Manage stress by calming your body (slow breathing, movement, sleep), reducing pressure where possible (problem-solving, planning, saying no), changing unhelpful thinking patterns, staying connected to supportive people, limiting stress triggers like constant news, and building small daily routines. If stress persists or overwhelms you, speak to a professional.
Understanding stress
Stress is the body's response to demands. Short bursts can help us focus. Long-term stress, without recovery, affects sleep, mood, concentration, digestion and health.
Calm the body
- Slow breathing: breathe out longer than you breathe in for a few minutes. See breathing exercises.
- Move: a 20 to 30 minute walk can noticeably reduce tension. See exercise and mental health.
- Sleep: consistent sleep and wake times. See sleep hygiene.
- Muscle relaxation: tense and release muscle groups from feet to face.
Reduce the pressure
- Problem-solve: write down the problem, list options, choose one step.
- Plan: break big tasks into small ones and schedule them.
- Set boundaries: say no to extra commitments when overloaded.
- Limit stress inputs: reduce constant news and social media checking.
Change your relationship with stress
- Notice thinking traps: catastrophising ("this will be a disaster") or all-or-nothing thinking. Ask, "What is a more balanced way to see this?"
- Focus on what you control.
Stay connected
- Talk to someone you trust. Sharing reduces the weight.
- Do something meaningful or enjoyable daily, even briefly.
A simple daily routine
| Time | Practice |
|---|---|
| Morning | Daylight and a short walk |
| Midday | Breathing break, proper meal |
| Evening | Plan tomorrow, wind-down routine, screens off before bed |
When to seek help
If stress lasts for weeks, affects sleep and functioning, or comes with low mood, panic or thoughts of self-harm, speak to a professional. Our stress and anxiety classes teach these skills in a structured way, and our therapists offer one-to-one support.
Frequently asked questions
Is all stress bad?
No. Short-term stress can motivate. Problems arise when stress is constant without recovery.
How quickly do these techniques work?
Breathing can help within minutes; routines and thinking changes build over weeks.
Can stress cause physical symptoms?
Yes, including headaches, stomach problems, muscle tension and sleep problems. See a doctor to rule out other causes.
