Stress Less, Live More: The 4 A’s to Reclaim Your Calm
In a world where stress, anxiety, and overwhelm seem like constant companions, finding practical strategies to navigate the chaos is essential. Recently, I’ve been diving into Stop Overthinking by Nick Trenton—a fantastic read packed with actionable ideas to help manage overthinking and the emotional fatigue that often comes with it.
One concept from the book that really stood out to me is the 4 A’s of Stress Management, originally developed by the Mayo Clinic. This timeless framework is especially useful for those of us who feel overloaded—whether professionally, personally, or both. Let’s explore how each “A” can guide you in reclaiming control and creating more mental space.
1. Avoid: Eliminate the Unnecessary
Sometimes, the best way to manage stress is by simply removing the source.
Think about the tasks or responsibilities that you’ve taken on out of obligation rather than necessity. Are you saying “yes” to things that don’t align with your priorities? Are there commitments that drain your time and energy with little return?
What can you delegate?
Where do you need to say “no”?
What can you eliminate during this season to make room for what truly matters?
Avoidance doesn’t mean ignoring responsibility—it means being intentional about where your time and energy go.
2. Alter: Change What You Can
If you can’t avoid it, ask yourself: Can I change it?
Could you renegotiate deadlines?
Do you really need to be in every meeting on your calendar?
Have you clearly communicated your needs to others?
Alteration is about taking proactive steps to adjust your current reality so it works for you—not against you. It might require some difficult conversations or creative thinking, but it can make a massive difference in how you experience your day-to-day stress.
7 years ago I was inspired to change/alter some things in my life, and If you want to discover where I took my inspiration from click here. I’m very glad I did!
3. Accept: Embrace the Season You're In
There are times when no matter how much we try, some stressors can’t be avoided or altered. That’s when acceptance becomes your greatest tool.
This doesn’t mean giving up—it means giving yourself grace.
Maybe “done is better than perfect” for certain projects right now. Perhaps you don’t have the capacity to give 100% to everything—and that’s okay. The key is choosing where your best energy goes and giving yourself permission to let go of the rest.
Acceptance is about aligning your expectations with your current season—not some ideal version of what life should look like.
4. Adapt: Build Resilience
Lastly, focus on building the kind of resilience that helps you not just survive, but thrive, even when the pressure is high.
Are you prioritizing sleep, hydration, and healthy nutrition?
Could regular exercise or movement boost your energy and mood?
Is it time to explore new tools or strategies for personal or professional organization?
Adaptation is about creating sustainable habits and systems that support you in times of stress. Whether it’s through lifestyle changes or learning new ways to work, these efforts pay off in long-term resilience.
Final Thought
What I really love about the 4 A’s is how approachable and flexible the model is. It doesn’t ask you to do everything at once. It just invites you to take the next right step—to avoid, alter, accept, or adapt—based on your current needs and capacity.
Start with one “A” and build from there. You might be surprised how much lighter things begin to feel. Let me know which of the 4 A’s resonates most with your current season—I’d love to hear your thoughts.
