10 Tools to Manage Stress and Thrive in the New Year (2025)

It was a typical weekday afternoon, and my laptop screen was a battlefield of overlapping deadlines, Teams notifications, and an unfinished project that felt like it was staring me down. My kids had just returned home from school, bursting through the door with backpacks, questions, and energy I couldn’t match. Somewhere between helping with homework and attempting to prepare dinner, I realized I hadn’t taken a single deep breath all day.

Being a mother and working in the tech industry, I have become accustomed to this kind of chaos. Juggling a demanding career with the never-ending duties of motherhood hardly leaves any time for breaks, let alone rest. The pressure of it all - deadlines, systemic obstacles, and the constant worry that I am not doing enough - can feel like an insurmountable weight on my shoulders. I knew that I needed more than just a temporary solution; I needed practical methods to handle stress that could fit into my already busy life.

Practical Stress-Relief Tools You Can Start Using Today

Stress is inevitable, but how we respond to it can make all the difference. Over the years, I’ve discovered a few techniques that have helped me manage the day-to-day pressures of work, family, and everything in between. These aren’t cures, but they’re tools that can offer a moment of relief and help you take back a sense of control.

1) Nature Therapy Through Sensory Immersion

Instead of just walking in nature, focus on engaging all your senses. Pause to listen to the rustle of leaves, smell the earth after rain, or feel the texture of bark under your hands. This grounding practice, often referred to as "forest bathing" or shinrin-yoku in Japan, helps you connect deeply with your environment, calming your mind and body.

• If this interesting to you, but a new concept, you can check out a book like Healing Trees: A Pocket Guide to Forest Bathing to dive into this concept with some guidance.
• Stuck in the office but desperate for an escape, I keep a diffuser (this is the one I use) handy in my office and throw in some outdoor scents to stimulate my brain.

2) Micro-Journaling: A 3-Sentence Habit

For those who find journaling overwhelming, try micro-journaling. Write just three sentences each day: one about how you feel, one about what you’re grateful for, and one intention for tomorrow. This practice is quick yet powerful for mental clarity and emotional release.

• One Line a Day is a great option that's not overwhelming and has a clean design.
• If you're a pen person like me (I have way too many), then you need one that inspires a sense of a little calm and inspiration that's specifically for jounaling. These gel pens with a little spinning ball are my favorites.
• Looking for digital journals? I used Day One for years and it has an easy integration with some socials like Instagram.

3) Laughter Breaks

I schedule time to intentionally laugh. Watch a five-minute stand-up clip, revisit a hilarious TikTok, or call a friend who always makes you laugh. Studies show that laughter reduces cortisol levels and boosts endorphins, offering an immediate stress reset.

4) Dance It Out (Literally)

Create a "stress relief" playlist and let yourself move to the music, no matter how awkward or silly it feels. Dancing releases pent-up energy, promotes physical relaxation, and boosts mood—all without requiring a gym membership. So grab a bluetooth speaker, your favorite tiktok dance, and get groovy!

5) The "Reverse Bucket List" Exercise

Instead of focusing on what you want to achieve, reflect on what you’ve already accomplished. Write down milestones, big or small, that you’re proud of. This exercise shifts focus from “not enough” to “look how far I’ve come,” fostering gratitude and reducing stress about the future.

6) Scent-Triggered Relaxation

Use specific scents (lavender for calming, citrus for energy) to associate certain activities with relaxation. For example, light a favorite candle (I'm obsessed with Bright Black Candles) or use that diffuser when journaling or apply a citrus essential oil before a challenging meeting. The scent becomes a subconscious cue for calmness over time.

7) Creative Destruction

Channel frustration through a harmless but satisfying outlet like ripping paper, popping bubble wrap, or smashing ice cubes in a sink. This controlled destruction helps release tension and gives you a moment to reset emotionally.

• Bubble wrap stress-relief packs. Resist. I dare you.
• Mini ice-cube trays for easy frustration-smashing rituals.
• Creative destruction games, apps, or toys such as kinetic sand.

