Tips to reduce stress

What is stress?

We all experience stress as part of daily life. It’s our body’s natural response when we feel under threat – from life and death situations to an overdue library book. But too much stress can be harmful. As the NHS website puts it, it can ‘affect our mood, our body and our relationships – especially when it feels out of our control. It can make us feel anxious and irritable and affect our self-esteem.’

What causes stress?

Stress affects people differently, and the things that cause stress vary from person to person. A common analogy is the ‘leaky bucket’ to describe how every day, seemingly simple stresses can add up, leading to us feeling overwhelmed and anxious. When we’re under stress, it can feel difficult to break out of our routines, even if they are actually part of the problem. Making small positive changes will start to reduce your stress levels and help you prioritise your mental wellbeing.

Free eco therapy

Studies have shown that there’s a connection between spending time in nature and reduced stress, anxiety, and depression. Just 90 minutes in a natural environment lowers blood pressure, soothes the mind, and decreases levels of the stress hormone cortisol. Even if you live and work in an urban area, try to find some local green space to spend time in – search online for public parks, gardens, playing fields, and nature reserves near you.

Train your brain

Training your brain has a host of cognitive health benefits, including improved confidence and self-esteem. Try an app like Peak (available for free on Android and iOS) where you can play games to test and improve your focus, memory, and problem-solving skills.

Step it up

Poor physical health can lead to an increased risk of developing mental health problems, and vice versa. One of the easiest ways to incorporate physical activity into your daily routine is walking – but walking the recommended 10,000 steps a day can seem like a challenge if it’s been a while since you exercised.

So, start small: 1,000 steps a day, increasing it by 500 steps each day. You don’t need to go on long walks – did you know vacuuming for 20 minutes equals around 1,500 steps? To gain cardiovascular benefits of walking, aim for moderate intensity – fast enough to warm up and feel slightly out of breath. Use a simple pedometer or free phone app to track your steps. If you’re motivated by competition, get a friendly rivalry going with family or friends over who can clock up the most steps.

Ask for help

Talking about your feelings can help you maintain good mental health and deal with times when you feel troubled. Sharing how you feel – good or bad – with a trusted listener can help you let off steam and prevent stress building up. But we’re only human. We all sometimes get overwhelmed when things don’t go to plan. If you’re struggling, don’t be afraid to ask for help. Your family or friends may be able to offer practical help or a listening ear