Health & Wellbeing.
Physical health and wellbeing have never been more important. How do we improve our physical health and overall mental health? We look at how best to fend of physical and mental health challenges.
How to tackle Stress: Practical Tips for a Calmer Mind.
By Sarah Hartley, 5 June 2025.
There are many sources of stress in our lives so it's important to be aware of these triggers and how to effectively deal with them. Whether your stress is caused by work pressure, financial worries, health concerns or personal relationships, stress can have a significant impact on both our physical and mental well-being. Thankfully, there are effective strategies to help manage and reduce stress before it becomes overwhelming.
1. Identify the source of stress
Understanding what causes your stress is the first step in managing it. Keep a stress journal for a week, noting what triggered your stress, how you responded, and what made you feel better. Recognising patterns can help you avoid or prepare for similar situations in the future.
2. Try Deep Breathing and Meditation
Simple breathing techniques can calm your nervous system and reduce immediate stress. Try the following:
Box breathing: Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold for another 4 seconds.
Mindfulness meditation: Spend 5–10 minutes focusing on your breath or a calming image. Let your thoughts come and go without judgement.
3. Get Moving
Physical activity releases endorphins, your body’s natural mood boosters. Whether it’s a brisk walk, yoga, dancing, or hitting the gym, regular exercise can greatly reduce stress levels and improve sleep and confidence.
4. Set Boundaries
Many people feel stressed because they overcommit. Learn to say no to things that don’t serve your priorities or well-being. Respect your time and energy, and make room for rest and relaxation.
5. Mindful Diet
What you eat affects how you feel. Avoid excessive caffeine, sugar, and processed foods, which can exacerbate anxiety and fatigue. Instead, opt for a balanced diet rich in:
- Whole grains
- Fresh fruits and vegetables
- Lean proteins
Omega-3 fatty acids (like those found in fish, flaxseeds, and walnuts)
Staying hydrated is equally important.
6. Connect with Others
Talking to someone you trust — a friend, family member, therapist, or support group — can help you gain perspective and reduce feelings of isolation. Social support is one of the most effective buffers against stress.
8. Do What You Love
Make time for hobbies, creative pursuits, or activities that bring you joy — whether it's painting, gardening, reading, or playing an instrument. These moments of pleasure can offer a mental break and recharge your spirit.
9. Be Grateful
Focusing on what’s going well, even if it’s something small, can shift your mindset. Keep a gratitude journal and write down three things you're thankful for each day. Over time, this simple habit can boost resilience and overall happiness.
10. Ask for Help When Needed
If stress feels unmanageable or leads to symptoms of anxiety or depression, don’t hesitate to seek help from your GP. Therapy, counselling, or even short-term medication may be necessary to restore your balance.