Maryland Therapist-Approved Stress Coping Strategies You Can Try
Stress and anxiety are universal experiences, but many people still struggle to understand and manage them in healthy ways. At LifeSpring Counseling Services, our therapists help clients navigate these challenges every day by offering practical tools for coping and deeper insight into their emotions. I asked our clinicians what coping strategies they recommend to someone struggling with stress, and what some common misconceptions they wish people understood better. Here is what they had to say!
“What are some misconceptions about stress or anxiety that you wish more people understood?”
Many of our therapists pointed out that one of the biggest misconceptions about stress and anxiety is that they are “bad” or something that needs to be fixed or erased. In reality, these emotions are natural responses that are meant to keep us alive and engaged in what is happening in our lives. You shouldn’t be trying to “get rid of” anxiety, but instead learn how to manage it in a way that supports you. A few of our therapists also mentioned how stress and anxiety manifest differently in everyone, reminding us how mental stress can take a toll on our physical selves, and self-care should include body awareness. Another thing that was mentioned was the cyclical nature of anxiety. Here is a closer look at what our clinicians had to say.
“I think one of the biggest misconceptions is that stress and anxiety are always ‘bad’ or a sign of weakness. In reality, they’re part of being human and our nervous system is wired to respond to challenges and uncertainty.”
“Stress and anxiety don't just disappear, but they can become easier to manage when you find strategies, habits or rituals that work for you. When you feel lighter, it is easier to carry more things.”
“It can impact us in many ways including our sleep, weight, joints, etc.”
“I often have clients come into therapy with the goal of ‘getting rid,’ ‘fixing,’ or ‘controlling’ their anxiety. Anxiety is a natural (and can be protective!) human emotion that we don't necessarily want to get rid of completely. And, there is nothing about you that needs ‘fixed.’ I really try to help reframe for clients that our goal is to manage anxiety rather than to get rid of, fix, or control anxiety.”
“How easy it is to take on shame for having anxiety.”
David Cloutier, Masters-Level Counseling Intern
“It's a good thing! Stress and anxiety mean you're passionate. They mean you care. They obviously don't feel great, but if you're stressed, it means some part of you wants to succeed.”
Jackson Borchers, Masters-Level Counseling Intern
“When we are stressed, literally the front part (frontal lobe - responsible for decision making or logical rationing) of our brain shuts down/turns off! (See hand model of brain by Daniel Siegel)”
“A common misconception about anxiety I've seen is that our goal should be to prevent anxiety from showing up. To explain that better, I often hear folks say "I just want to be able to __ without being nervous", and you could fill in the blank with just about anything (fly on a plane, talk to a stranger, speak in public). People who think this way are kind of missing the point, in my opinion. Trying to avoid feeling nervousness or anxiety actually makes it a much bigger deal in our heads than it needs to be, and turns anxiety into this big monster that we have to try to avoid eye contact with. A much better, more attainable goal would be to try not to give anxiety as much power by saying "My goal is to do __ even if I feel nervous about it". This is how we grow, and this is how our confidence in our ability to do hard things grows!”
“I wish more people understood the cyclical nature of anxiety and how avoidance and feeding into a compulsion can make the anxiety grow stronger over time. By escaping and avoiding what we fear, we experience short-term relief that makes it feel better at first, but eventually comes back around to increased physical symptoms and worry over the feared situation. And because of how often these occurrences can become, people with anxiety tend to lose confidence in their ability to combat anxious thoughts.”
“Your body is always giving you cues, so pay attention!”
“When speaking about the South Asian community, people often associate having stress and being anxious as shame and guilt. As a therapist I am there to step up in breaking this stigma and make clients understand how these conditions are looked upon and treated.”
“What coping strategies do you often recommend to clients who are struggling with stress?”
When managing stress, our therapists emphasize the importance of small, consistent habits, as these tend to make the biggest difference. Many suggested establishing daily self-care routines, such as journaling, spending time outdoors, or practicing mindfulness, since these practices can help regulate emotions and prevent burnout.
