10 Practical Strategies to Help Manage Chronic Stress

If you’re struggling to manage chronic stress, there are some practical strategies you can try to better cope.

1. Mindfulness and Relaxation Techniques

• Deep Breathing: Practice diaphragmatic breathing to calm the nervous system.
• Meditation: Spend 10–15 minutes a day in mindfulness or guided meditation to enhance relaxation.
• Progressive Muscle Relaxation (PMR): Gradually tense and release muscle groups to reduce physical tension.
• Yoga or Tai Chi: These practices combine physical movement with mindfulness, promoting both mental and physical well-being.

2. Physical Activity

• Exercise Regularly: Activities like walking, jogging, swimming or dancing release endorphins, the body’s natural stress relievers.
• Stretching: Simple stretching exercises can improve circulation and reduce muscle tension caused by stress.

3. Time Management

• Prioritise Tasks: Focus on what’s urgent and important to reduce feelings of being overwhelmed.
• Set Realistic Goals: Break tasks into smaller, manageable steps.
• Learn to Say No: Protect your time by setting boundaries and declining unnecessary commitments.

4. Healthy Lifestyle Choices

• Balanced Diet: Eat nutrient-rich foods to support your body’s ability to handle stress.
• Adequate Sleep: Aim for 7–9 hours of quality sleep each night.
• Limit Stimulants: Reduce caffeine and sugar intake, as they can exacerbate feelings of stress.

5. Cognitive Strategies

• Reframe Negative Thoughts: Use positive self-talk to challenge and change unhelpful perspectives.
• Gratitude Journaling: Write down things you’re grateful for to shift focus from stress to positivity.

6. Social Support

• Talk to Someone: Share your thoughts and feelings with a trusted friend, family member, or therapist.
• Join a Group: Participate in community activities or support groups to feel connected and understood.

7. Engage in Hobbies and Interests

• Spend time on activities you enjoy, such as reading, gardening, painting or playing music, to boost mood and reduce stress.

8. Professional Help

• If stress feels unmanageable, seek guidance from a psychologist who can tailor strategies to your situation.

9. Breathing and Visualisation Exercises

• Visualisation: Imagine yourself in a peaceful setting (e.g. a beach or forest) to mentally escape stressors.
• Box Breathing: Inhale for 4 counts, hold for 4 counts, exhale for 4 counts, and repeat.

10. Limit Exposure to Stressors

• Reduce Media Overload: Limit exposure to negative news or social media that might amplify stress.
• Organise Your Environment: Declutter your space to foster a sense of calm and control.

You don’t need to try all of these strategies at once, incorporating just a few into your daily routine can make a big difference.