Stress is something most of us experience at some point. Whether it builds gradually or arrives all at once, it can affect how we think, feel, and function day to day. The good news is that there are practical tools for managing stress that can make a real difference, and you do not have to figure them out alone.

This page explores what stress is, how it affects mental health, and some evidence-informed approaches that many people find helpful.

What is stress?

Stress is your body's response to pressure or perceived threat. It can be triggered by work, relationships, finances, health worries, major life changes, or a combination of things happening at once.

In small amounts, stress can be motivating. But when it becomes persistent or overwhelming, it can take a toll on both your mental and physical wellbeing. Understanding and recognising the signs of stress early is an important first step.

Practical tools for managing stress

There is no single solution that works for everyone, but a combination of small, consistent actions can help you build resilience and feel more in control.

Ground yourself in the present moment

When stress feels overwhelming, grounding techniques can help bring you back to the here and now. One simple approach is the 5-4-3-2-1 method: notice five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. This technique helps interrupt the stress response and refocus your attention.

Breathing exercises are another effective tool. Slow, deep breathing activates the body's relaxation response, helping to reduce feelings of anxiety and tension.

Try breathing in for four counts, holding for four, and breathing out for six.

Move your body

Physical activity is one of the most well-evidenced tools for managing stress. It does not have to mean intense exercise. A short walk, gentle stretching, or dancing around your kitchen can all help release tension and boost your mood.

Even ten minutes of movement a day can have a meaningful impact on how you feel.

Protect your sleep

The importance of sleep when it comes to managing stress, cannot be overstated. Stress and sleep have a difficult relationship. Stress can disrupt sleep, and poor sleep can make stress feel harder to manage. Establishing a simple wind-down routine before bed, limiting screen time in the evening, and keeping a consistent sleep schedule can all support better rest.

Talk about how you are feeling

Sharing what you are going through with someone you trust can ease the burden of stress considerably. Whether that is a friend, family member, or a professional, you do not have to carry it alone.

If talking to someone in your life feels difficult, speaking to your GP is a good starting point. They can signpost you to further support, including talking therapies.

Limit the things that amplify stress

It is worth paying attention to habits that might be making stress harder to manage. Excessive caffeine, alcohol, or doom-scrolling can all fuel anxiety. Small, intentional changes to these patterns can support your overall wellbeing.

When stress becomes something more

Sometimes what feels like stress can develop into anxiety, depression, or burnout. If you have been feeling this way for a while, or if stress is significantly affecting your daily life, it is important to reach out for support.

You deserve help, and support is available.

Find support

Mental Health Matters

We provide a range of mental health services across England. If you are looking for support, you can find out more about what we offer visiting our mental health services.

Hub of Hope

Our partners, Chasing the Stigma, offer a service known as the Hub of Hope which acts as a national mental health support directory that can help you find local services in your area. You can search by postcode to find tailored support near you.

Calm

Calm is a wellness app offering guided meditations, sleep stories, soundscapes, breathwork, and relaxation exercises designed to help users sleep better, reduce stress, and practise daily mindfulness.