How to Manage Stress: Our Top Tips

Dr Joseph Nightingale
2 days ago
7 min read

Updated: 15 hours ago

Almost everyone is struggling with stress. In 2026, both “feeling overwhelmed” and “feeling stressed” were some of the most searched for terms, with everyone looking for stress relief or just help coping. Whether it’s financial worries, pressure at work, or just burnout from life, we’re all under more pressure than ever.

In the UK, one in three adults experiences high or extreme levels of pressure or stress “always” or “often” in the previous year — more than 90% experience high pressure at some point.

But what can you do about it? Do you need to rethink your whole life? Are there stress management techniques you can integrate into your daily routine that can help manage stress at work?

How Does Stress Affect the Mind and Body?

Stress is a normal part of life.

Physiologically, when we talk about stress, we’re primarily talking about the ‘fight or flight’ response. This occurs when we’re in a demanding situation that our body interprets as a threat. Adrenaline and cortisol levels spike as your body attempts to deal with the situation.

Acute stress describes these momentary periods. They’re actually good for us, even if it might not feel so at the time. It could be a difficult meeting at work or riding a rollercoaster. Your blood pressure rises, your heart beats faster, and you feel more alert. What’s important is that you return to your baseline afterward.

Chronic stress occurs when that stress response stretches out for weeks or months. You might be experiencing relationship troubles, unending pressure at work, or financial problems. Stress is designed to be a temporary response. It depletes your energy reserves to deal with a threat, assuming you can recover later. But if recovery never comes, it begins to cause real harm.

Long-Term Effects of Unmanaged Stress

Long-term stress (especially if unmanaged) will cause symptoms. Mentally, you feel a constant low-level anxiety, feel depressed, snap or get angry easily, or suffer panic attacks.

The physical symptoms of chronic stress include:

Exhaustion or trouble sleeping
Aches and pains
Muscle tension or jaw clenching
Headaches, dizziness, or shaking
Chest pain or a racing heart
High blood pressure (hypertension)
Stomach or digestive problems
Trouble having sex
Weakened immune system

Rather than dealing with stress, people often turn to unhealthy habits to try to cope. You might drink more, overeat, smoke, gamble, or turn to substances. Anything that feels like a temporary relief can become a habit — even sex, internet shopping, or social media.

But they don’t deal with the problem. That’s where stress management techniques are necessary.

Signs You Need Professional Help for Stress

Nobody likes admitting they need help or that things are too much. It feels like weakness. So, we turn to Google, trying to find a quick fix.

There isn’t a single sign that you need to deal with stress. It’s an accumulation of signs. You feel exhausted; your blood pressure spikes; you’re constantly under the weather. While you might be able to power through for a little while, eventually stress will wear you down.

Professional help is necessary when stress is severely prolonged, when the stressor is intense, or when you’re struggling with physical and mental symptoms. Maybe you’ve developed a harmful habit to cope, or you’re constantly anxious and depressed.

This is when talking to someone or seeking medical advice can make a real difference.

How to Manage Stress

Managing stress is commonly about getting the basics right. When we feel constantly pressured and rushed, we rarely take a moment to step back and adjust our lives. Healthy habits, mindfulness, and just talking about our problems get forgotten about.

Below you’ll find specific stress management techniques that work:

Acute Stress vs Chronic Stress Management Techniques

Acute stress is much easier to deal with. Because the stressor is limited in time, you really can just power through. Breathwork — such as taking 5 deep breaths — is often enough to reorient yourself to help deal with the situation.

Other helpful techniques include mindfulness, drinking a warm, non-caffeinated drink, and talking through the immediate problem.

Chronic stress isn’t so easily dealt with. It can take weeks or months of diligent work to get back to your baseline. But even a few simple techniques can help.

Stress Management Techniques for Busy Professionals

You can’t just ignore work. Whether you’re a doctor on call or you’ve got a big project that’s due, work is that constant stress that builds quietly in the background. The aim isn’t to overhaul your life. Instead, small, repeatable habits can keep stress under control.

