Stress is a natural part of life. In small doses, it can help us rise to a challenge. But when stress goes on for a long time, it can leave us tired, tense and overwhelmed. Understanding stress, and having a few simple ways to manage it, can help.
What stress is
When we face a challenge, the body releases hormones like adrenaline and cortisol. Your heart beats faster, your breathing quickens and your muscles tense, preparing you to respond. Once the challenge passes, the body usually settles again.
Long-term stress, when the body doesn’t get a chance to settle, is linked with poorer sleep, low mood and other health problems.
Simple ways to manage stress
Take quiet time
Even ten minutes a day of quiet breathing or meditation can give your mind a break.
Move your body
Walking, dancing, swimming or yoga can help release tension and lift your mood.
Sleep well
A regular bedtime and a calm wind-down routine help your body recover.
Enjoy a good book
Losing yourself in a story can be a lovely way to switch off.
Try a warm drink before bed
A caffeine-free herbal tea, like chamomile, can be a soothing part of an evening routine.
Connect with others
Talking with friends and family can help you feel supported and less alone.
Notice what you can change
Some stress comes from things we can influence, like workload or commitments. Small changes can help.
Be kind to yourself
Stress isn’t a personal failing. Everyone experiences it. Be patient with yourself as you find what helps.
How little is enough
Choose one of these ideas and try it today.
For more, read Stress and your body: gentle ways to ease tension.
There’s more in this spirit on the Guides page.