Life certainly has a way of surprising us sometimes. Even when planned, big life changes — both positive and negative — may hit harder than expected and place significant demands on our mental and emotional bandwidth. Guidelight Health can help you recognize these high-stress moments and develop practical skills to navigate them with resilience and self-compassion. In this article, we’ll outline why some of life’s biggest events may feel so stressful and evidence-based coping strategies to help you move forward.
Top 10 stressful life events
What makes an event feel stressful? It’s often subjective — what feels overwhelming to one person may feel manageable to another. However, psychiatrists Thomas Holmes and Richard Rahe created a scale for measuring stress load called the Social Readjustment Rating Scale (SRRS). This tool uses specific life events from the past year to assess stress levels and potential health risks. Based on this scale, here are 10 events that can affect your well-being:
- Death of a loved one — Loss often stirs up intense emotions, like grief, sadness or anger, and it can also disrupt your sleep and increase your daily mental load.
- Divorce or separation — Ending a relationship can trigger emotional upheaval and may result in financial strain, co-parenting issues and other practical concerns.
- Incarceration — Being incarcerated is associated with profound stressors, including a loss of autonomy, grief, isolation and dehumanizing experiences.
- Serious illness or injury — A significant health issue can reshape daily life, limit your independence, and bring feelings like uncertainty, fear and frustration to the surface.
- Marriage — While often joyful, marriage can also require major adjustments involving work-life balance, communication styles, shared responsibilities, blended families and more.
- Job loss or career change — Losing a job or switching careers may disrupt your financial status, personal identity, daily routines and self-confidence.
- Retirement — For some people, retirement brings unexpected feelings of loss and questions related to their newfound purpose and direction in life.
- Birth of a child — Welcoming a new baby can reshape your routines, worries, expectations and relationships.
- Financial difficulties — Financial strain can disrupt your sleep, anxiety levels, self-esteem and sense of security.
- Relocating — Moving to a new or unfamiliar place can feel disorienting and overwhelming, evoking a sense of loss or uncertainty.
Coping strategies to help you manage stress
Many people find a combination of coping strategies and self-care helpful, but it may take some time to find an approach — or combination — that works for you. Here are some coping strategies that may help you regain a sense of balance:
Protect your sleep schedule.
Research shows that sleep loss can contribute to daytime anxiety. While it’s true that life’s stressors can keep you awake at night, sleep deprivation may make you feel more anxious during the day. One way to combat the sleep-stress cycle is to prioritize your nighttime schedule as consistently as possible. Here are some tips to help you sleep better:
Set your alarm for a consistent sleep-wake routine.
Create a calming bedroom atmosphere that invites relaxation.
Avoid electronics at bedtime.
Moderate your caffeine intake.
Take deep breaths.
Breathwork can help you relax, release tension and counteract your body’s stress response. It’s easy to take a few deep breaths whenever you feel overstimulated, and you can do it just about anytime, anywhere. These can be simple, silent breaths or you can incorporate different movements, sounds or mental imagery to take them one step further.
Get moving.
Exercising is a great way to reduce stress. Physical activity can help improve your health and well-being, giving you more energy to tackle life’s surprises. It also encourages your body to release endorphins, which are the “feel-good” neurotransmitters that can help improve your mood.
Process your emotions.
It can help to take a little time to check in with yourself and process how you’re feeling. Journaling can be a useful way to organize your thoughts and gain more mental clarity. During tough times, you can also lean on your social network. Even a short conversation with a loved one can help you feel calmer.
Stick to a routine.
Think of your routine as a trusted friend — reliable, steady and always there when you need support. Sticking to a consistent daily schedule can add structure back into your life during uncertain times. A predictable routine also reduces the mental load associated with decision fatigue, which may make more room to address the challenges ahead.
Express yourself creatively.
According to the American Psychiatric Association (APA), creative activities can improve your mental health. Whether you love crocheting, crafting, playing the piano or painting, focusing on a creative outlet may help reduce your stress levels. These activities can provide a sense of accomplishment, feel meditative and offer a healthier way to channel strong emotions.
Call Guidelight for support during stressful life events
If you’re struggling to cope and it’s affecting your well-being, daily life or relationships, consider talking to a mental health professional at Guidelight. We can help you learn healthier ways to manage stress and feel more grounded again. Prioritizing skills-based training, our programs offer practical tools for managing your mental health no matter what life brings.
Our compassionate, trauma-informed team uses evidence-based clinical approaches in group and individual therapy, such as:
- Cognitive behavioral therapy (CBT)
- Dialectical behavior therapy (DBT)
- Acceptance and commitment therapy (ACT)
- Mindfulness and expressive therapy
- Medication management
Everyone has a seat at Guidelight. Contact our team online or call us today for more information about stress management or to schedule an initial evaluation. We provide treatment across the country — and we’re always expanding. See if we offer care in your state, either online or at one of our local clinics.