
Stress is where the demands on you exceed your capacity to cope. Everybody experiences stress at some point.
However, a survey in 2024 of over 2000 adults in the UK showed that 1 in 5 over 16s are stressed every single day and 63% of adults in the UK are stressed at least weekly. Stress is a factor underlying many conditions including heart disease, strokes, obesity, digestive problems, sexual difficulties, anxiety, depression, addictions, back and neck pain, self-harming and suicidal thoughts.
The good news is that there are a number of simple things you can do to reduce your stress levels. And there are also a number of complementary therapies that can help you reduce and manage your stress if it all gets too much.
Not all stress is bad. Challenges can be stimulating and give your life purpose and that’s how you’ll feel once you learn how to put stress in its place.
What causes stress

When we encounter a stressful situation, perhaps facing a wild animal or being stuck in a traffic jam, the brain tells the body to prepare for “fight or flight” through the sympathetic nervous system. This acts like an accelerator so the body can better respond to an emergency. Once the danger passes the parasympathetic nervous system acts like a brake and calms the mind and body so we can “rest and digest.”
But in chronic stress our bodies are prepared for an emergency whether there is one or not and we never switch off.
How can I better deal with stress?
Stress can result from a major event such as a bereavement, redundancy, moving house, or taking an exam. But it can also arise from long term causes, such as a heavy workload, high debt, being a carer, or conflict with people you see regularly.
Maybe it’s a regular event like Christmas or your monthly credit card bill. Sometimes minor tensions can build up until you feel overwhelmed. Even happy events like getting married or having a baby may be stressful because they bring big changes.
Work out what triggers stress for you so you can anticipate problems and come up with solutions. Reflect on what causes your stress on your own or with someone you trust.
Writing down your thoughts and feelings can be therapeutic. Take time to regularly jot down what’s on your mind. It helps you process your emotions and become clearer on what’s causing your stress.
Change your breathing
Changing your breathing to slow deep abdominal breathing can immediately help you relax, It’s a great first step whenever you first become aware you are tensed or stressed.
It can be beneficial to take a few minutes each day to focus on your breath. Try inhaling deeply through the nose for a count of four, hold the breath for four, and then exhaling slowly through the mouth for a count of six. This calms the nervous system and brings your awareness out of your mind and into your body and the present moment.
Relax daily
Create a daily relaxation routine that includes activities you enjoy, such as reading, listening to music, running a bath or practicing a hobby. Set aside at least 10-15 minutes each day dedicated to unwinding. It will help you recharge and build resilience against stressful events.
Enlist help
Talk things over with someone you trust, it may give you a better perspective. Make sure you socialise and keep in touch with your friends and support networks. It’s important to have fun, create memories and enjoy yourself, having a good laugh with friends releases so much tension.
And now is the time to ask for help at work or home. Ask your manager, a colleague, your partner, your family or a friend for help. If it’s possible delegate more at work and at home. Perhaps get your children to do some chores, it helps them learn life skills.
Above all focus on your priorities. Practise being assertive with others. If people make unreasonable or unrealistic demands politely and firmly tell them how you feel and say no.
Look after your health so you can cope better
Do more physical exercise, it makes you feel better physically and mentally, and releases feel good chemicals throughout your body. Start by walking more or do a physical activity you enjoy.
Sleep is the great healer make sure you get enough. Eat a healthy diet and drink plenty of water.
Get more organised
Identify your best time of the day and do the important jobs then. Focus on the most important tasks first and remember to take breaks it makes you more productive and gives you space for new ideas to arise. Break down major goals into small and achievable targets, it’s less overwhelming.
Control your thoughts
Most of us don’t question our thoughts but usually we have a number of unhelpful thoughts causing us to stress every day.
Accept and let go of any tendency to perfectionism, stop when it’s good enough.
Address any unrealistic expectations, many of us worry about things we cannot control such as other people. My blog on acceptance gives more information on how that can help you because life is inherently uncertain, and much of it is outside of our control.
Avoid unhealthy escapism such as drinking more alcohol, drugs, smoking, gambling, or using TV and the internet as tranquilisers. These may make you feel better in the moment, but longer term they often add additional problems to the stress you are trying to avoid.
Meditation and mindfulness can help you centre yourself and be more at peace with yourself.
Being in nature
Spending time outdoors can significantly reduce stress levels. Whether it's a walk in the park, gardening, or simply sitting outside, immersing yourself in nature can help reset your mind, boosting your mood and promoting relaxation.
And if you can’t be there in person, visualise being there. Close your eyes and imagine a peaceful place, like a serene beach or forest. Picture yourself there, what do you see, hear, and feel? It can transport you away from stress and into a state of calm.
Can complementary therapies help?
I am a practitioner in Hypnotherapy and Reiki energy healing, and both of these can easily and quickly help you release stress. They can also help you bring about long-term changes to reduce stress and manage it better.
Of course, other therapies like massage, reflexology, aromatherapy, and counselling can also help.
Conclusion
Managing stress is essential for maintaining your overall well-being. By recognizing your stress triggers and integrating these techniques into your daily life, you can develop healthier coping strategies.
Remember, it’s okay to seek help—whether through complementary therapies or supportive relationships. The journey to managing stress is ongoing, and taking small steps can lead to significant changes over time.
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