Practical Ways to Reduce Everyday Stress

You cannot remove every source of stress from your life.

There will always be things that need doing, unexpected problems and situations you cannot control.

But there may be ways to reduce some of the pressure, make everyday demands more manageable and give yourself more opportunity to recover.

The aim is not to create a completely stress-free life. It is to find small changes that make things feel more manageable.

Start with what is causing the stress

Before trying to reduce stress, it can help to understand where some of the pressure is coming from.

Ask yourself:

What is taking up most of my headspace?
What am I constantly worrying about?
Is there something I keep putting off?
What makes particular days more stressful?
Is there anything I could change or make easier?

Sometimes the source is obvious. At other times, several smaller pressures may have built up.

You do not need to solve them all. Identifying them can simply help you decide where to start.

Break big things into smaller steps

A large problem can feel much more difficult when you think about everything involved at once.

Instead of:

“I need to sort my finances out.”

try:

“Tonight I’ll find my latest bank statement.”

Instead of:

“I need to get everything sorted at work.”

try:

“I’ll decide which three things need doing first.”

Smaller tasks can make it easier to get started and give you a clearer sense of progress.

Plan ahead where you can

Not all stress can be predicted, but some of it can.

If you know tomorrow will be busy, spending a few minutes preparing today might make things easier.

You could:

make a short list
prepare something you will need
check an appointment time
plan a journey
decide what really needs doing
leave extra time where possible

Planning does not mean controlling everything. It simply removes some avoidable pressure.

Look at what you can change

Some stressful situations can be changed. Others cannot.

Try separating the two.

If something can be changed, ask:

“What small action could I take?”

If it cannot currently be changed, ask:

“What would help me manage this situation?”

This can help you use your energy where it is most useful rather than repeatedly trying to solve something outside your control.

Give yourself opportunities to recover

If every part of your day is filled with responsibilities, your mind may get very little opportunity to switch off.

Recovery does not have to mean hours of free time.

It might be:

taking a proper lunch break
going outside for ten minutes
listening to music
spending time on a hobby
having a quiet cup of tea
seeing somebody you enjoy being around
putting your phone away for a while
simply sitting somewhere without doing another task

Small breaks still count.

Move your body

Physical activity can help some people manage stress and reduce tension.

That does not have to mean joining a gym or starting an intense exercise programme.

Walking, cycling, gardening, stretching, swimming or another activity you enjoy can all get you moving.

Choose something realistic for your health, circumstances and ability.

Talk to somebody

Stress can feel heavier when you are carrying everything alone.

Talking to a friend, relative, colleague or somebody else you trust may help you see a problem differently.

You do not always need advice.

Sometimes saying:

“I’ve got a lot going on and I just need to talk about it”

is enough to start the conversation.

You might also discover that somebody can offer practical help with one of the things creating pressure.

Protect the basics

When life becomes busy, basic needs can easily move down the list.

Consider whether you are:

getting enough opportunity to sleep
eating regularly
taking breaks
spending any time away from responsibilities
staying connected with other people
making any time for things you enjoy

You do not have to get all of these perfect.

Think about whether one small improvement would make your week easier.

Don’t try to change everything at once

A long list of stress-management techniques can become another list of things you think you should be doing.

Choose one or two ideas that feel realistic.

You might decide:

“I’ll take a proper lunch break twice this week.”

or:

“I’ll make tomorrow’s list before I finish work tonight.”

Small changes that you actually make can be more useful than an ambitious plan you cannot maintain.

When might I need more support?

Self-help will not solve every source of stress.

If stress is continuing, becoming difficult to manage or significantly affecting your health, sleep, relationships, work or everyday life, consider speaking to your GP or another healthcare professional.

Counselling or talking therapies may also help some people understand what is contributing to their stress and explore different ways of managing it.

2.6 – How to Recognise When You’re Under Too Much Pressure
2.8 – How to Switch Off After a Stressful Day
2.9 – Managing Things You Can’t Control
2.10 – Creating a Simple Stress Action Plan
11.5 – Identifying Your Stress Triggers

General information only. This is not a diagnosis or a substitute for professional healthcare advice.