Practical Stress Management Strategies

When I first began my journey to resolve my mast cell and histamine symptoms, I sought help from a general practitioner. Instead of receiving guidance, I was met with dismissiveness. My symptoms were brushed off, and I was told to “work on my stress.” I left the office with no real answers, just a prescription for an antidepressant and a growing sense of frustration.

Experiences like this are all too common for those of us with complex, poorly understood conditions. When stress management is mentioned as a crucial piece of the puzzle, it can feel invalidating—like we’re being told our condition is “all in our head” or that we’re somehow to blame. I felt this way for a long time. The suggestion that stress could play a role in my symptoms made me defensive. But over time, I learned something important: while stress isn’t the sole cause of mast cell activation or histamine issues, it’s a powerful trigger and can leave our body more prone to developing these conditions and exacerbating symptoms.

Understanding this distinction changed everything for me. Stress doesn’t mean your symptoms are psychosomatic, and managing stress won’t magically cure mast cell or autoimmune issues. But recognizing the connection between stress, mast cell activation, inflammation, and autoimmunity became a turning point in my healing journey. Stress management became one of the most impactful tools I’ve used to reduce symptoms and improve my quality of life. Read about how stress impacts our physiology HERE.

Stress is a well-documented trigger for autoimmune conditions and mast cell disorders like MCAS and chronic spontaneous urticaria. It can make mast cells more prone to degranulation, releasing mediators like histamine that fuel symptoms. Mast cell and hives expert Dr. Marcus Maurer talks about how stress impacts hives in this short clip.

Learning to manage stress in a healthy way can improve your sleep, strengthen your immune system, boost your mood, and even help with weight management—all of which contribute to overall well-being.

The goal isn’t to eliminate stress entirely (an impossible task!) but to equip yourself with tools to manage it effectively and lessen its impact on your mind and body. There are countless ways to reduce stress or even channel it into something positive. By applying these strategies when life feels overwhelming, you can find more balance, joy, and resilience.

So, how do you start? I’ve compiled a mix of common—and not-so-common—stress management techniques to help you navigate life’s challenges and take charge of your health.

1 – Recognize when you’re experiencing stress and come back to the present moment

How do you personally experience stress? What are your body’s and mind’s reactions when you feel stressed?

For example:

• Does your skin flush or itch?
• Do you have trouble relaxing or sleeping, or maybe you feel particularly fatigued?
• Do you feel irritable, sad, or worried?
• Do you feel your mind racing and your heart beating fast?
• Do you experience more digestive issues, headaches, or infections?
• Is your mind stuck in an ongoing “loop” of negative thinking?
• Does stress make you feel like you need to take more control of your life because the situation is uncertain?
• Does stress make you constantly worry?
• Do you feel the need to reach for alcohol or other substances?

Whatever your personal way of experiencing stress is, recognizing and acknowledging it is the first step toward moving through it. Try to come back to the present moment—what can you see, feel, smell, hear, or taste right now? Remind yourself that your reaction is completely natural and normal. Validate—don’t judge—how you are feeling mentally and physically. Always be kind to yourself.

2 – Remember to take care of your mental health

I want to encourage you to think about what helps you relax and calm your mind when your emotional reactions are on high alert. What positive activity can you do soon—if not right now?

• Is it a bath?
• A funny video?
• A favorite song, movie, or book?
• Playing with a pet?
• Chatting with a wonderful friend or family member?
• Meditating?
• Taking a nap?
• Doing a breathing exercise?
• Picking up a hobby, puzzle, game, or craft?
• Writing in your gratitude journal?
• Listening to guided imagery?
• Taking a “mental health day”?

There is a mindfulness program that was specifically created to address stress. It’s called Mindfulness-based stress reduction (MBSR). MBSR includes several types of mindfulness meditations, gentle yoga, and awareness practises. Several studies have shown that the standardized 8-week MBSR program can have positive effects on physical and psychological well-being. A 2021 review of several studies published in the International Journal of Environmental Research and Public Health showed that MBSR programs successfully reduced perceived stress symptoms in people with high blood pressure. Several other clinical studies have also found that MBSR is associated with reducing some of the stress markers we talked about earlier, i.e., reduced HPA-axis and autonomic nervous activation, and even reduced inflammation.

Whatever works to help ease your mind a bit, try to invest at least a few minutes (if not longer) to relax and calm your mind in a healthy way. Then, try to book some time to do this on a regular basis and whenever you feel you need to. You may even want to put this on your calendar.

3 – Remember to take care of your physical health

Another powerful way to manage stress is by supporting your physical health in a kind and balanced way. I know this can feel overwhelming when you’re dealing with histamine and mast cell issues, but let’s focus on progress, not perfection. Stress can sometimes feel as though it’s taking over your life, leading to negative effects on your physical health.

Research shows that stress can drive emotional eating, prompting cravings for calorie-dense foods high in fat or sugar. This can leave you feeling like healthy eating or staying active is impossible. This can also make it really difficult to stick to an elimination diet or specialized diet plan for chronic health conditions. Or stress may affect you in the opposite way by making you feel as though you need to pay meticulous attention to every single bite you eat and every minute of activity, while neglecting other aspects of life.

