Your Guide to Understanding and Managing Stress

Stress is something everyone feels at times. It is a natural reaction our mind and body have when life feels overwhelming, uncertain, or demanding. A little stress can motivate us, but too much stress can make daily life harder.

What Stress Can Affect

Body: headaches, poor sleep • Emotions: worry, irritability • Mind/Behavior: trouble focusing, withdrawal, appetite or substance use changes

How to Reduce Stress

1. Breathing Exercises
Slow, intentional breathing helps calm your system.
Try box breathing: inhale 4 seconds → hold 4 → exhale 4 → hold 4.

2. Grounding Techniques
Bring your mind back to the present.
Try the 5•4•3•2•1 method: Notice the environment you are in and identify • 5 things you can see • 4 things you can touch •  3 things you hear • 2 things you smell • 1 thing you can taste. 

3. Move Your Body
Walk, stretch, or do light exercise to release tension.

4. Set Small, Manageable Goals
Break big tasks into smaller steps to reduce feeling overwhelmed.

5. Do Something You Enjoy
Music, reading, art, journaling, or time outside can reset your mind.

6. Talk to Someone
Sharing your thoughts with a friend or a behavioral health professional can provide support and perspective.

Seek extra help if you are experiencing disruptions from your daily life •sleep problems • panic attacks • relationship strain • feeling unable to cope • thoughts of self‑harm

Stress doesn’t mean you’re weak — it means you’re human. With healthy coping tools and support, you can regain a sense of control. Healing takes time, and you don’t have to do it alone.

If stress feels overwhelming, taking the first step is an act of courage. As a Best Care EAP member, you and any dependent‑eligible family members have access to support. 

To schedule an appointment, please complete the confidential counseling registration form.

If you are in crisis or need help scheduling, call us at:
(800) 801‑4182 or 402‑354‑8000