April marks Stress Awareness Month – a whole month! This provides an opportunity to pause, reflect and talk more openly about how stress impacts our lives every day.
Work, family demands and the current wider social/ economic pressures can mean stress quietly builds up unacknowledged.
How can we recognise the signs early, normalise conversations about how we are doing, and share simple, practical steps to help protect our wellbeing?
Emma Willars, Talent & Development Manager at Bright Horizons Work+Family Solutions, shares eight tips that can help manage stress levels and support a healthier balance.
Perhaps there’s nothing new in this list! When it comes to stress, we generally know what is good (and not good) for us. So instead of trying to do everything on this list all at once – and feeling overwhelmed by that – choose one or two areas that need your focus right now and build a daily habit.
Meaningful, intentional and sustainable practice connected to your values will enable you to get beyond any unhelpful thinking. That’s what can derail you from doing what you know is good for you. Work with your mindset in the same way you build up physical strength – through repetition and renewed commitment.
1. Prioritise sleep
Sleep plays a vital role in our ability to cope with stress. Consistent, good quality rest helps regulate mood, improve concentration and build resilience. Creating a calm bedtime routine, limiting phone use before sleep and keeping a regular schedule can make a noticeable difference over time.
2. Be mindful of drinking patterns
During stressful periods, we can be tempted to rely on alcohol to unwind. However, drinking more frequently or heavily can disrupt sleep and increase feelings of anxiety. Even small reductions in intake can help improve sleep quality and emotional balance.
3. Reduce caffeine and sugar
Caffeine and sugary drinks increase restlessness and trigger the release of stress hormones like adrenaline and cortisol. If cutting back completely feels unrealistic, try reducing consumption from mid-afternoon onwards and swapping some drinks for herbal or fruit teas and more water to help hydration.
4. Eat to support your body
Food plays an important role in stress management. A balanced diet can help stabilise energy levels and mood. Try to eat more green leafy vegetables, wholegrains, nuts and seeds, oily fish, citrus fruits and probiotic-rich options. Small, consistent changes to diet can have a meaningful impact. Prepare healthy snacks ahead of time so they are good-to-go when you need a boost, this means you avoid reaching for the ‘easy’ options that won’t support you.
5. Make time for movement
Exercise is a powerful stress reliever, helping to lift mood and release built up tension. It does not need to be intense. A short walk, gentle stretching or regular movement built into the working day can be especially beneficial, particularly if you are working remotely.
6. Build mental wellbeing habits
Activities such as journalling, meditation, breathwork, positive affirmations or creative hobbies can help calm the mind and create space to process stress. Making time for these habits during calmer periods can make it easier to cope when pressure increases.
7. Get outside when you can
Spending time outdoors has well-documented benefits for positive mental health. getting outside in all seasons and all weathers is beneficial. Creating a routine that includes a morning or lunchtime walk can help reduce stress levels and reset you physically and mentally by providing perspective – it’s when you’ll get some of your best ideas. On full days, even a brief moment outside to see the sky is can be an enabler.
8. Ask for support
Stress can feel isolating, but managing it alone is tough. Reach out to friends, family or trusted colleagues to gain reassurance and perspective. Asking for help is not a weakness, but a positive step towards protecting your long-term wellbeing. Being open about what you need can also move workplaces forward and create environments that are able to support more open discussions on wellbeing
Learning to manage stress is a skill that develops over time. It takes practice, reflection and a willingness to try different approaches. There will always be peaks and troughs. Having a few simple strategies to fall back on can make everyday pressures feel more manageable.
Being kind to yourself and recognising that stress is a normal response to life’s challenges can also help. Having a handful of practical self-care measures in place can be one of the most effective ways to support resilience at work and at home.