8) Digital Detox Zones

Designate parts of your home or specific times of the day as digital-free zones. No phones in the bedroom, no tech during dinner, or an hour before bedtime to read a physical book instead of scrolling. This helps reduce overstimulation and anxiety tied to constant connectivity.

Set a timer on your phone during your workday to take a break for a few minutes. You'll notice a difference!

9) Mood Tracking with a Twist

Use a mood tracker app or journal to record not just how you feel but also what triggers those feelings. Over time, you’ll spot patterns and identify which stressors you can reduce or address. Apps like Moodnotes or Daylio make this practice easy and insightful.

10) Power of the Pause

Build micro-pauses into your day. Every hour, take a single minute to sit still, breathe deeply, and refocus. These intentional moments prevent stress from building up and help you approach tasks with greater clarity.

Set a time, grab that yoga mat, and settle into yourself for moment of peace.

The Science of Stress with Dr. Susie Castellanos Hansley

Stress is a constant in my life. Whether it’s meeting deadlines in tech, navigating systemic challenges, or juggling the endless roles of motherhood, it often feels like there’s no escape. So as I talked to Dr. Susie Castellanos Hansley’s about their upcoming workshop, "How to Stress Less and Achieve Your Goals: From Surviving to Thriving," I knew it was something I couldn’t miss.

In the days leading up to the session, I had the privilege of sitting down with Dr. Susie for a conversation about her approach to stress. What struck me most was her ability to make the science of stress relatable. She doesn’t just talk about managing stress, she talks about understanding it, working with it, and using it as a tool for growth.

A Preview of the Conversation

Dr. Susie explained that stress isn’t a personal failure, it’s a natural response rooted in our biology.

"Your stress response is your body’s way of protecting you," she shared. "The key is learning how to harness that response, rather than letting it overwhelm you."

As a trauma-informed coach and first-generation Mexican American, Dr. Susie’s perspective goes beyond the typical advice of “just take a deep breath” or “practice self-care.” She acknowledges the added layers of systemic pressures, cultural expectations, and the unique challenges faced by women and people of color in high-stress environments.

Our conversation left me eager to attend her workshop—not just to learn new techniques but to reframe the way I think about stress altogether. I’m particularly curious about the physiological side of stress. Dr. Susie hinted at tools that can help reset our bodies’ stress responses in seconds and techniques for creating guilt-free boundaries, but she saved the deep dive for the session itself.

I also appreciated her focus on resilience—not as a buzzword, but as a set of practices that help us thrive in the face of ongoing challenges. It’s something I’ve been thinking about a lot lately as I try to balance ambition with the need to stay grounded.

Learning Alongside You

I don’t have all the answers yet, I’m learning, too. That’s why I’ll be attending Dr. Susie’s workshop with an open mind and plenty of questions. After the session, I’ll be sharing another article with in-depth takeaways and practical insights for managing stress, both at work and at home.

For now, I want to encourage you to think about how stress shows up in your life. Is it the tightness in your chest before a big meeting? The constant nagging feeling that you’re not doing enough? The exhaustion of trying to be everything to everyone? Whatever it is, know that you’re not alone, and there are tools out there to help.

Thriving in the New Year

Coping with stress doesn't mean getting rid of it completely - it means finding ways to handle it purposefully and calmly. Begin by taking small steps. Pick one method to include in your everyday routine, such as a quick five-minute journaling session or an evening stroll. Keep in mind that making progress is more crucial than striving for perfection.

If you’re looking for deeper insights and actionable strategies, I encourage you to join Dr. Susie Castellanos Hansley’s upcoming workshop if you’re in Durham, NC:

Dr. Susie’s science-backed and culturally informed approach offers a unique opportunity to rethink how we handle stress and turn challenges into opportunities. I’ll be attending and can’t wait to share what I learn in a follow-up article.

Stress is not a sign of weakness, it's a challenge to rise above and make a difference in a world that constantly demands our strength.

This year, let’s shift from simply getting by to truly living, one step at a time.

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