Stress is contagious—but so is calm: 8 proven ways to stay grounded

Recently, someone very stressed out took it out on me and it hurt. Why would they cut me down like that? Make me feel so small?

I know they were stressed and this wasn’t an isolated incident. But was there more at play than that moment in time? More at play than work stress? Of course there was.

The truth is some people don’t handle stress very well. And stress can be contagious.

So, how do I choose to handle stress in a healthy way? Or rather not lash out back?

I asked ChatGPT to show me studies on this and give me tips.

Here’s what it found (ChatGPT):

🌱 8 Research-Backed Ways to Handle Stress in Healthy Ways

1. Reframe the Stress

• Studies in Health Psychology show that viewing stress as a challenge instead of a threatimproves resilience and performance.

• Instead of “This is going to crush me,” try: “This is hard, but it’s also growing me.”

2. Breathe with Intention

• Slow, deep breathing activates the parasympathetic nervous system (your “rest and digest” mode).

• The “4-7-8 method” (inhale 4, hold 7, exhale 8) has been proven to reduce cortisol and calm the body.

3. Move Your Body

• Exercise increases endorphins, serotonin, and dopamine.

• Even a 10-minute brisk walk can lower stress hormones and improve mood (Mayo Clinicresearch).

4. Anchor in the Present

• Mindfulness practices reduce stress and rumination (JAMA Internal Medicine review).

• Simple grounding: Name 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, 1 thing you taste.

5. Write it Out

• Journaling helps process emotions and reduce stress reactivity (Journal of Research in Personality).

• Writing about feelings for 15 minutes can lessen emotional intensity and improve clarity.

6. Connect with Safe People

• Social support is one of the strongest buffers against stress (American Psychological Association).

• Venting to someone who listens (not fixes) keeps you from bottling things up.

7. Sleep for Resilience

• Sleep deprivation magnifies emotional reactivity (Nature Reviews Neuroscience).

• Aim for 7–9 hours. Even short naps restore focus and emotional balance.

8. Choose Response Over Reaction

• Stress often makes us lash out. Studies show a pause—even 6 seconds—lets the rational brain engage before responding.

• Ask: “What’s the healthiest version of me do here?”

Will we always handle stress in healthy ways? Probably not. But sparing others and improving ourselves sure is worth a try if you ask me.

All jokes aside …  if you need me, I’ll be taking 5 minutes to use my reframing and box breathing (4-7-8 method) over in the corner here!