Prioritise 2–3 key tasks per day to avoid overload
Batch similar work to reduce constant switching
Take short breaks between meetings to reset
Set a clear end to your workday where possible
Use quick breathing techniques before high-pressure moments

If, despite your best efforts, your job continues to get you down, it might be time for a rethink. Usually, there’s a specific part of a job people find stressful, e.g., managing people or dealing with paperwork. Shifting your role or finding another job can help you better deal with the day-to-day.

Stress Management Techniques for Students

Academic pressure is limited. It ends when the exams or deadlines pass. But up until that point, it can feel paralysing, as you wonder if you’ve done enough. Structure, consistency, and rest all make a big difference.

Here, the key is to break down what you’ve got to do into manageable chunks. Plan your work out ahead of time, giving yourself enough time to complete the task — no last-minute cramming. Use timed sessions with breaks, so you don’t get cognitive overload, and cap out your day at 6 hours of studying (maximum).

Your brain can only really do 4-5 hours of focused work per day. Add in setting up and a few short breaks, and six hours is a solid schedule. If you avoid distractions and plan out your session, you’ll find it a lot more productive (and less stressful) than 9-hour binge sessions where you’re not focused.

Healthy Habits for a Low-Stress Lifestyle

It doesn’t matter if you’re a busy professional or a student; certain habits always yield results. These are the basics that underpin everything else.

Prioritise consistent sleep. Aim for the same sleep and wake time each day, even on weekends. Good sleep is one of the most powerful regulators of stress hormones and mental clarity.
Build daily movement into your routine. This doesn’t need to be intense — walking, stretching, or light exercise is enough. Regular movement helps release built-up tension and improves mood.
Set clear boundaries with your time. Avoid being constantly “on,” especially with work or study. Protecting your time helps prevent stress from becoming a constant background state.
Reduce stimulants like caffeine. Too much caffeine can amplify anxiety, disrupt sleep, and keep your body in a heightened state. Cutting back slightly can make a noticeable difference.

One tip that gets neglected is having enough downtime. For most people, this means putting away the screens. If you constantly consume content when working and relaxing, your brain never has time to unwind. It eats up the dopamine designed to keep you motivated and puts you into a state of constant low-level stress.

Embrace boredom. If you’ve got a spare moment, don’t passively scroll. Just let your mind rest. Or engage in relaxing activities like reading, music, being outdoors, or spending time with family and friends. If your brain never switches off, stress never fully switches off either.

Frequently Asked Questions

How can I reduce stress quickly?

You can relieve stress quickly with breathing techniques. Taking 5 deep breaths can calm your heart rate and blood pressure, helping you to feel more relaxed. Other techniques include talking to someone, walking in nature, or practicing mindfulness.

Can you test for stress?

No test can determine if you’re stressed or not. Instead, doctors look at indirect signs like physical symptoms, mental health problems, coping strategies, or things like high blood pressure.

What are the warning signs for burnout?

Burnout occurs when you’ve been stressed for weeks or months at a high level. You may notice a constant feeling of exhaustion, getting lots of illnesses, anger or irritability, low mood, anxiety, chest pains, digestive problems, or random aches and pains.

What are some good stress management tools?

Good stress management tools don’t need to be complicated — things like breathwork, short walks, and stepping away for a few minutes can quickly take the edge off. Longer term, it’s about structure and habits: decent sleep, clear boundaries, and having someone to talk things through with.

How to manage stress in the workplace?

The most important factor in workplace stress is structure. Organising your tasks into smaller, bite-sized chunks can help you understand a problem and develop a plan to fix it. Taking moments of rest stops your mind and body from becoming overwhelmed. It can also help to talk to someone, whether that’s your boss or a colleague.

Want To Be Proactive With Your Stress Management?

Stress is a normal part of life, but it shouldn’t become overwhelming. Small, consistent habits can help manage it day to day, but if it’s starting to impact your health or wellbeing, it’s important to take it seriously.

Prioritising your health is one of the most powerful steps you can take. Booking a well man or well woman check gives you a clear picture of your overall health, helps identify early signs of stress-related issues, and provides the support you need to stay on track.

Don’t wait for symptoms to build book your well person check today and take a proactive approach to your wellbeing.

Book a Well Person Check