Life… is busy.
Between work, family, never-ending to-do lists, and the pressure of plans that never seem to make it out of the group chat, it can feel impossible to prioritise stress relief. There never seems to be enough time for the things you have to do, let alone the things you want to do.
Our nervous systems are constantly bombarded by overstimulation—overflowing inboxes, bright lights, financial strain, and the endless pressure to be doing and achieving more all of the time. The result? Our bodies start reacting to everything like its life and death!
We often brush off stress or mental health concerns, but chronic stress can affect us more than we realise. It impacts both mental and physical health—contributing to high blood pressure, digestive issues, sleep disruptions, memory lapses, and changes in appetite. And the frustrating part? Our bodies are surprisingly good at hiding the effects until they’re already taking a toll.
So—what can we do about it?
Let’s talk about simple, everyday ways to manage stress. Nothing fancy. Nothing you need a retreat or a wellness subscription for. Just the small things that actually help, and that you can fit into your day.
The Power of a Break
Even five minutes away from what you’re doing can reduce mental fatigue and help you refocus. Many of the most effective time management methods actually recommend short intervals of productivity followed by scheduled rest to help prevent burnout.
And while it might feel counterproductive to stop working for a “break,” the truth is—it often boosts your productivity and mental resilience in the long run.
How to fit this in:
Block out short breaks in your day. Try deep breathing, look out the window, or just step away for a hot drink. Bonus points for music, fresh air, or a stretch while the kettle boils.
Spend Time in Nature
Spending just 20–30 minutes outside can lower your stress hormones*, boost your mood, and even improve circulation. Combined with light movement, like walking, it can also build confidence and support self-esteem*.
Natural light exposure can also help tackle seasonal low mood, sleep issues, and vitamin D levels too.
How to fit this in:
Meet a friend for a walk instead of texting. Eat lunch outdoors. Take a call while walking. Swap a short drive for a stroll when you can. Even standing in the garden for a few minutes helps.
Don’t Skip Meals
Stress can mess with your appetite and zap your energy, but staying nourished is key. Hunger hormones can increase cortisol levels*, making you feel even more stressed. And when stress hits, your body often craves high-fat, high-sugar foods—which in itself is not an issue in the short term, but can lead to other dietary and health concerns over long periods of time.
Eating balanced meals, especially those high in protein and high in fibre can help tackle feelings of hunger and fuel you through those busy and stressful times.
(And if eating too much or too little is an ongoing issue, it’s a good idea to check in with a health professional.)
How to fit this in:
Plan ahead when you can. Batch-cook meals or prep a few go-to snacks so you’ve always got something nourishing on hand—even on chaotic days.
Move Your Body
You don’t need to hit the gym for movement to make a difference. Even small bursts of physical activity can reduce anxiety, improve sleep, and lower your risk of chronic disease*. Plus, movement helps release endorphins—those feel-good brain chemicals that boost your mood.
How to fit this in:
Take the stairs. Park a bit further away. Stretch while you’re watching TV. Add a walking meeting to your calendar. Or put a little extra oomph into vacuuming—whatever gets you moving!
Do Something You Can Control
When the world feels overwhelming, which it pretty much always does (looking at you, 24/7 news cycle), it can be grounding to focus on something small and achievable. Doing even one simple task—like making your bed—can spark a sense of momentum and remind you that you can handle things.
If bigger tasks feel too much, start with something tiny: brush your hair, feed the cat, water the plants. It all counts.
How to fit this in:
Reply to that text you’ve been putting off. Empty the bin. Wash a few dishes. Anything that helps you feel like you’ve ticked something off is a win.
Don’t be afraid to ask for help
Stress is a part of modern life and feeling overwhelmed sometimes is completely understandable. It doesn’t mean you’re doing anything wrong. It just means you’re human. But if you’re finding things a bit too much—if stress starts to feel constant or unmanageable—it’s okay to reach out for support.
Talk to a friend, or speak to a health professional. You don’t have to wait until things hit breaking point to ask for help.
Stress may not always show on the outside, but it’s just as important to tend to. Start small and be gentle with yourself.
Sources: Harvard Health, Mind, NHS.UK, NIH.GOV,
