7 simple ways to manage stress in a busy world

When you’re balancing work and the wellbeing of your loved ones with everyday tasks, you may find that life gets incredibly busy.

When you feel you rarely get a moment’s peace from the minute you wake up to the time you go to bed, you may feel mentally drained and short-tempered.

These busy schedules often go hand in hand with high levels of stress.

In fact, research from Vitality reveals that 22% of Brits admit to feeling stressed every day, while a further 21% say they’re seriously stressed at least once a week.

If you leave this unmanaged, it can affect almost all aspects of your wellbeing, such as your:

• Physical health, including high blood pressure, headaches, and a weakened immune system
• Quality of sleep
• Concentration
• Appetite
• Ability to cope with daily challenges.

It’s important to note that removing stress from your life entirely is almost impossible. However, you can take practical steps to manage it.

So, continue reading to discover seven simple ways you could manage stress in a busy world.

1. Get out and exercise

Physical activity is one of the simplest yet most effective ways to reduce stress. When you move your body, your brain releases endorphins, the feel-good chemicals that improve your mood and helps you feel calmer.

You don’t need to run a marathon to benefit, either. The NHS recommends that adults aged 19 to 64 should aim to do at least 150 minutes of moderate-intensity activity a week, or 75 minutes of vigorous-intensity exercise.

Even a brisk walk, short bike ride, or a few stretches could make a difference to your long-term wellbeing.

Regular exercise can also improve your sleep and clear your mind after a busy day.

2. Get in touch with your friends and family

Spending time with people you trust can help you process your stress and feel supported. Even a brief phone call or a quick catch-up over coffee could lift your mood and give you perspective on your worries.

You might even find that sharing your challenges helps you release tension rather than letting it build.

3. Spend some time doing the activities you enjoy

When your days are packed, it’s easy to let your hobbies fall by the wayside. Yet, making time for the activities you genuinely enjoy could give your mind a much-needed break.

Whether you like reading, cooking, or playing an instrument, activities you love offer an escape from your daily pressures.

These moments can even reduce your anxiety levels and help you recharge your mind for more difficult tasks ahead.

4. Get plenty of sleep

The amount of sleep you get can affect both your stress levels and the way you manage challenges each day.

Indeed, without enough rest, your body produces more of the stress hormone, cortisol. And when you’re feeling tired, you may find it harder to focus on even the simplest of tasks and think clearly.

This, in turn, can cause more stress and affect the quality of your sleep that night, resulting in a vicious cycle.

As such, it’s vital to create a regular bedtime routine.

According to Bupa, adults between the ages of 18 and 65 need seven to nine hours of sleep each night, while people 65 and over should aim for seven to eight hours.

To achieve this, you may want to:

• Avoid screens and distractions in bed
• Keep your room cool and dark
• Aim for a consistent schedule.

Over time, these habit changes can improve your energy levels, helping you escape the cycle and approach stressful situations more effectively.

5. Focus on your breathing

Controlled breathing techniques are a quick and easy way to calm your nerves and reduce immediate stress.

If you are feeling overwhelmed, you could try taking slow, deep breaths in through your nose and out through your mouth, repeating this for a few minutes.

Techniques such as “box breathing” – where you inhale for four seconds, hold for four, exhale for four, then hold for four – could help you lower your heart rate and respond to challenges more calmly.

6. Learn to accept that you can’t change everything

Even though you can take steps to limit stress, some sources are unavoidable. So, learning to accept that some things are outside your control could prevent unnecessary frustration and conserve energy for the areas you can influence.

You may want to practise reframing your negative thoughts or using mindfulness techniques that allow you to recognise when stress is unhelpful.

Accepting your limits doesn’t mean giving up entirely, but rather focusing on solutions and letting go of pressures that don’t benefit you.

7. Know when to get help

Stress can sometimes become too much to manage on your own. If you often feel overwhelmed, anxious, or consistently unable to cope, it might be worth seeking professional help.

You could start by speaking with your GP. They could diagnose conditions, offer advice, or refer you to specialists, such as NHS Talking Therapies.

This is confidential cognitive behavioural therapy (CBT) and goal-oriented support that helps you change how negative thought patterns and behaviours affect your life.

If you’d prefer a quick chat, you could call NHS 111, or one of the many mental health charities, such as Mind or CALM.

There is no shame in reaching out, as it’s a proactive step that helps you develop coping strategies and protect your mental wellbeing.