to stay steady in the middle of the chaos. Not perfect. Not emotionless. But steady. And that takes more than bubble baths and inspirational quotes. It takes intention. Awareness. A little grit. And a willingness to slow down long enough to ask the question most people are too busy to ask: “What is this stress actually doing to me?” Step One: Notice the Cost You can’t manage what you refuse to name. So before you do anything else, take a minute and be honest—what’s this constant stress doing to you? Are you snapping at people who don’t deserve it? Losing sleep? Numbing out with food, scrolling, spending, distractions? Carrying tension in your body that you’ve just started calling “normal”? That stuff adds up. And if you’re not careful, you’ll adapt to dysfunction and call it a personality trait. You’ll say “this is just how I am” when really it’s just how unmanaged stress is shaping you. Name it. Not to wallow in it. But to finally get honest about how much it’s costing you. Because you can’t keep paying this price forever. Step Two: Find Your Patterns Stress doesn’t show up the same way in everyone. Some people lash out. Others shut down. Some get hyperproductive. Others avoid everything. So what’s your pattern? Do you get angry fast? Do you stop answering texts? Do you grind harder, thinking if you just push through, it’ll eventually go away? Do you get foggy? Jittery? Restless? Knowing your pattern gives you leverage. It tells you when to intervene before you hit the wall. It lets you see the warning signs—tight shoulders, shallow breathing, that internal “buzz” that says you’re not okay—even if you’re still functioning on the outside. Start paying attention. Your body usually knows before your mind admits it. Step Three: Control What You Can—Release What You Can’t Most of stress management is learning to sort what’s yours to carry and what’s not. There are things you can control—your sleep, your diet, your routines, your boundaries, your pace. And then there’s everything else—how people respond, what happens tomorrow, the economy, your coworker’s attitude, the world being the world. You don’t need to fix everything. You just need to be faithful with what’s actually yours. Start with what you can do. Clean the room. Go for the walk. Make the phone call. Drink the water. Turn off the notifications. Have the hard conversation. Say no when your soul says “please don’t.” Then let the rest go. Not because it doesn’t matter. But because you trying to control it is making things worse, not better. Step Four: Make Space to Come Down You’re not designed to run on high-alert all day. But modern life will keep you there if you let it. So you have to actively calm your nervous system. This doesn’t have to be fancy. You don’t need a retreat. You just need rhythm. Maybe it’s five minutes in silence before anyone else wakes up. Maybe it’s stretching at the end of the day with no music, no podcast, no stimulation—just breath. Maybe it’s praying out loud in the car like you’re actually allowed to bring it all to God, no filter. Whatever it is, let it be real. Not performative. Not another thing to add to your checklist. Just a moment where you stop reacting and start re-centering. The world won’t give you space. You have to take it. Step Five: Move Your Body Like It’s Medicine Because it is. Stress lives in your body. It’s not just in your mind. And if you’re not moving, that tension has nowhere to go. You don’t have to run a marathon. Just move. Walk fast enough to get your heart up. Dance in your kitchen. Do push-ups until you’re mad at me. Whatever works. The point isn’t calories or fitness. The point is motion. It helps your body release the stress it’s been holding onto. It clears your head. Regulates your emotions. Gets the static out. Stillness has a place—but it works better after movement. So move first. Then rest. Step Six: Talk It Out with Someone Who Gets It Stress isolates. It makes you feel like you’re the only one falling behind, the only one who can’t handle things, the only one who’s secretly not okay. That’s a lie. And the best way to break it is to talk. Find someone who won’t judge you. Who won’t give you a TED Talk. Who won’t try to fix you or top your story. Just someone who listens and says, “Yeah… me too.” And if you don’t have that? Start praying for it. Then be that person for someone else. Sometimes saying it out loud is all it takes to release the pressure that’s been building in your chest. You’re not a burden. You’re a human. Let yourself be one. Last Step: Give Yourself Permission to Rest—Before You Earn It You don’t need to hit rock bottom before you take a break. You don’t need to wait until everything’s finished to slow down. You don’t need to justify rest by hitting your goals first. You’re allowed to rest because you’re human. Not because you’re done. Not because you’ve earned it. Just because you need it. This is how you build resilience—not by pushing harder, but by learning when to stop. So take a deep breath. You’re doing better than you think. You’re not weak for being stressed. You’re just ready to stop letting it run your life. Now do one thing that

