5 Ways to Manage Stress in the Moment

April 8, 2025

Stress is an unavoidable part of life. Common stressors include major life changes, family and relationship issues, work, money, and health. Life can be very stressful when someone is dealing with several of these at the same time. On top of the discomfort stress causes, it can also lead to health problems such as sleep loss, weight gain, and raised blood pressure.

April is National Stress Awareness Month, and the Fund Office would like to highlight positive ways of dealing with stress. Stress can never be fully eliminated, but the following strategies can help you manage stress in the moment and lessen the damage it can do to your body.

5 Ways To Manage Your Stress

1. CALM YOURSELF
Slowly breathe in for 4 seconds, hold it for 4 seconds, and then breathe out for 6 seconds. Repeat 10 times.

2. FOCUS YOURSELF
Slow your racing thoughts by counting backwards by three in your mind from 100 (100, 97, 94, etc.).

3. RELAX YOURSELF
One by one, tense each muscle group in your body for 10 seconds and then release. Notice how it feels to let your muscles relax and have the tension leave your body.

4. GROUND YOURSELF
Do a quick scan of your body and notice the air around you and any surfaces you are touching. If possible, close your eyes and focus on the sensations, textures, and temperatures.

5. CELEBRATE YOURSELF
You are dealing with huge challenges. Think about 3 things that went well today. If they involved another person, recognize and thank them whenever possible.

Additional Resources
To learn more about stress management, visit the resources provided by the American Psychological Association (APA) here: https://www.apa.org/topics/stress

The MEND Program
As a part of its focus on fostering a healthy work and life-balance for its members and their dependents, the New York City District Council of Carpenters Welfare Fund has launched the Members Education and Network for Dependency (“MEND”) Program, which gives participants and their dependents access to confidential treatment for substance abuse and mental health issues. The program is located at 395 Hudson Street, New York, NY 10014, on the 5th floor. You can read more about the Mend Program here: https://nyccbf.org/news-media/mend-program-and-wellness/

If you or one of your dependents is struggling with substance abuse or mental health issues, please contact the MEND Program for assistance from our accredited staff. The MEND program can be reached by phone at (212) 366-7590 or by email at MEND@nyccbf.org. Please remember that there is no shame in asking for help, that MEND operates under strict confidentiality restrictions, and that we are here to help you and your family.