Whatever your natural stress response may be, remember that it’s just that—natural. The key is to be kind to your body while enjoying those short-term, feel-good stress-relief behaviors. Then, take a step back and consider the longer-term health implications of some of these responses.

For example, it’s common to reach for indulgent “junk” foods when we’re stressed. This is a natural way our brains seek comfort in the moment. Instead of beating yourself up for it, focus on finding balance. Pair those occasional indulgences with nutritious, health-supporting foods that fuel your body.

If you’re following an elimination diet and feel like you’ve made a misstep, remember that one choice doesn’t define your progress or mean you’ve failed. Be kind to yourself, leave the moment in the past, and start fresh with your very next bite. Progress, not perfection, is the goal.

During challenging times, it’s especially important to pause and focus on nourishing and moving your body in ways that support your overall health. Regardless of your health, shape, size, or any other attribute, you can take another step to nourish your body because you are worth it.

Nourishing your body might mean ensuring you’re eating enough nutritious foods or finding ways to incorporate movement into your day. Even 30 minutes of physical activity five to seven times per week can make a significant difference—not only for your physical health but also for boosting your mood and reducing stress. Start where you are and take one small, positive step at a time.

PRO TIP: Physical activity during the day can help improve sleep. Win-win!

If any of these nutrition and fitness goals are too big for you right now, start smaller. Start where you’re at and do just one thing today. Why not try to have a cup of water or your favorite herbal tea, or walk around your block just once? Can you snack on a fruit or vegetable instead of reaching for processed foods? A study published in the journal Nutrients showed that some people who eat more fruits and vegetables tend to also have improved mood, vitality, and well-being, as well as less stress and fewer mental health issues.[17]

Feel free to take this one step further and eat and drink at a slower and more mindful pace so that you can enjoy every bit of food or sip of tea. This will help improve your digestion as well, an important consideration for our gut health.

When it comes to fitness, aim for 30 minutes of physical activity each day. If 30 feels like too much, start with 20—or even just 10 or 15 minutes. And if daily exercise isn’t possible, try every other day. Remember, any amount of movement is better than none, and small steps can lead to big changes over time.

Think about the types of movement that feel best for you. Is there a favorite workout that energizes you and clears your mind? Or do you prefer something more gentle, like a walk, stretching, tai chi, or yoga? Whatever you choose, listen to your body and avoid overdoing it. The goal is to support your health and reduce stress—not add another source of pressure or exhaustion.

The bottom line—especially when you’re stressed—is to do what you can to take care of your physical health through both nutrition and fitness.

4 – Talk to someone you trust

Connection is a powerful way to deal with stress, especially when you’re still feeling all of the stressful feels. That’s because stress can make you feel lonely and isolated, so reaching out to someone and building a stronger relationship can be particularly important.

Remember that when you’re in fight, flight, or freeze mode, your ability to think rationally can be impaired. That’s why recruiting support is so important. If you can, reach out to someone you trust (not the person causing your stress!) who can listen to your concerns, give you space to decompress, and maybe even help you laugh or brainstorm solutions.

If you don’t have someone in your immediate life to turn to, consider leaning on online support groups, like this Facebook group for histamine intolerance. These communities can offer understanding, advice, and a sense of connection, especially when navigating unique challenges like chronic health conditions.

Whether it’s a trusted friend or an online support group, think about how you can connect in meaningful ways. Maybe you could schedule a phone or video call, grab coffee, or share a meal. If you enjoy multitasking, why not combine your conversation with a hobby, creative activity, or even meal prepping together? It could also be a chance to get active—take a walk, go for a hike, or try a fun fitness class.

Whatever method works best for you, taking steps to nurture relationships and build support is a powerful way to cope with stress and feel less alone.

5 – Address your reaction to the stressor

This step is all about focusing on your reaction without judgement. It’s best to approach this step when you’re not as acutely stressed. (Don’t worry, the next step is addressing the stressor itself.)

This is where I gently remind you that stress is your reaction to a stressor. Let me ask you, how can you empower yourself to change your reaction—even slightly—so that the situation has less of a mental and physical effect on you?

For example, when you look back at that moment that stressed you out, do you catch yourself reacting very strongly and feeling extremely “triggered” as though you’re in “survival” mode? Is it at all possible that the situation may not be as devastating as you thought? Is there another angle to consider—even if only for a moment—where the stressor is in fact not going to directly and immediately threaten your survival?

If there is a slight possibility that your reaction is even a tiny bit bigger than the threat, this is a great time to spend a moment and recognize how natural and normal your reaction is, and that you can look at it a bit more clearly when you’re not in the midst of it all.

That said, if you are in immediate danger or facing a serious threat, your reaction is entirely valid and necessary. In such cases, focus on preserving your safety and seek help right away. Your well-being is always the top priority.

