How To Manage Stress And Improve Your Wellbeing

One in four (24%) people in the UK feel stressed more days a month than they don’t. Learning how to better manage stress can help reduce anxiety, improve low moods, combat depression, and even support your physical health.

In short, you can manage stress by moving your body, practising slow breathing, protecting your sleep, talking to someone you trust, and building in regular mindfulness or relaxation – alongside cutting back on alcohol and caffeine where you can. The sections below cover each of these in more detail, plus the signs that stress may be getting too much and when it’s worth speaking to a GP.

Why do we get stressed?

Stress is an evolutionary response that once kept our ancestors alive. When we feel threatened, the body releases stress hormones like adrenaline and cortisol. These hormones increase your heart rate, elevate blood pressure, and give you a burst of energy—perfect for escaping a sabre-toothed tiger!

But in today’s world, the challenges we face don’t usually require such a physical response. When stress becomes chronic, these bodily reactions can harm our mental and physical health, leading to conditions like high blood pressure, insomnia, and anxiety.

When should you address stress

Think of stress as steam building up in a pressure cooker—it needs to be released or managed before it boils over. Here are some clues you might be feeling overwhelmed:

• Irritability, feeling unable to think clearly, or becoming easily overwhelmed
• Avoiding activities like eating, exercising, or socialising
• Teeth grinding or jaw clenching
• Difficulty sleeping
• Physical symptoms like headaches, heartburn, or muscle tension

Signs your stress levels are too high

Stress shows up both emotionally and physically, and noticing the pattern is the first step to addressing it, according to the Mental Health Foundation. Common warning signs include:

• Irritability or feeling on edge
• Feeling overwhelmed or unable to cope
• Trouble sleeping
• Headaches or muscle tension
• Difficulty concentrating or thinking clearly

If these signs are persistent, or self-help isn’t enough, it’s worth speaking to a GP – see "When to see a GP about stress" below.

5 Tips for managing stress

1. Improve Your Work-Life Balance

Remote working has made it easier to skip the commute, but it’s also blurred the lines between work and home life. Setting boundaries can improve your mental health and reduce stress.

• Establish a clear routine, including set start and finish times
• Only respond to work emails during working hours
• Create a dedicated workspace—avoid the kitchen table if possible!
• Take regular breaks throughout the day
• Pick up the phone and talk to colleagues rather than relying solely on email

2. Talk it out

Stress can worsen when we bottle it up. Family, friends, and colleagues can offer support, but they need to know how you’re feeling first. When discussing stress, focus on how specific situations make you feel. For instance, saying, “A tight deadline makes me feel overwhelmed,” opens the conversation without making others defensive.

3. Try Yoga

Research shows that yoga can significantly reduce stress and improve mental health. A study conducted over four months found that regular yoga practice reduced symptoms of anxiety, depression, and insomnia. Even after just two months, participants reported positive results (Source: National Center for Biotechnology Information). 

If you can’t find a nearby studio, many offer online classes. Explore resources like The British Wheel of Yoga to get started.

4. Practice mindfulness or meditation

Mindfulness and meditation can reduce stress by helping lower cortisol levels. High cortisol can trigger the release of inflammatory chemicals called cytokines, which contribute to fatigue, anxiety, and 'brain fog'.

One study found that just eight weeks of mindfulness training reduced participants’ inflammation response (Source: ScienceDirect).

Join the growing list of mindfulness advocates like Oprah Winfrey and Shawn Mendes by signing up for a local or online course—or try a mindfulness app for easy access.

5. Explore stress management tools

• Get help with stress – NHS
• How to manage and reduce stress – Mental Health Foundation 
• How to manage stress – Mind – for better mental health

6. Try a quick breathing exercise

A few minutes of slow breathing can calm stress, anxiety or panic quickly, wherever you are, according to the NHS. Try this simple routine:

1. Get into a comfortable position, sitting, standing or lying down
2. Breathe in slowly through your nose, counting steadily to 5
3. Breathe out slowly through your mouth, counting to 5 again
4. Repeat for a few minutes, or for as long as feels helpful

7. Be active: Move your body

"Exercise will not make your stress disappear, but it can reduce some of the emotional intensity that you’re feeling, clearing your thoughts and letting you deal with your problems more calmly," according to the NHS. You don’t need a gym membership – regular movement of any kind helps:

• A brisk walk
• A run or cycle
• Gardening
• Dancing around the kitchen, or any movement you enjoy

8. Protect your sleep, diet and cut back on alcohol and caffeine

• Sleep: poor sleep and stress can feed into each other, so a consistent sleep routine is worth protecting, according to the Mental Health Foundation

• Diet: eating well – plenty of fruit, vegetables, whole grains and lean protein – can help protect you from the physical and emotional demands of stress

• Alcohol and caffeine: these can feel like they offer momentary relief, but relying on them tends to make stress worse over time rather than better

When to see a GP about stress

It’s worth speaking to a GP if stress is persistent, if it’s affecting your sleep, work or relationships, or if you’re noticing low mood that isn’t lifting. Visit our stress hub for a fuller look at symptoms, causes and how Doctor Care Anywhere’s clinicians can support you.

How Doctor Care Anywhere can support you

At Doctor Care Anywhere, we believe mental health and physical health go hand in hand. That’s why our clinicians are available 24/7 to help you manage stress effectively.

We can offer:

• Talking Therapy: Speak confidentially with trained professionals to explore your thoughts and feelings
• Personalised Treatments: Where appropriate, our clinicians can recommend medication to support your recovery

You can also access specialist talking therapy through our partners Towards and HelloSelf.

Visit the Stress section of our Health Hub for more tips and insights.

Supporting your business and employees

Stress isn’t just a personal issue—it impacts workplace productivity and employee satisfaction. Find out how we can help your organisation address physical and mental wellbeing through tailored healthcare solutions.