Stress is a part of life — but it doesn’t have to run the show. Here are 8 simple, science-supported ways to reduce stress and build up your resilience when life throws you a little too much all at once.
Stress — we all experience it. There are just some periods of life when everything seems to come all at once. It can be utterly overwhelming — I’ve been there.
We know the damaging effect stress can have on us: increased heart rate and blood pressure, issues to our digestive system, weaken our immune system and worsening mental health conditions. But there are scientifically-backed ways to reduce our stress levels. And trust me, they work. These are all things I personally integrate into my life to manage my stress levels.
Spoiler: Many of these won’t be new to you, but I hope that by sharing the science behind why they work, it will encourage you to incorporate these into your day.
1. Start with the basics
Before we get started, first think about whether you’re hitting your basic needs.
Sleep well. Stay hydrated. Nourish your body.
When these needs are unmet, your ability to cope with stress takes a serious hit.
Poor sleep can lead to higher stress hormone levels, like cortisol, while prolonged stress can make it difficult to fall asleep and stay asleep, creating a vicious cycle. How is your quality of sleep?
Dehydration can lead to fatigue, poor focus and irritability. Are you rushing through your work day without any water?
Poor nutrition can exacerbate stress by disrupting blood sugar levels, leading to energy fluctuations. Are you making time to eat proper, nutritious food?
2. Build self-awareness
You can’t manage stress if you don’t know what’s causing it.
Use moments like your commute to check in with yourself. Everyday on my journey, I spend five minutes to ask myself: how am I feeling today? How did I show up today, and was it how I wanted? What’s weighing on me? If you don’t know how you’re feeling, you can’t make any changes.
3. Move your body
“Exercise has a more profound and sustained positive effect on mood, anxiety, cognition, energy and sleep than any pill I can prescribe” - psychiatrist Dr Anna Lembke.
Exercise boosts endorphins — your body’s natural mood-lifters, which reduces levels of stress hormones like adrenaline and cortisol.
Even a 20-minute walk outside can shift your state. Walking, particularly if you walk up a hill or walk quickly for a few 100 metres will activate your endorphins. Endorphins are the primary brain chemical that will destress your brain.
4. Take real breaks
You’re not a machine. We’re not meant to run at 100% all day. Stretch, sip tea, breathe deeply, or step outside. Not only do breaks help your brain and body to rest and reduce fatigue, they also increase creativity. Breaks allows the subconscious to process information, which can lead to new ideas and solutions.
Short pauses = better focus.
5. Celebrate small wins
Finished something challenging? Acknowledge it!
Celebrating progress rewires your brain toward positivity, building motivation and confidence. Instead of diving head first into the next task after something challenging, take the time to celebrate your achievement.
6. Set boundaries
Boundaries aren’t about pushing people away — they’re about protecting your wellbeing.
There’s a common misconception that boundaries are about asking something of someone else, but in reality – they’re your limits.
For example, “Don’t email me after 5.30pm” is not a boundary. “I will not check my emails after 5.30pm” is.
Boundaries at work can look like:
Boundaries protect your time and energy. Try: "I don’t check emails after 6pm. If it’s urgent, here’s how to reach me."
7. Get organised
Your brain is great for ideas and creativity — not storage.
Attempting to remember every detail, of every project, is impossible, and will only lead to overwhelm.
Use systems like daily checklists or end-of-day reviews to offload mental clutter. What can you incorporate into your life? Before bed brain dumps? Online project management tools?
Let’s reduce those 3am panic thoughts.
8. Prioritise rest
“Burnout is what happens when you treat rest as a reward rather than right.”
How often do you physically rest your body and mind? We aren’t designed to be continually in fight or flight mode. Make space for rest. What does it look like to you? 10 minutes of mindfulness in the evening? A slow walk in the park?
Allow yourself to physically recover from the demands of life and work.
Ask yourself: What does real rest look like for me? Then make space for it.
If you’d like to explore your stress or overwhelm in a safe space, I’m here to help. Reach out to book a session or learn more about how we can work together — I work in-person in North London or online.