10 Simple Ways to Manage Stress

Small everyday habits to help you feel calmer, brighter, and more in control

We all experience stress — it’s part of being human. But when stress starts to build up, it can leave us feeling drained, anxious, or overwhelmed. The good news? There are simple, everyday actions that can help calm your mind, ease tension, and bring balance back into your day.

Here are ten gentle, science-backed ways to manage stress and support your wellbeing — one small step at a time. 💛

1. Talk to someone you trust 

When you share how you feel with someone who listens and makes you feel good about yourself, it helps your brain process emotions and release oxytocin — a hormone linked with connection and calm. Talking things through can lower blood pressure, reduce tension, and remind you that you’re not alone. Sometimes, being heard is the best therapy of all.

2. Switch off screens for a few minutes 

Our phones and screens are a constant source of stimulation. Taking short breaks from digital devices allows your brain to rest and helps reduce cortisol levels. Try stepping away from your screen for 10 minutes — make a cup of tea, stretch, or look out of the window. Those moments of calm can help you feel more grounded and less overwhelmed.

3. Take a short walk 

A few minutes of walking — especially outdoors — can make a world of difference. Movement releases endorphins, your body’s natural “feel-good” chemicals, which help to lower stress hormones like cortisol. Walking also helps regulate your breathing and gives your mind space to slow down, refocus, and reset.

4. Read a book 

Reading is a wonderful escape for the mind. Immersing yourself in a story helps your body relax by lowering heart rate and muscle tension. Research shows that just six minutes of reading can reduce stress levels by up to 60%! Whether it’s a novel, poetry, or your favourite magazine, a few quiet pages can help your mind slow down and recharge.

5. Listen to music 

Music has a direct effect on your mood and your body’s stress response. Calming tunes can lower your heart rate and blood pressure, while upbeat songs trigger the release of dopamine — the “reward” chemical that boosts happiness. Try listening to your favourite playlist, or find a soothing instrumental track to help you unwind.

6. Eat well and consistently 

The way we eat affects the way we feel. Skipping meals or relying on sugary snacks can cause energy crashes and irritability. Eating balanced meals at regular times helps stabilise blood sugar, supports brain function, and promotes the release of serotonin — a hormone that lifts mood and reduces anxiety. Nourish your body, and your mind will follow.

7. Take some time just for you 

Your wellbeing matters too. Taking time for yourself — even just five quiet minutes — tells your body it’s safe to relax. Whether that’s a warm bath, a coffee break, or a few moments of silence, these pauses activate your “rest and digest” response (the parasympathetic nervous system), helping you reset and recharge.

8. Gentle exercise 

You don’t need an intense workout to feel better. Gentle activities like yoga, stretching, or a short cycle help relieve muscle tension, steady your breathing, and lower stress hormones. Physical movement encourages endorphin release and improves sleep, focus, and emotional resilience — all powerful tools for managing stress. You could even tie it in with doing something amazing for others such as a charity fundraiser. We have a range of challenges that include running, walking or more high-octane activities like abseiling or skydiving! Take a look at our Fundraising Challenges Portfolio and register to support our Mersey Care services.

9. Journalling 

Writing can be a simple but powerful way to release what’s on your mind. Putting thoughts into words helps your brain process emotions and reduces the “fight or flight” response. You might write about what’s worrying you, what you’re grateful for, or small positive moments from your day. Journalling helps turn feelings into clarity — one sentence at a time.

10. Meditation 

Meditation teaches your brain to focus on the present moment, helping you move away from racing thoughts or “what ifs.” Regular meditation has been shown to lower cortisol levels, reduce anxiety, and even reshape how the brain responds to stress. Start small — just five minutes of mindful breathing can help calm your body and mind.

Always be kind to yourself

Managing stress isn’t about removing it completely — it’s about finding balance and learning what helps you feel grounded. Small, consistent habits can make a big difference over time.

This week, try choosing one or two of these ideas and see how they make you feel. And remember: looking after yourself in whichever ways work best for you and when you need it, is never selfish — it’s essential for your wellbeing.

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