Others highlighted the importance of balance and recommended allowing yourself rest without guilt, setting healthy boundaries, and prioritizing sleep and exercise. Many of our therapists mentioned how coping doesn’t always have to be about doing more; sometimes, it is about doing less. Reducing unnecessary stress and commitments, carving out time for personal joys, or simply taking a few deep breaths can be powerful ways to rest. Managing stress is deeply personal, and there isn’t one perfect strategy. Coping is more about finding out what helps you decompress, recharge, and reconnect with yourself and the present. Here is a closer look at what our clinicians had to say.
“I recommend building small daily routines of self-care, like journaling, getting outside, or practicing mindfulness, because consistency makes a big difference. And sometimes coping isn’t about doing more, it can mean giving yourself permission to rest, set boundaries, or say no without guilt.”
“Self care is so important and I think people tend to undermine it because it seems so ‘miniscule’ and ‘it is not going to change anything.’ I always send my clients the Self Care Wheel because it offers so many ways to destress and put back into yourself and informs the clients the importance of balance in how you do ‘self care.’”
“Find something that soothes you for a few minutes. It can be a walk, breathing exercise, washing your hands, anything small.”
“Finding your own strategy for ending your daily stress cycle (e.g., doing something creative, engaging in physical activity, watching a funny TV show, getting a hug from a loved one).”
“Prioritizing sleep and exercise/walking/breathing. Being social is also a priority.”
David Cloutier, Masters-Level Counseling Intern
“Always make sure there's something YOU like in your day. Whether it's a short TV show, a couple of songs, or a great meal, your stress will be so much more manageable if you allow yourself the time to relish in what you enjoy.”
Jackson Borchers, Masters-Level Counseling Intern
“Remind yourself that most things are temporary, deep breathing, getting outside, and talking to someone you trust.”
“Do less! Of course, when possible. If there's not much fat to trim in your life, I often recommend physiological regulation skills like brief intense exercise and tapping.”
“I often recommend...whatever makes them happy! Connecting with their passions and making space for things they typically don't have time for can be so fundamental to the de-stressing process. My go-to suggestions usually involve music, journaling, meditative practices, cooking something small, and surrounding themselves with other people.”
“Going back to the basics (water, food, rest, sunshine), reducing tasks and responsibilities, journaling, connecting with your support system.”
“I recommend mindfulness breathing focus exercises to my clients that are struggling with stress or writing/keeping a gratitude/affirmation journal.”
Our therapists at LifeSpring Counseling Services remind us that stress and anxiety are not signs of weakness, but a natural human response to the challenges in life. These feelings can be uncomfortable, but they also signal that something needs our attention. Managing stress doesn’t have to be perfect, and we don’t need to erase anxiety completely; we just need to learn how to respond to these emotions with compassion and understanding. From creating small moments of joy to practicing mindfulness, the answer is to find out what helps you reconnect with yourself. By approaching stress and anxiety with understanding rather than judgement, you can build up your resilience and your ability to find moments of calm in chaos.
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Are you a Maryland resident looking to start online or in-person therapy for anxiety, depression, life transitions, grief and loss, or trauma?
If you’re a Marylander who knows that counseling is the direction you need to take, the therapists at LifeSpring Counseling Services are here to help. We offer online counseling services for mindfulness, depression, anxiety, trauma, and grief and loss. We also offer Brainspotting as a specialized service, and Brainspotting can be done online, too!
Here’s how you can get started! Online and in-person counseling for anxiety, depression, life transitions, grief and loss, and trauma aren’t the only services offered at our Baltimore, MD office.
The counselors and social workers at our Maryland office also offer counseling services for trauma, grief and loss, boundary setting, communication skills, and difficult life transitions. We also offer specialized counseling services including Brainspotting and spiritually-integrated counseling. Because we are located next to several local universities, we also work with college students and international students.
Written by: Rictika Dhakal, Towson University Undergraduate Intern, with inspiration from our therapists at LifeSpring Counseling Services in Maryland.