How you start your day matters. Think of your morning as the foundation of a building: a solid foundation sets the stage for something great, while a shaky one risks everything coming tumbling down. That’s why it’s crucial to craft a morning routine that energizes you, focuses your mind, and sets you up for success—whether success means crushing your work goals, having more patience with your kids, or simply feeling good about yourself. Let’s dive into practical, actionable steps to make your mornings a launchpad for your best self. 1. Wake Up Early I know—hitting snooze feels so satisfying. But starting your day earlier gives you the gift of time. You can ease into your day instead of rushing around, already feeling behind before you’ve even had coffee. Begin by waking up just 15 minutes earlier than usual. Once that feels natural, add another 15 minutes. Over time, you’ll have carved out a peaceful, unhurried morning. Early mornings are also quieter. That stillness can create the perfect environment to focus on what’s most important. You’ll be amazed at what you can accomplish with even a little extra time. 2. Hydrate First Thing Before you reach for caffeine, drink water. Your body has gone hours without hydration, and starting your day with a glass of water jumpstarts your metabolism, flushes out toxins, and wakes up your brain. Add a squeeze of lemon if you want to level it up—it’s great for digestion and adds a refreshing kick. 3. Make Your Bed This might seem too simple to matter, but hear me out. Making your bed is a small win right at the start of your day. It tells your brain, “We’re getting things done.” Plus, coming home to a tidy, inviting bed at the end of the day has its own reward: it reinforces the sense of accomplishment you’ve built all day long. 4. Practice Gratitude Before you grab your phone and start scrolling, pause. Take a moment to reflect on what you’re thankful for. It could be as big as having supportive family members or as small as the sunlight streaming through your window. Gratitude shifts your mindset from lack to abundance, setting a positive tone for your day. A simple practice: write down three things you’re grateful for every morning. Keep it easy and quick, but sincere. Over time, this habit will train your brain to focus on the good, even when challenges come your way. 5. Move Your Body Exercise isn’t just about staying fit—it’s about priming your brain and body for the day ahead. Morning movement increases blood flow, releases endorphins, and boosts your energy. You don’t need a full workout; even five to ten minutes of stretching, yoga, or a quick walk can make a difference. Not a fan of traditional exercise? Dance to your favorite song. Do jumping jacks. Just move in a way that feels good and gets your blood pumping. You’ll be surprised how it lifts your mood and sharpens your focus. 6. Meditate or Pray Silence is powerful. Taking a few minutes to meditate, pray, or just breathe deeply can center your mind and calm your spirit. It’s like setting the compass for your day, ensuring you’re grounded no matter what challenges come your way. If you’re new to this, start small. Close your eyes, take slow, deep breaths, and focus on the present moment. You can use a guided meditation app or simply repeat a mantra or prayer. The key is consistency—even five minutes daily can have a profound impact over time. 7. Fuel Your Body Skipping breakfast is like trying to drive a car on an empty tank. Your body needs fuel to perform at its best. Choose something nourishing: oatmeal topped with fruit and nuts, eggs with avocado, or a smoothie packed with protein and greens. Avoid sugary cereals or pastries—they might give you a quick energy boost, but the crash later isn’t worth it. If you’re pressed for time, prep your breakfast the night before. Overnight oats or smoothie packs can save you precious minutes while still giving your body what it needs. 8. Plan Your Day Take five minutes to map out your day. What are your top priorities? What tasks absolutely need to get done? Write them down. A clear plan reduces overwhelm and keeps you focused on what matters most. Don’t overload your to-do list. Choose three to five key tasks, and tackle the hardest or most important one first. This builds momentum and makes the rest of your day feel more manageable. 9. Set an Intention How do you want to show up today? Setting an intention isn’t about adding another task to your list—it’s about aligning your actions with your values. For example, your intention might be, “I will approach challenges with patience and curiosity,” or “I will prioritize kindness in my interactions.” Write your intention on a sticky note and keep it visible. It’s a simple reminder to live purposefully, no matter how hectic the day gets. 10. Limit Technology The urge to check your phone first thing is strong, but resist it. Scrolling through emails, social media, or the news can quickly overwhelm you and put you in a reactive state. Instead, protect your mornings by dedicating the first hour to activities that nurture you. If this feels impossible, try placing your phone in another room or using an alarm clock instead of your phone to wake up. Create boundaries that help you focus on what truly matters. 11. Review Your Why Why do you do what you do? Reconnecting with your bigger purpose can motivate you to tackle the day with energy and clarity. Whether it’s providing for your family, making a difference in your community, or pursuing personal growth, keep your “why” front and center. This can be as simple as reading an inspiring quote, journaling about your goals, or visualizing the life you’re working toward. When your actions align with your purpose, even the mundane tasks feel