Stress awareness month: top 10 tips for managing stress
This August, we’re raising awareness to how you can reduce and better manage stress. For some, stress can be caused by a number of factors such as mental health, financial worries, relationships or work related issues. Research has found that 74% of adults have felt so stressed at some point over the past year that they felt overwhelmed or unable to cope.
Manage your stress before it gets you down!
Stress can even have physical symptoms when left untreated too. Mind, the mental health charity, found that people feeling stressed can experience panic attacks, chest pains, weight gain and could even develop a rash
Dealing with stress is different for everyone, so we’ve gathered the top 10 ways you can manage it. If one technique doesn’t work for you, there could be another that does. Give it a go and see which is best for your stress.
Box breathing
A simple breathing technique that is named after the box shape the exercise takes on. To begin, get comfortable, whether that’s standing, sitting or lying down. Next, close your eyes and relax. Now slowly breathe in for four seconds, hold for four seconds and then breathe out for four seconds. Rinse and repeat until your heart rate is back to normal.
Having a chat
Sharing is caring. So, let’s check-in with a loved one, a friend, colleague or even a total stranger. Why not have a chat about what you’re feeling or even just the weather? Talking to someone can help create a sense of belonging and reduce feelings of loneliness.
Spending time outside
Just 15 minutes outside could help you re-centre your thoughts. Simply eating your lunch outside, having a walk in a park or local nature reserve helps you get some well-needed fresh air. Clear your head, minimise the amount of time you spend on the phone and enjoy what Mother Nature made.
Getting a restful night
Yes it’s cliché, but it’s cliché for a reason. A full night’s sleep really does make a world of difference when we’re feeling overwhelmed. Of course, it’s easier said than done but we can make some small steps to help increase the chances of getting some much needed sleep. Things like making your bedroom free from tech (that means no phone, laptop, and TV), avoiding caffeine in the afternoon and even just having clean sheets.
Moving and being active
Anyway you wish to move your body, do it. Whether that’s going for a walk by yourself, going for a run with someone you know, doing yoga at home or joining a local sports club — do whatever makes you feel good. Get those endorphins flowing and let off some steam.
Stepping back and reflecting
Sometimes, we can get carried away with being stressed without actually understanding what’s causing it. So, let’s work out the trigger first. Are phone notifications bothering you? Are deadlines at work piling up? Try gaining some perspective and see what’s a priority; that way, your mind can become clearer and better able to cope with tasks.
Using Cognitive-Behavioural Techniques (CBT)
This highly effective method involves rewiring how you think about stressful situations. By recognising and challenging your negative thoughts when you’re feeling anxious, you can break the cycle. To try this technique when you’re feeling overwhelmed, ask yourself if you’re making it a bigger problem in your mind and if you can identify the realistic issue you’re facing.
Taking breaks and avoiding burnout
Getting overwhelmed by work is all too common these days, especially if you work for yourself. However, it’s important to take regular breaks to help recharge your energy and well-being. Ideally, it’s recommended that you take 5-minute breaks every half an hour. Or better yet, book a holiday somewhere, even if it’s an hour away from home!
Eating a balanced diet
You are what you eat. So, avoiding caffeine which can increase your already high heart rate and sugar which spikes your anxiety is a good start. Try to include foods that have been shown to reduce anxiety symptoms, like walnuts and salmon. Better yet, eat some leafy greens and foods rich in vitamin B which help calm your nervous system.
Managing work-related stress
It’s easy to take your work home with you, so it’s important to set some boundaries. If you have an influx of tasks that all seem to be important, figure out which one is a priority. Try to avoid multitasking – you’ll discover how quickly jobs get completed when you focus on one thing at a time. If you have a lot of admin, there are platforms you can use that automate many of these tasks for you.
Using Finbogo
As a practitioner, we understand you want to treat patients, not paperwork. It’s why our platform is built for admin and made for healthcare.
Finbogo helps you manage your patients, schedule treatments and grow your business.
References:
- Priority Group (2025). Stress statistics and facts UK 2025. Available at: https://www.priorygroup.com/mental-health/stress-treatment/stress-statistics (Accessed 18 March 2025).
- Mind (2022). Signs and symptoms of stress. Available at: https://www.mind.org.uk/information-support/types-of-mental-health-problems/stress/signs-and-symptoms-of-stress/ (Accessed 18 March 2025).
