5 Empowering Tips for Managing Stress

Stress is a part of being human. It shows up in different ways—tight shoulders, racing thoughts, a short fuse, or that heavy feeling in your chest. Some days, it’s just a whisper. Other days, it’s a storm. But here’s something important to remember, you don’t have to stay stuck in survival mode. There are simple, gentle things you can do to bring your nervous system back into balance and reclaim a sense of calm.

Here are five powerful tips to help you manage stress, these are practices that don’t require perfection, just intention.

1. Breathe Like You Mean It

When things feel out of control, your breath is always with you—a built-in tool to calm your body and mind. Most of us breathe shallowly when we’re stressed, which keeps our nervous system in a state of alert. Conscious, deep breathing tells your body: you’re safe now.

Try this simple breathing exercise:

Inhale deeply for 4 counts. Hold for 4. Exhale slowly for 6.Repeat this for a few minutes. Feel your shoulders drop and your heart rate slow.

You don’t have to fix everything right now, but starting with some simple breathing is a good first step.

Sometimes, just pausing to breathe is a radical act of self-kindness.

2. Get It Out of Your Head

Stress tends to amplify when it stays in our minds. Thoughts loop. Worries spiral. It can feel like there's no room to think clearly. One powerful way to interrupt that cycle is by getting it out—onto paper, into a voice note, or in conversation with someone you trust.

Try journaling for five minutes without editing yourself. Don’t worry about grammar or making sense. Just write what you feel. It might be messy. It might surprise you. But it will help you gain clarity and perspective.

You don’t have to hold it all inside. Writing can be a quiet release, a way to say to yourself: I see you. I hear you. I’m here for you.

You don’t have to carry it all alone—sometimes a pen and paper are all you need to lighten the load.

3. Move Your Body, Even Just a Little

Stress can live in the body a long time after a stressful moment has passed. That tension? That restlessness? It’s your body’s way of asking for release. Movement helps shake off what’s been stuck—physically and emotionally.

You don’t have to run a marathon. Start with a few shoulder rolls, a short walk to the shop, a gentle yoga stretch, or even putting on your favourite song and dancing around in your kitchen. The point isn’t performance—it’s presence.

Move in a way that feels nourishing, not punishing. Let it be playful. Let it be fun.

4. Set Gentle Boundaries

Many of us carry stress that doesn’t even belong to us. We say yes when we mean no. We overextend ourselves to avoid disappointing others. But boundaries are not walls—they’re bridges to a healthier, more sustainable life.

Take a moment to ask yourself: Where and why am I feeling drained?That’s often a sign that a boundary is needed. It might be saying no to one more task. It might be turning off notifications. It might be asking for help.

It’s okay to protect your peace. You are not here to be everything to everyone.

“No” is not selfish. It’s self-care.

For more on setting boundaries take a look at my blog post: The Power of Setting Boundaries in Personal and Professional Life  - https://www.bestlifetherapies.co.uk/post/the-power-of-setting-boundaries-in-personal-and-professional-life -

5. Find Small Joys Every Day

When stress takes over, our vision narrows. Everything feels urgent. Everything feels heavy and we can often feel overwhelmed. That’s why it’s so important to widen the lens and to gain perspective, this allows us to notice the beauty and goodness that still exist, even in difficult moments.

What’s one thing today that made you smile? A warm drink (a cold beer), sunlight through the window, a kind word, the sound of laughter. These small joys are not insignificant. They are reminders that life is still unfolding, and peace is still possible.

Try keeping a "joy journal"—just a sentence or two each day of what brought you a moment of lightness. Over time, it becomes a beautiful reminder that even on hard days, there’s still something good.

Look for the light. It’s there, even on the darkest days.

You Are Not Alone

Stress doesn’t mean you’re failing. It means you’re human. You’re doing your best in a complex world, and that’s something to be proud of. Still, you don’t have to navigate it all on your own.

Counselling is a safe, compassionate space to unpack the weight you’re carrying, explore what’s contributing to your stress, and find strategies that actually work for you. Healing doesn’t happen overnight, but every step toward calm and clarity matters.

You deserve to feel grounded. You deserve support. And you are more resilient than you realise.

 For more on how stress affects our physical health I would highly recommend: The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma by Bessel van der Kolk

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