Mastering Stress
October 6, 2026
“Why managing pressure is a performance skill.”
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As entrepreneurs and professionals, we’re often conditioned to “push through” stress. Long hours, constant decisions and a packed schedule can almost become badges of honor. But there is a difference between handling pressure and allowing chronic stress to become a way of life. The best leaders I’ve known weren’t necessarily the people with the least stress — they were the ones who learned how to manage it without allowing it to manage them.
And stress remains a very real part of American life. According to the American Psychological Association’s 2025 Stress in America survey, adults rated their average stress at about 5 on a 10-point scale. Among employed adults, 69 percent described work as a significant source of personal stress — the highest level the APA had recorded since the early months of the pandemic. Another 2025 APA workplace survey found that 54 percent of U.S. workers said job insecurity had a significant impact on their stress at work. In other words, workplace pressure is hardly disappearing.
Stress itself isn’t necessarily the enemy. Our bodies are designed to respond to short-term challenges. The problem is when that response rarely shuts off. According to the American Heart Association, stress triggers the release of hormones such as adrenaline, temporarily increasing heart rate, breathing and blood pressure. When stress becomes chronic, it can interfere with sleep and energy and may contribute to high blood pressure and unhealthy behaviors associated with cardiovascular risk.
So what actually helps?
Start with movement. You don’t need an elaborate workout every time you feel pressure building. A brisk walk, a workout at the gym or simply getting outside can help. The American Heart Association recommends regular exercise as one practical way to relieve tension and manage stress, while the CDC notes that even modest amounts of physical activity can support emotional well-being.
Next, protect your sleep and your relationships. Adults generally need at least seven hours of sleep, and chronic stress can make getting it more difficult. Just as important, stay connected. Talking with a spouse, friend, colleague or family member may sound almost too simple, but the CDC reports that strong social connections can improve our ability to manage stress and are associated with better overall health and well-being. Sometimes the best stress management tool is another person willing to listen.
Finally, learn how to deliberately slow yourself down. Deep breathing, meditation and other relaxation techniques aren’t just wellness trends. The National Institutes of Health’s National Center for Complementary and Integrative Health reports that research suggests slow, diaphragmatic breathing may help reduce stress, while mindfulness and other relaxation approaches have shown benefits for some people dealing with stress and anxiety. The evidence varies by technique, so these practices shouldn’t be viewed as miracle cures — but they can be useful tools.
And don’t overlook the basics: eat a balanced diet, stay physically active, get adequate sleep, maintain relationships and be careful about relying on alcohol or other unhealthy habits as a way to decompress. There is no single “stress-fighting” food or supplement that makes the pressure disappear. Stress management is much more about the pattern of our daily habits.
The reality is that none of us is going to eliminate stress. Business, money, family, health and simply living in a complicated world will continue to create pressure. The goal isn’t a stress-free life. It’s developing enough resilience that stress remains something we experience — rather than something that controls us.
The Takeaway: Stress is inevitable; chronic stress doesn’t have to be. Move your body, protect your sleep, stay connected and occasionally give yourself permission to slow down. Managing stress isn’t stepping away from performance — it’s part of sustaining it.
