Top tips to deal with stress

What Is Stress?

Stress happens when life’s pressures feel like too much to handle. It could be several small demands piling up, at home, at work, or both, or one major event that pushes you beyond your comfort zone. When stress builds, it can cloud our thinking and make it harder to take the very steps that would help us feel better.

The Science of Stress

When we’re under pressure, our body activates the “fight, flight or freeze” response, an ancient survival mechanism designed to help us react quickly to danger. Adrenaline floods our system, our heart rate and blood pressure rise, and we become hyper-alert.

While this can be helpful in short bursts, staying in this state for too long can take a toll on both our body and mind. Chronic stress increases the risk of fatigue, anxiety, depression, heart problems, and weakened immunity. That’s why finding ways to reduce stress, and building resilience, is essential for long-term wellbeing.

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Quick Reference: Top Tips for Managing Stress

Tip	What It Does	How to Try It
Take Five and Breathe	Calms your nervous system, slows heart rate	Try deep belly breathing or guided meditation apps like Headspace or Calm
Stick to a Routine	Builds structure and stability	Maintain regular sleep, meal, and exercise times
Stay Connected	Reduces loneliness and increases support	Call a friend, join a group, or share a hobby
Spend Time in Nature	Boosts mood and reduces anxiety	Go for a walk, sit in the garden, or take lunch outdoors
Tune Out and Recharge	Gives your mind a rest	Watch a favourite show, read, or enjoy a hobby
Get Moving	Releases endorphins, boosts energy	Walk, run, cycle, or play a sport – anything that gets you active
Focus on the Little Things	Builds positivity and gratitude	Write down three good things each day
Be Kind to Yourself	Encourages self-care and resilience	Take time for rest, hobbies, and relaxation
Keep Your Mind Active	Improves focus and confidence	Try puzzles, reading, or learning a new skill
Acknowledge Your Feelings	Helps you manage emotions more clearly	Write worries down and focus on what’s in your control

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Practical Tips to Help You Reduce Stress

1. Take Five and Breathe

When you feel overwhelmed, pause and take a few slow, deep breaths. Deep breathing activates your body’s natural relaxation response, reducing heart rate and muscle tension.

Try this:
Inhale for four counts, hold for four, exhale for four. Repeat a few times.

2. Stick to a Routine

A healthy routine gives structure to your day and helps you feel grounded. Prioritise:

• Regular meals and hydration
• Sufficient sleep (7–9 hours for most adults)
• Physical activity, even light stretching or walking

Consistency builds stability, especially when external circumstances feel unpredictable.

3. Keep Connected

Strong social connections are a buffer against stress. Talk to someone you trust, whether face-to-face, by phone, or via video call. If you’re feeling isolated, joining a club or group activity (such as walking, volunteering, or an online class) can help you meet new people and lift your mood.

4. Spend Time in Nature

Nature has a proven calming effect. Even a short walk outside can:

• Lower cortisol (the stress hormone)
• Improve mood and focus
• Boost vitamin D and immune function

Try this:
Step outside during your lunch break, or visit a local park at the weekend.

5. Tune Out and Recharge

Distraction can be healthy when it helps your brain rest. Lose yourself in something you love, a book, a podcast, music, or a creative hobby. It allows your mind to reset and can shift your perspective on what’s worrying you.

6. Do Something That Makes You Sweat

Exercise triggers the release of endorphins, your body’s natural mood boosters. You don’t need a gym membership: brisk walking, cycling, running, or playing five-a-side with friends all count.

Learn more about physical health.

7. Focus on the Little Things

Even during stressful times, moments of joy matter. Take a minute each day to notice small positives, a good coffee, a kind word, or a bit of sunshine. Writing down three things you’re grateful for can retrain your brain to focus on what’s going right.

8. Be Kind to Yourself

Self-care isn’t selfish, it’s essential. Allow yourself time to rest, say no when needed, and set boundaries. Taking care of your mental and physical health helps you show up as your best self for others, too. 

Learn more about self-care and wellbeing.

9. Keep Your Mind Active

Engaging your brain can help reduce stress and improve confidence. Try:

• Puzzles, crosswords, or word games
• Drawing, writing, or creative crafts
• Learning a new skill via YouTube or Udemy
  

Keeping your mind busy with positive challenges shifts attention away from stressors.

10. Acknowledge Your Emotions

It’s normal to feel frustrated, anxious, or sad at times. Instead of ignoring those feelings, name them and write down what’s worrying you. Then divide your list into two columns, what I can control and what I can’t. Focus your energy on the first column and let go of the rest.

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If You’re Struggling, Reach Out

You’re not alone - and you don’t have to face stress by yourself. Call us on 08081 311 333 or chat with us online.

If money worries are adding to your stress, check out our cost of living tips to help reduce your monthly bills. Financial pressure is one of the most common causes of stress, and we’re here to help whenever you need support.

Final Thought

Stress is part of life, but it doesn’t have to control you. With the right tools, a strong support network, and a little self-compassion, you can build resilience and face challenges with greater calm and confidence.