Managing stress and anxiety: Your practical guide to staying balanced

When life feels like it’s spinning out of control, having reliable strategies to manage stress and anxiety isn’t just helpful—it’s essential. This guide explores practical techniques that you can implement straight away, helping you regain your centre when everything feels overwhelming.

Understanding your stress response

Before diving into management techniques, it’s important to understand what happens in your body when stress kicks in. Your body’s stress response—often called the ‘fight or flight’ response—triggers a cascade of hormones including cortisol and adrenaline. While this response was brilliant for our ancestors avoiding predators, it’s less helpful when we’re stressed about work deadlines or financial pressures.

Immediate relief strategies

When stress hits hard, these techniques can help you regain control:

Box breathing This technique is used by everyone from corporate executives to military personnel. Here’s how to do it:

• Inhale for 4 counts
• Hold for 4 counts
• Exhale for 4 counts
• Hold for 4 counts
• Repeat for 3-5 cycles

The 5-4-3-2-1 grounding technique When anxiety feels overwhelming, this sensory awareness exercise helps bring you back to the present:

• Name 5 things you can see
• Name 4 things you can touch
• Name 3 things you can hear
• Name 2 things you can smell
• Name 1 thing you can taste

Progressive muscle relaxation This technique involves systematically tensing and releasing muscle groups. Start from your toes and work up to your head, tensing each muscle group for 5 seconds before releasing. This helps identify where you’re holding tension and releases it effectively.

Mindfulness practices for daily life

Mindfulness isn’t about emptying your mind—it’s about being present in the moment without judgment. Here are practical ways to incorporate mindfulness into your daily routine:

Mindful morning routine Instead of immediately checking your phone, take five minutes to:

• Focus on your breathing
• Notice the sensation of your feet on the floor
• Listen to the morning sounds around you
• Feel the temperature of the air on your skin

Mindful eating During at least one meal daily:

• Notice the colours and textures of your food
• Pay attention to each bite’s flavour
• Eat slowly and without distractions
• Appreciate where your food came from

Mindful walking Whether it’s to the letterbox or during your lunch break:

• Notice how your feet feel hitting the ground
• Observe your surroundings with curiosity
• Feel the air temperature and breeze
• Listen to the sounds around you

Long-term stress management strategies

While immediate relief techniques are valuable, developing long-term strategies is crucial for ongoing stress management:

Create boundaries

• Learn to say ‘no’ without guilt
• Set specific work hours and stick to them
• Establish digital boundaries (e.g., no work emails after 7 pm)
• Communicate your limits clearly to others

Develop healthy habits

• Prioritise sleep hygiene
• Maintain regular exercise
• Eat a balanced diet
• Stay hydrated
• Limit caffeine and alcohol

Build a support network

• Connect with friends regularly
• Consider professional support when needed
• Join community groups or classes
• Share your experiences with trusted people

When anxiety becomes overwhelming

Sometimes, despite our best efforts, anxiety can still become overwhelming. Here’s what to do in those moments:

Recognise your triggers Keep a journal noting:

• What happened before the anxiety peaked
• Physical symptoms you experienced
• Thoughts that accompanied the anxiety
• What helped you feel better

Create an anxiety toolkit Have a physical or digital collection of:

• Calming music playlists
• Guided meditation recordings
• Photos that bring you joy
• List of people you can call
• Written reminders of techniques that work for you

Professional terms explained

Throughout this article, you may have encountered some professional terms. Here’s what they mean:

Anxiety: More than just worry, anxiety is a persistent feeling of concern or dread that can affect daily functioning.

Cortisol: Often called the ‘stress hormone’, it’s released during stressful situations and affects various body systems.

Sleep hygiene: The habits and practices that help you get quality sleep consistently.

Grounding techniques: Practices that help connect you to the present moment when anxiety makes you feel disconnected.

Making it work for you

Remember that stress management isn’t one-size-fits-all. What works brilliantly for someone else might not work for you, and that’s perfectly fine. The key is to experiment with different techniques and create a personalised toolkit that suits your lifestyle and preferences.

Start small—perhaps with just one technique—and gradually build your stress management practice. Be patient with yourself as you learn these new skills, and remember that managing stress is a journey, not a destination.

When to seek professional help

While these techniques are valuable tools for managing everyday stress and anxiety, sometimes professional support is needed. Consider reaching out to a mental health professional if:

• Your anxiety interferes with daily activities
• You’re having trouble sleeping or eating
• You’re using alcohol or other substances to cope
• You’re experiencing persistent physical symptoms
• Your relationships or work are being affected

Remember, seeking help isn’t a sign of weakness—it’s a sign of self-awareness and strength.

Closing thoughts

Managing stress and anxiety is an ongoing process that requires patience, practice, and self-compassion. By incorporating these techniques into your daily life, you’re taking important steps toward better mental health and overall wellbeing. Start small, be consistent, and remember that every step forward, no matter how small, is progress worth celebrating.