How to Manage Stress: Simple Daily Steps

Everyone feels stressed at times, whether because of work, exams, money, family or health. WHO describes stress as a state of worry or mental tension caused by a difficult situation. A little stress helps us deal with challenges, but when it builds up, it can affect both body and mind. These practical steps can help.

What are the signs of stress?

Stress shows up differently in different people. Common signs include:

• In your body: headaches, dizziness, muscle tension or pain, an upset stomach, or a faster heartbeat
• In your mind: trouble concentrating, difficulty making decisions, feeling overwhelmed, constant worrying or forgetfulness
• In your behaviour: being irritable, sleeping or eating too much or too little, avoiding people or places, or smoking or drinking more

What simple steps help with everyday stress?

Stay active

Exercise will not make the cause of stress go away, but the NHS says it can reduce some of the emotional intensity. A daily walk counts.

Keep a regular sleep routine

WHO suggests going to bed and waking up at the same times each day, and keeping your sleeping area quiet, dark and relaxing.

Talk to people you trust

Stay in touch with family and friends and share your worries. Talking often makes problems feel more manageable, and you may find others have been through something similar.

Focus on what you can control

Some problems cannot be changed right away. Put your energy into the parts you can do something about, and make a plan for those.

Plan your time

Do the most important tasks first and accept that you cannot do everything at once. Set small, realistic goals instead.

Make time for yourself

Set aside some time each week for something you enjoy, away from work or daily pressures.

Try slow breathing

The NHS recommends breathing exercises as a quick way to feel calmer when stress rises.

Notice the good things

At the end of each day, write down three things that went well or that you are grateful for.

Eat well and limit stressful news

WHO advises eating regular, balanced meals with fruit and vegetables, and limiting how much news you follow if it adds to your stress.

What should you avoid when stressed?

• Using smoking, alcohol, extra caffeine or drugs to cope. They may feel like relief, but they do not solve the problem.
• Cutting yourself off from others. Stress is common, and you do not have to deal with it alone.
• Dwelling on things you cannot change.

When to see a doctor

WHO advises seeking help from a trusted health-care provider if you are having difficulty coping. See a doctor if:

• You are struggling to cope with daily life, work or studies
• Self-help steps are not working after trying them for a while
• Stress is affecting your sleep, appetite or relationships for a long time
• You have chest pain or a racing heart, as these need to be checked by a doctor

If you have harmed yourself or feel you are in immediate danger, get emergency help straight away. Go to the nearest hospital emergency department or call Rescue 1122.