Managing Stress: A Coach’s Guide to Staying Grounded

If there’s one thing I’ve learned from years of working with hundreds of clients on their fitness and weight loss goals, it’s this: you can’t separate physical progress from emotional wellbeing.

So many of the people I work with come to me believing their challenge is diet or exercise — but when we peel the layers back, stress sits quietly at the root of it all. Stress that comes from work demands, financial strain, difficult relationships, or even the pressure of trying to do everything perfectly.

When stress piles up, it doesn’t just weigh on your mind — it affects your hormones, sleep, hunger cues, digestion, and motivation. That’s why learning to understand and manage stress is one of the most powerful steps you can take for your health, your performance, and your peace of mind. Let’s look at some of the most common sources of stress I see among clients — and the simple, practical ways you can start taking control.

1. Work-Related Stress

The modern workday seems designed to test our limits — endless deadlines, unrealistic expectations, demanding bosses, and blurred boundaries between home and office life.

When I ask my clients where their stress begins, work is often the first word that comes up. But stress doesn’t have to be the default setting. Here are a few ways to take back control:

1. Prioritize and organize. Start each morning by listing your top three priorities for the day. Break big tasks into smaller steps and tackle them in order of importance. Each time you complete one, acknowledge it — you’re building momentum and mental clarity.

2. Manage time intentionally. Your workday doesn’t begin at your desk — it begins the moment you wake up. A rushed morning often snowballs into a frantic day. Give yourself margin: wake a bit earlier, plan your commute calmly, and set time blocks for deep work. Time management is less about squeezing more in — it’s about saying no to what doesn’t matter.

3. Protect your boundaries. As Brian Tracy says, “Work all the time you are at work.” That means staying focused during office hours, but also switching off when you’re done. Let colleagues know when you’re unavailable, and when home, be home — recharge guilt-free.

4. Take short breaks. I love the Pomodoro Technique: 25 minutes of focused work, followed by a 5-minute reset. It keeps you sharp and prevents burnout. A quick walk, a few stretches, or even slow breathing can reset your focus.

5. Communicate clearly. Most workplace stress comes from miscommunication. Speak up — clarify expectations, raise concerns early, and approach conflicts constructively. It’s not confrontation; it’s clarity.

And for those dealing with toxic bosses or colleagues, remember:

• Set emotional and professional boundaries.

• Seek mentorship — don’t isolate yourself.

• Keep a record of incidents if needed.

• Focus on what you can control: your professionalism, your mindset, and your response.

If work-related stress becomes chronic, don’t ignore it. Talk to a counselor or coach. A mentor can help you see patterns you might not recognize yourself.

2. Financial Stress

Money can be one of the heaviest sources of worry — and it’s no surprise that it often spills over into our health. I’ve seen clients sabotage progress because the pressure of bills, debts, or lifestyle comparisons kept them up at night.

The truth is, financial stress doesn’t always come from lack of money, but from lack of clarity. Here’s how to create it:

1. Audit your expenses. Write down where your money goes each month — you’ll be surprised how awareness alone creates change. Cut what doesn’t serve you and negotiate better deals for services you actually need.

2. Use digital tools. Budgeting apps can make money management simpler. Use one that tracks your spending and shows you patterns. Data removes denial.

3. Build small income buffers. Look for side opportunities — freelancing, teaching, or small-scale business ideas. In today’s world, additional income streams aren’t a luxury; they’re a resilience tool.

4. Automate savings. Even a small, regular transfer builds security over time. Think of saving as paying yourself first, not what’s left over.

5. Tackle debt strategically. Use the avalanche method (tackle high-interest loans first) or the snowball method (start with the smallest for quick wins). The best method is the one you’ll actually stick to.

6. Keep learning about money. There’s so much free content — podcasts, YouTube, blogs — that can teach you financial literacy. The more informed you are, the less afraid you’ll be.

7. Protect your mental energy. Financial anxiety is real. Balance your focus on money management with activities that ground you — exercise, journaling, prayer, time outdoors. You’ll make better decisions when you’re calm.

Also, be mindful of who you surround yourself with. Friends or family with healthy money habits can inspire discipline and shared goals. But constant exposure to reckless spending or comparison can derail even the most careful plans. Choose your influences wisely.

3. Relationship Stress

Relationships are one of life’s greatest joys — and biggest stressors. Whether it’s family dynamics, friendships, or societal expectations, emotional tension can leave you drained and unfocused.

Here’s how to bring balance back:

1. Set healthy boundaries. You can love people and still say no. Boundaries are not walls; they’re gates that protect your peace.

2. Communicate consciously. Listen actively. Speak clearly. Don’t assume others know what you feel — express it. Misunderstandings shrink when communication grows.

3. Choose your circle wisely. Spend more time with people who uplift, encourage, and challenge you positively. Limit exposure to chronic negativity — it’s contagious.

4. Practice empathy. Try to understand before reacting. Most people act out of fear or hurt, not malice. Compassion doesn’t make you weak; it keeps you grounded.

5. Prioritize self-care. Refill your own tank — whether through exercise, reading, solitude, or creativity. You can’t pour from an empty cup.

6. Manage expectations. You can’t please everyone. It’s okay to disappoint others if it means staying true to yourself.

7. Learn conflict resolution. Stay calm, focus on solutions, and avoid making every disagreement a battle of egos.

8. Forgive and let go. Holding on to resentment only keeps you stuck in stress. Forgiveness is not approval — it’s release.

And when dealing with difficult people, pick your battles. Stay assertive, not aggressive. Know when to disengage. Sometimes peace is more important than proving a point.

Finally, remember: sometimes we are the difficult person. The moment you realize that, growth begins.

My Closing Thoughts

Stress will never disappear — it’s part of being human. But how you respond to it makes all the difference. As a coach, I’ve seen clients completely transform — not just their bodies, but their entire outlook — once they learned to manage stress. Their sleep improved, their cravings reduced, and their confidence soared. So whether your stress stems from work, finances, or relationships, take one small step today. Don’t wait for a “less stressful season” — build resilience in the one you’re in.