Small Everyday Practices for Managing Stress

Everyone feels stressed sometimes. The WHO describes stress as a state of worry or mental tension caused by a difficult situation, and a natural human response that helps us deal with challenges. A little stress can even help us get things done. But too much stress, for too long, can affect both mind and body.

The practices below are small things you can do most days. They are not a substitute for professional help, which is covered at the end.

Recognising stress

According to the WHO, stress can make it hard to relax and may come with feelings such as anxiety and irritability. It can affect concentration, cause headaches or other body pains, an upset stomach or trouble sleeping, and change your appetite.

Noticing these signs early gives you a chance to respond before stress builds up.

Seven everyday practices

1. Breathe slowly for five minutes

The NHS breathing exercise for stress takes a few minutes and can be done anywhere:

1. Sit or lie comfortably, with your feet roughly hip-width apart.
2. Breathe in gently through your nose, letting the breath flow deep into your belly without forcing it. Counting steadily from 1 to 5 can help.
3. Breathe out gently through your mouth, counting from 1 to 5 again.
4. Repeat for at least 5 minutes.

The NHS notes you get the most benefit by doing it regularly, as part of your daily routine.

2. Move your body

The NHS explains that exercise will not make stress disappear, but it can reduce some of its emotional intensity and help you think more clearly. A walk counts. See how to start a walking routine.

3. Connect with people

A good support network of friends, family and colleagues can help you see problems differently. The NHS suggests talking things through, sharing a meal, or simply spending time with people you care about.

4. Take control of what you can

Feeling that you have no control is one of the main causes of stress, according to the NHS. Break problems into small steps and act on one. Writing a list can help.

5. Make time for yourself

Set aside regular time for something you enjoy, whether that is cooking, music, a hobby or time outdoors.

6. Avoid unhelpful coping habits

The NHS advises against relying on alcohol, smoking or caffeine to cope. They may give temporary relief but create new problems over time.

7. Look after the basics

Regular sleep, meals and daylight all help you handle pressure. See how to build a calmer evening routine and morning daylight and your body clock.

Five steps to mental wellbeing

The NHS suggests five evidence-based steps that support mental wellbeing more broadly:

Small and regular beats big and occasional. Five minutes of breathing every day is more useful than an hour once a month. Linking a practice to a daily cue helps. See how to build a healthy habit that lasts.

When to seek help

The WHO advises that if you are having difficulty coping with stress, you should seek help from a trusted health-care provider or another trusted person. Stress can also contribute to mental health conditions, most commonly anxiety and depression, which need proper care.

Talk to a doctor or mental health professional if stress or low mood:

• lasts for more than a couple of weeks
• affects your work, studies, relationships or sleep
• leads you to rely on alcohol or other substances

In India, you can call Tele MANAS, the Government of India's national tele-mental health service, on 14416 or 1-800-891-4416. If you are in immediate danger or thinking about harming yourself, contact emergency services or go to the nearest hospital straight away.