All of us experience stress. From seniors to adults and teens to children, we’ve all felt that whirlwind of emotions. Stress is technically the reaction to a situation where a person feels threatened or anxious. It can be a positive kind of stress, like the kind of planning any big event. Or it can be a negative kind, such as dealing with a natural disaster. Stress can be beneficial when it helps a person develop the necessary skills to deal with any situation life throws at you. However, that isn’t always the case. You can put problems into perspective by finding healthy ways to cope with stress. Today, I want to share with you my favorite coping skills to help with stress – especially in-regards to running your own business.

“Honestly, for real, self-care coping skills, on the whole, is the only way I survive this gig.”


I don’t always have time to work out daily. I just don’t. But I aim to workout at least three times a week. Exercise is helpful for coping with stress in a number of ways. Off the bat, it helps you release all of that pent-up frustration from your day. Sometimes you just need to hit a punching bag or sweat it out in a cycling class. On a scientific level, physical activity produces endorphins. Endorphins act as natural painkillers and improve the ability to sleep. Both game changers in dealing with stress and anxiety.

Now if I’m sick, run-down, or injured, I give myself a break. I make sure to give my body the rest it needs. I suggest pushing yourself into a routine. However, I remind you to be gentle with yourself. And to try and use awareness to know when you just can’t/shouldn’t do it!


Just like exercise, meditation is another activity that helps the body produce endorphins. If consistently practiced, meditation can help you control stress and decrease anxiety. It also helps to improve cardiovascular health and helps to achieve a greater capacity for relaxation. Meditation aims to counter a person’s “fight or flight” response. Instead of the normal adrenaline rush that occurs, meditation aims to put us in a place of deep relaxation.

My brain is constantly focused on work. I carry the burden of the entire business on my shoulders! Things pop into my head and I act on them. Sometimes the only way for me to slow down or even stop is to meditate! I find guided meditation works really well when my stress and anxiety are high. It takes the pressure completely off of me. I can just tune into what someone else is saying and let go!

Phone Detox

Just do it. If even for just a little bit! Turn it off and put it out of sight. Take that time to focus on your family or friends. Get a massage or read a book. Take a new art or dance class or go on a hike. Honestly just do whatever makes you happy! Taking that time away from your screen can do wonders for your mental health. I too find myself getting emotionally triggered as I scroll through social media. Taking a break from your feeds with help to remind you to appreciate the world you have right in front of you!

Support System

Support systems are honestly just incredible for any kind of situation. But having a strong network of business and personal supports is such a blessing as a business owner. Use them when you are able to! Delegate what you can when you can. Talk to those in your support group about their experiences. Ask how they managed “failures” and found solutions in the past. And if that’s not working, find a way to hire help!

And don’t be afraid to take these emotions to your therapist!!!

Let Us Support You!

Running a business is hard! Trust me, I should know! And when you are feeling the pressure, my staff and I would love to help you work through the stress of running a business. And ultimately help you find the best coping skills for your specific stressors. Cristina Panaccione and Associates has two locations in the South Hills. We are currently accepting a limited number of new patients, so check out our videos to learn more about the ways in which we can support you.


* This information has not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease. Please contact a medical professional for advice.

Owner Cristina Panaccione is a Licensed Professional Counselor specializing in mental health services. She has expertise in the treatment of depression and anxiety. And she utilizes an eclectic and down-to-earth treatment style to create a warm, safe environment to promote healing and growth. She has a strong background in marital counseling and anxiety management. And specialties including school therapy, crisis intervention, Family Systems Theory, Trauma-Focused Cognitive Behavioral Therapy. Not to mention her extensive experience in service coordination and outpatient therapy.