Stress Awareness Month 2025

Tips to Help Reduce Stress

Practice Mindfulness and Deep Breathing

Mindfulness is about staying present and focusing on the moment. Deep breathing exercises can help reduce stress by promoting relaxation. Simply take a few minutes each day to practice breathing deeply, inhale through your nose, hold for a few seconds, and exhale slowly through your mouth. This can help calm your mind and reset your focus.

Tip: Try mindfulness apps like Headspace or Calm or simply take a short walk to clear your mind.

Take Regular Breaks

When we’re busy, it’s easy to skip breaks, but this can increase stress and lead to burnout. Make time to step away from your workspace, stretch, or grab a drink of water. Even a 5-minute break can make a big difference in lowering your stress levels and recharging your focus.

Tip: Use the Pomodoro technique – work for 25 minutes, then take a 5-minute break. It’s a great way to maintain productivity without feeling overwhelmed.

Exercise Regularly

Exercise is one of the most effective ways to reduce stress. Physical activity releases endorphins, which are natural mood boosters. Whether it’s a brisk walk, yoga, dancing, or a more intense workout, find an activity you enjoy and make it part of your routine.

Tip: If you’re short on time, try short bursts of activity like a 10-minute walk or a quick stretch to help alleviate stress.

Stay Connected

Talking to a friend, colleague, or family member about your feelings can help lighten your load. Whether it’s a quick chat, a lunch date, or a virtual coffee break, connecting with others can help you feel supported and less isolated.

Tip: Reach out to someone you trust or join a group for a shared activity or hobby to boost your social connections.

Manage Your Time Effectively

A major source of stress can be feeling overwhelmed by tasks. Prioritise your responsibilities by breaking them down into manageable steps and setting realistic deadlines. Use a to-do list or a planner to stay organized and focused.

Tip: Try the Eisenhower Matrix – categorise tasks by urgency and importance, so you can focus on what matters most.

Practice Self-Care

Self-care isn’t just about pampering yourself; it’s about taking time to nurture your body and mind. Make self-care a priority by getting enough sleep, eating nutritious meals, and engaging in activities that bring you joy and relaxation.

Tip: Schedule regular “me time” – whether it’s reading a book, taking a warm bath, or enjoying your favourite hobby, make sure to take care of your own needs.

Get Enough Sleep

A lack of sleep can increase stress and affect your overall wellbeing. Prioritise getting 7-9 hours of restful sleep each night. Create a relaxing bedtime routine to help you unwind, such as reading a book or practicing relaxation techniques before bed.

Tip: Try to limit screen time before bed, as blue light from devices can interfere with your ability to fall asleep.

Reduce Caffeine and Alcohol Intake

Too much caffeine or alcohol can contribute to stress and disrupt your sleep patterns. While an occasional cup of coffee or glass of wine is fine, try to keep your consumption in moderation.

Tip: Swap your afternoon coffee for herbal tea, which can have calming effects and promote relaxation.

Focus on What You Can Control

There are many things in life that are outside of our control but focusing on what you can control can help you feel empowered. Let go of the small stuff and focus on taking positive steps toward managing your stress.

Tip: Practice gratitude. Take a few moments each day to reflect on what you’re thankful for – it can shift your mindset from stress to positivity.

Remember, managing stress is a continuous process, and it’s okay to seek support when needed.  There are a number of organisations that can help when life becomes a little tricky:

• Stress Management Society
• Mind
• Samaritans