If part of your natural reaction is to reach for alcohol when you’re stressed, try to stay within the healthy drinking guidelines of no more than one drink per day if you’re a woman and two drinks per day if you’re a man.

If cannabis is something you’re considering using to cope with stress and it’s legal where you are, try to use it in ways that reduce the risk of harm. For example, delay using as late as possible in life, choose lower potency products, and try to limit use to no more than one day per week.

MEDICAL DISCLAIMER: If your stress causes you to turn to substances or engage in other behaviors that can possibly harm you, it may be time to ask for help from your doctor or other health or mental health professional or contact a substance use support line.

• US National Suicide Prevention Lifeline at 1-800-273-TALK (8255), available 24 hours a day, 7 days a week, or text MHA to 741741 at the Crisis Text Line. You can also chat with them here: https://suicidepreventionlifeline.org/chat/]
• Mental Health America Warmline: https://screening.mhanational.org/content/need-talk-someone-warmlines/
• Crisis Services Canada Suicide Prevention and Support Service is available 24/7 for voice and 4 pm to 12 am ET for text: 1-833-456-4566 or text 45645; if you’re in Quėbec call 1-866-277-3553
• Wellness Together Canada Immediate Crisis Support: Text WELLNESS to 741741
• Wellness Together Canada: https://wellnesstogether.ca/en-CA
• Canadian Mental Health Association Offices: https://cmha.ca/find-help/find-cmha-in-your-area/
• Support resources for those in the UK: https://www.mentalhealth.org.uk/explore-mental-health/get-help

6 – Address the stressor

All of the previous steps looked at ways to address your reaction. Now it’s time to see what can be done to change your stressful environment.

Take a deep breath. Look for how you might go about influencing the stressor itself. Is there a short- or long-term strategy that you can start putting in place to gracefully reduce the stressful demands made on you and lighten your load? Are there some boundaries you can set or enforce? How can you communicate your needs in a way that is most likely to get a positive response?

For example, if it’s work-related, can you negotiate a new deadline or request extra help? If it’s school-related, can you get your questions answered or improve your time management? If the issue is interpersonal conflict, can you respectfully discuss the problem behavior?

Other questions to ask yourself include:

• Do you have any flexibility to rearrange your schedule?
• What would happen if you simply declined or said no?
• If you need to recruit help to manage the responsibilities or situation, what help do you need? From whom?
• How can you ask for what you need in a way that’s most likely to get a yes?

Sometimes putting a plan in place to address your stressor can help. If you need to have a difficult conversation with someone, it may help to prepare yourself ahead of time. You can start by picturing what you’ll say and then preparing your reaction to several potential responses. Also, consider how you can end the conversation quickly if you need to get out of it.

What would happen if you went out and addressed your stressor?

7 – Reach out to a mental health professional

Once you’ve identified your concerns and needs, and do the best you can to take care of yourself at the time, you may need additional support. Ask yourself if it’s time to consider reaching out to a professional for help. If you’re feeling overwhelmed, hopeless, like you cannot cope, or like you’re stuck in a loop continually replaying your stressful situation, please seek help.

This also applies if you find yourself turning to unhealthy avenues to try to de-stress (e.g., substance use, excessive or restrictive eating or exercise, etc.). You can reach out to your doctor or other health professional or even a support line that is listed above in section 5. This is especially important for those of us who are dealing with chronic health issues and have unresolved trauma.

8-Tame your nervous system

While you can’t completely eliminate stress from your life, you can learn to accept your natural reactions, understand the biology behind them, and manage them using effective strategies. Stress activates your autonomic nervous system, specifically the fight-or-flight response, which is designed to protect you in moments of danger. However, when this response is chronically triggered, it can strain your body and mind.

Regulating your nervous system is an important part of addressing stress in a healthy way. Techniques like diaphragmatic breathing (deep belly breathing), progressive muscle relaxation, and mindfulness meditation can help calm your fight-or-flight response and activate your parasympathetic nervous system—your body’s “rest and digest” mode.

For example:

• Diaphragmatic Breathing: Take a slow, deep breath in through your nose, allowing your belly to expand, then exhale slowly through your mouth. Repeat for a few minutes to promote calmness.
• Progressive Muscle Relaxation: Starting from your toes and working upward, tense each muscle group for 5 seconds, then release, noticing the relaxation.
• Mindfulness Meditation: Spend a few moments focusing on your breath or observing your thoughts without judgment to bring yourself back to the present moment.
• Grounding Exercises: Use your senses to reconnect with the present, such as naming five things you see, four things you feel, three things you hear, two things you smell, and one thing you taste.

By incorporating these nervous system regulation techniques into your routine, you can better manage stress and improve your overall well-being. Addressing stress in these ways not only gives you peace of mind and a better quality of life but also reduces your risks for many mental and physical health issues.

Why it’s worthwhile to address stress in a healthy way

While you can’t completely eliminate stress from your life, what you can do is accept your natural reactions, understand the biology behind them, and manage them using these strategies. Addressing stress in the ways outlined above can help give you peace of mind, a better quality of life, and reduce your risks for many mental and physical health issues.

References

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