Stress is a normal response to pressure, but chronic stress has real health consequences. The good news is that effective stress management techniques are well-established and achievable.
What actually works
- Exercise: the most evidence-backed stress reducer. Even 20 minutes of walking reduces cortisol
- Controlled breathing: slow, deep breaths activate the parasympathetic nervous system. Try box breathing: 4 in, 4 hold, 4 out, 4 hold
- Sleep: chronic sleep deprivation increases stress reactivity significantly
- Social connection: talking to someone you trust is consistently effective
- Time in nature: 20 minutes in green space measurably reduces stress hormones
What to avoid
Alcohol, social media scrolling, and overworking feel like stress relief but typically increase stress over time.
When to seek help
If stress is significantly affecting sleep, health, relationships or work performance, speak to your GP. NHS Talking Therapies (nhstalkingtherapies.nhs.uk) offers CBT for stress and anxiety — self-refer for free.