It’s not just the psychologists in Petersfield, Broadstone or London; most mental healthcare providers in the UK are aware of how alarming the stress epidemic in the country is. The numbers add up. According to Forth’s survey in 2024, 1 in 5 over-16s in the UK are stressed every single day.
Stress is here to stay, but this puts forth an important question: How do we handle stress?
The good news is, there are practical ways to cope with your life’s stressors. Whether you’re a student or a corporate executive, different people experience varying stress levels and handle it differently, so there’s no one size fits all approach to managing stress.
From positive self-talk to listening to calming music, you can choose your way to deal with the stress and demands of your life. And if stress is leaving you powerless and out of control, don’t hesitate to seek professional help through counselling, psychotherapy, or clinical hypnotherapy.
Coping with stress doesn’t have to be complicated. In this article, we highlight 7 actionable tips to consider to ease stress and tension in your life.
1. Get a Hug
It may seem silly, but getting a hug, especially from a loved one, is an instant stress buster. Physical touch like hugging can relieve stress as it releases oxytocin, also known as the “cuddle hormone”. Oxytocin promotes higher levels of happiness, offering you a sense of relief and relaxation. It lowers the levels of noradrenaline, the stress hormone, and your blood pressure.
So don’t be shy; go ahead and ask for a hug from a loved one on the days you feel stressed and overwhelmed. It can give both of you the much-needed relief you need.
2. Practice Positive Self Talk
Your inner dialogue with yourself matters. A habit of criticising yourself, having self-doubt, and creating catastrophic predictions, can automatically activate your body’s stress response. If you keep saying to yourself, “I can’t stand this” or “I don’t have time for this”, you tend to add on to your own stress.
Instead, infuse positivity into the way you talk to yourself. Saying “I can do this”, “I am smart and strong and have fought bigger battles before”, “Keep going, you’re doing the best you can” can help reduce stress and develop a more positive outlook. Think of it as a pep talk to yourself to convert negative thoughts into positive ones.
Talking to yourself positively and compassionately in a realistic manner allows you to manage your emotions better.
3. Exercise (Even for a Minute)
Exercise doesn’t always mean training for hours in the gym. It’s about getting some purposeful movement on feeling burnt out from stress and getting immediate relief in a stressful situation.
Regardless of its form, movement is medicine, even if it’s just for a minute. A brisk walk around the office or getting up to stretch, are good examples of intentional movement. Exercising on a regular basis is also a great stress reliever thanks to the release of “feel good hormones” or endorphins, improving your mood not just for the moment, but for the rest of the day.
In addition to giving you an energy boost and improving your quality of life, include any form of movement in your regular routine as a regular stress reliever.
4. Sleep Better
Sleep and stress are viciously connected, with stress causing you to lose sleep, and lack of sleep being stressful. If you’re stuck in this vicious cycle, it’s high time to act.
Revisit your sleep schedule and hygiene and ask yourself if you are getting enough shut-eye. Sometimes quality of sleep is more important than quantity, so track your REM to know if your body and mind are getting the much-needed rest they need.
There’s no secret formula to sleeping better. Just keep your room cool, devices away an hour before bedtime, and sleep around the same time every night to enjoy a good night’s rest.
5. Imagine Your Happy Place
Imagine yourself in a place that captures a fond memory or childhood nostalgia. You could picture yourself sitting on the beach or visiting Disneyland with family. Imagining yourself in a completely different setting from the present is possible through guided imagery.
This technique allows you to take a short vacation in your mind, by listening to an audio to guide you through. All it takes is a few minutes to enter into an imaginative sensory experience to feel like you are really there. Once you return to the present moment, you can feel your stress and tension evaporating.
6. Meditate
This tip brings short-term stress relief and is a great way to ensure long-term stress management. From chanting to guided breathing, there are many forms of meditation to try. The simplest way is to close your eyes, drive away all thoughts and be present in the moment, focusing on your breath.
Meditation as a practice is a practical way to bring in mindfulness in your life, bringing your focus and attention to the present, and making a significant impact on your levels of stress and tension.
7. Journal
An outlet is all you need to channel all the thoughts sprinting in your head. Clear out your headspace of the lingering thoughts and feelings by writing them down in a journal. Journaling and gratitude journaling can be a healthy way to express your emotions.
Recognise and jot down the things that you’re thankful and grateful for in your life. It puts all the positive things into perspective and helps improve your stress levels.
Summing Up
Stress is not always bad and can’t be completely eliminated. We could all use a little bit of stress in our lives, but it should never be allowed to take over our lives. It’s all about how well you manage stress, whether it’s by using these stress relief tips and strategies or getting professional help.
Some tips may offer quick relief from stress, while others may need some practice, but they all work as tools to help you manage life’s highs and lows in a healthy manner.
