Stress is a part of life—but chronic stress doesn’t have to be. If you’ve been feeling tense, overwhelmed, or constantly “on edge,” you're far from alone. Stress can creep into our bodies and minds silently, sometimes disguising itself as irritability, fatigue, poor sleep, or even physical pain.
The good news? There are practical, science-backed ways to reduce stress—and they don’t require overhauling your entire life. Below are six simple yet powerful steps to help you feel more in control, calmer, and mentally lighter.
1. Learn to Recognize Your Stress Signals
Stress doesn’t always shout. Sometimes it whispers. Maybe your shoulders are tight, or your mind races at night. Start tuning into how stress shows up in your body and thoughts. Awareness is the first step in changing your relationship with stress.
Tip: Set a timer 3x a day to check in with your body and breath. Are you holding tension? Shallow breathing? Just noticing helps interrupt the stress cycle.
2. Take a breath
The breath is such a powerful tool that we carry with us everywhere we go. Check in with. your breath regularly, try to breath into the tummy rather than the chest. Every time we slow down our exhalations, out bodies go into a parasympathetic response - calming the nervous system. Try the 4-7-8 technique - in for 4, hold for 7, out for 8. Do this 4-8 times and watch how your nervous system responds. You can also go deeper with guided Conscious Connected Breathwork - I run online sessions monthly, find out more here.
3. Break the Overthinking Loop
Worrying is like rocking in a chair—you’re moving, but not getting anywhere. Try this simple grounding mindfulness technique:
Name 5 things you can see,
4 things you can touch,
3 things you can hear,
2 things you can smell,
And 1 thing you can taste (or imagine tasting).
It may seem small, but these mindful practices bring your brain back to the present, away from anxious spirals.
4. Move—But Gently
You don’t need an intense workout to feel better. Just 10–15 minutes of light movement, like walking, stretching, or dancing around your room, can reduce cortisol (the stress hormone) and improve your mood.
Bonus: Do it outside if you can. Nature has been shown to reduce stress levels significantly—even just looking at plants or flowers helps.
5. Cut Down on Input
Our brains weren’t designed to handle 24/7 notifications, news alerts, and constant stimulation. Try:
A 30-minute “digital detox” each evening
Turning off non-essential notifications
Replacing screen time with music, a book, or stillness
Even a small break from input can give your nervous system a much-needed reset.
6. Connect with Others
One of the strongest antidotes to stress is safe, supportive connection. Whether it’s with a friend, a therapist, or a group that understands what you’re going through, human connection soothes the nervous system and helps us feel less alone.
Need More Support? Join My Online Group Therapy for Stress & Anxiety
If you're ready to go deeper than DIY tools and want expert-led, compassionate support, I invite you to join my Online Group Therapy Program for Stress and Anxiety.
This is a safe space to be heard, connect with others who “get it,” and learn evidence-based strategies that really work.
✅ Weekly online sessions
✅ Small, supportive group environment
✅ Tools you can use right away
✅ Led by a qualified therapist (that’s me!)
👉 Click here to learn more and join the next group
Spaces are limited to keep the group intimate.
💬 Prefer One-on-One Support?
I also offer individual therapy sessions online for anyone dealing with stress, anxiety, burnout, or simply feeling overwhelmed with life. Therapy is a powerful investment in your wellbeing—and you don’t have to wait until things fall apart to start.
📩 Get in touch for a free consultation
You don’t need to eliminate all stress to live a calmer, more fulfilling life, stress is part of life, but suffering doesn’t need to be. With the right tools and support, you can feel more grounded—even when life is chaotic.
Start small. Be kind to yourself. And remember: you’re not alone.