Stress is an unavoidable part of life, but it doesn’t have to control you.
If you’re constantly overwhelmed by anxiety and dread, you have to do something about it. Here are 15 effective techniques to help you manage stress and find your calm. Remember, what works best can vary from person to person, so don’t be afraid to experiment and find your perfect stress-busting routine.
1. Practice mindfulness meditation.
Mindfulness isn’t about emptying your mind — it’s about observing your thoughts without judgement. Start with just 5 minutes a day, focusing on your breath. When your mind wanders (and it will), gently bring your attention back to your breathing. Over time, this practice can help you stay calmer in stressful situations. There are loads of free apps and YouTube videos to guide you if you’re new to meditation. Yoga with Adriene is one of my personal favourites!
2. Get moving.
Exercise is a powerful stress-buster. It doesn’t have to be intense — a brisk walk, a bit of yoga, or a dance around your living room can do wonders. Physical activity releases endorphins, your body’s natural mood lifters. Find something you enjoy, so it doesn’t feel like a chore. Even 10 minutes of movement can make a difference to your stress levels.
3. Practice deep breathing.
Source: Unsplash Your breath is a powerful tool you always have with you. Try the 4-7-8 technique: inhale for 4 counts, hold for 7, exhale for 8. This activates your parasympathetic nervous system, helping you relax. You can do this anywhere — at your desk, on the bus, or in bed. It’s particularly useful when you feel stress rising in the moment.
4. Connect with nature.
Spending time in green spaces can significantly reduce stress hormones. If you can’t get to a park, even looking at pictures of nature or having plants in your space can help. Try ‘forest bathing’ — mindfully taking in the atmosphere of a natural setting using all your senses. It’s not about exercise, but about being present in nature.
5. Journal your thoughts.
Source: Unsplash Writing down your worries can help you process them and often makes them seem less overwhelming. Don’t worry about perfect prose — just let your thoughts flow onto the page. Try ‘morning pages’ — three pages of stream-of-consciousness writing first thing in the morning. It can be a great way to clear your mind for the day ahead.
6. Practice progressive muscle relaxation.
Source: Unsplash This technique involves tensing and then relaxing different muscle groups in your body. Start from your toes and work your way up to your head. It helps release physical tension you might not even realise you’re holding. This can be particularly helpful before bed if stress is affecting your sleep.
7. Try aromatherapy.
Certain scents can have a calming effect on your nervous system. Lavender, chamomile, and ylang-ylang are known for their relaxing properties. Use essential oils in a diffuser, add a few drops to your bath, or simply inhale from the bottle when you need a moment of calm. Just be sure to use high-quality, pure essential oils.
8. Limit caffeine and alcohol.
Both can exacerbate stress and anxiety. Try swapping your afternoon coffee for herbal tea, and be mindful of your alcohol intake. While a glass of wine might seem relaxing in the moment, alcohol can disrupt your sleep and increase anxiety the next day. Experiment with cutting back and see how it impacts your stress levels.
9. Practice gratitude.
Regularly noting things you’re grateful for can shift your focus from stressors to positives in your life. Try writing down three things you’re grateful for each day. They don’t have to be big — a good cup of tea or a kind word from a friend count. This practice can help build resilience against stress over time.
10. Use the 5-4-3-2-1 grounding technique.
Source: Unsplash When stress makes you feel disconnected, this technique can bring you back to the present. Name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. It’s a quick way to anchor yourself in the moment and interrupt the stress response.
11. Prioritise sleep.
Poor sleep and stress form a vicious cycle. Establish a relaxing bedtime routine and stick to a consistent sleep schedule. Keep screens out of the bedroom and try to avoid them for at least an hour before bed. If racing thoughts keep you awake, try a sleep story or meditation app to help you drift off.
12. Learn to say no.
Overcommitting is a common source of stress. It’s okay to turn down invitations or requests if they’ll overextend you. Practice saying “I’ll need to check my schedule and get back to you” to give yourself time to consider if you really want to commit. Remember, saying no to one thing means saying yes to something else — like your own wellbeing.
13. Try creative expression.
Engaging in creative activities can be deeply relaxing and provide a healthy outlet for emotions. This could be drawing, painting, knitting, writing, or any form of creativity that appeals to you. Don’t worry about the end product — focus on the process and how it makes you feel.
14. Practice time management.
Feeling overwhelmed by tasks is a major stressor. Break big projects into smaller, manageable steps. Use a planner or app to keep track of deadlines and commitments. The Pomodoro Technique — working in focused 25-minute bursts with short breaks — can be helpful for maintaining productivity without burning out.
15. Ask the people you love and trust for support.
Talking with friends or family can provide perspective and emotional relief. If you’re not comfortable discussing your stress with people you know, consider joining a support group or talking to a therapist. Remember, asking for help is a sign of strength, not weakness. Sometimes, just knowing you’re not alone in your struggles can be incredibly comforting.
