7 Daily Habits To Help Reduce Stress
How can I reduce stress in my daily life? That’s a common question in our modern digitally connected world, where notifications, deadlines and depressing headlines are everywhere. For instance, did you know:
- One in 9 British adults are stressed out each and every day
- One quarter of Brits feel stressed more days than not
- 41% of adults in Great Britain report that tiredness and insufficient sleep are their main cause of stress
- 34% of Brits report feeling stress in connection to their family and/or partner
- Close to 1 in 3 (30%) say that work causes them to feel stressed
If you’re a busy person you may often wonder how to counteract the sense of constant firefighting and overwhelm that can come with a full life. This November it’s International Stress Awareness Week (w/c 4th November), which is a perfect time to learn some effective ways to reduce stress. Read on and we explain.
What do we mean by stress and why do we need ways to reduce it?
Why is it important to learn how to reduce stress? Stress is not a mental health problem in and of itself. A certain amount of stress is simply part of life and can even be helpful in some situations – for example work deadlines can motivate and help us to complete tasks. But too much stress or stressors improperly managed can lead to mental (and physical) health issues. That’s why it’s important that everyone learns how to manage stress.
It can be helpful to make a distinction between stressors and the stress response. Stressors are the things in our lives that could conceivably cause stress (for example money worries, work deadlines or a family member’s ill health). Whereas the stress response is what happens in our body and mind in response. The two are often conflated when people talk about ‘stress’. But it can be useful to separate them and learn what the stress response in our body is – this can help us to manage it more effectively.
Usually when we talk about being ‘stressed’, our body has shifted into ‘fight or flight’ mode to deal with an apparent threat (the pressure of whatever ‘stressor’ is upon us, whether it be a work deadline, an angry spouse, and so on). Our sympathetic nervous system has been activated and a host of physical changes tend to occur in response: heart rate increases, pupils dilate, and blood pressure spikes.
Now, the body’s stress response is a natural tool that evolution developed to help us survive and deal with threats. And usually when the sense of threat has passed, our parasympathetic nervous system (responsible for the healthier ‘rest and digest’ mode) kicks into gear to help us ‘downregulate’ and ‘destress’. Being stressed and in fight or flight from time to time is normal. But spending extended periods in that mode is unhealthy for both mind and body.
Eustress vs. Distress
Stress, often viewed negatively, can actually be divided into two distinct categories: eustress and distress. While both are types of stress, they have very different impacts on individuals.
Eustress refers to positive stress. It occurs when stressors provide a sense of motivation or excitement, helping people grow, adapt, and meet challenges. Eustress is beneficial and often leads to improved performance or satisfaction. Examples include preparing for a presentation, training for a competition, or starting a new job. These situations, although stressful, are perceived as within a person’s control and manageable. Eustress fosters resilience, pushes people out of their comfort zones, and can lead to personal growth, better focus, and enhanced productivity.
In contrast, distress is negative stress. It happens when the stress becomes overwhelming, unmanageable, and harmful to one’s mental or physical health. Distress occurs when people feel they lack the resources to cope with a situation, leading to feelings of anxiety, burnout, or helplessness. Common examples include losing a job, experiencing financial difficulties, or dealing with chronic illness. Distress often triggers a fight-or-flight response, resulting in impaired decision-making, physical symptoms like headaches, or emotional issues such as depression and anxiety.
The key difference between the two lies in how individuals perceive and manage the stressor. Eustress can be viewed as a challenge to overcome, whereas distress feels like a threat that is difficult to control. While stress is inevitable in life, fostering more eustress and learning coping mechanisms for distress can significantly improve well-being and productivity. Understanding the distinction can help individuals approach stress in healthier, more constructive ways.
Thankfully, there are ways to reduce stress. Read on for 7 daily habits to help reduce stress.
Habits to help reduce stress
1. Exercise
Among strategies to reduce stress, it doesn’t get much better than exercise. Exercise is the gold standard of stress busters – one of the best anti-anxiety fixes known to man.
Frequent aerobic exercise can both calm and exhilarate at the same time, offering a stress-busting sense of ‘can do’ optimism.
Any exercise is beneficial – even a slow 20-minute walk is calming. But vigorous exercise especially helps to release endorphins (your body’s natural painkillers and ‘feel good’ chemicals) and can dial down your levels of stress hormones like cortisol and adrenalin. In addition, you’ll have better quality sleep (another key component when you need to reduce stress). It’s little wonder so many studies have shown aerobic exercise to be linked to reduced anxiety levels.
I haven’t got time! you might say, if you’re overstretched and stressed. But here’s the thing: skipping exercise is a false economy. Because the half hour you spend working out each day will make all the other hours that much calmer and more productive.
Yes, if you’re new to working out, you’ll probably hate it at first. But persevere and you’ll soon ‘grin and bear it’. Then you’ll enjoy it. Then before you know it, you’ll wonder how you ever did without it.
2. Get outdoors
With winter at the gates, going outside may seem unattractive – but if anything, it’s even more important to make a conscious effort to get outdoors. Sunlight can boost serotonin levels, which not only helps to lift mood but is also important for regulating sleep. Indeed, research has shown that sunnier days are associated with better mental health. And many studies have indicated the importance of exposure to nature for mental wellbeing. Even just looking at greenery could stimulate a sense of wellness. And fresh air boosts the oxygen levels in your brain, which can help to raise serotonin. Yes, it’s probably hectic at work, but getting away from your desk for even 15 minutes at lunchtime to walk around the park could make all the difference and help you to work more effectively anyway. So do it – it’s well worth it!
3. Help others
But I’m already so busy, and I have my own problems, is the common retort of the stressed person. Dr Manan Thakrar, Consultant Psychiatrist at The London Psychiatry Centre says: “When you’re feeling close to burnout, helping someone else seems a very counterintuitive way to reduce stress! But research has shown that engaging in prosocial behaviour (acts that help others) serves as a buffer against stressors and can boost a sense of emotional wellbeing. So try this: each day, try to find at least one way to help another person or group – whether it’s letting someone go ahead of you in traffic, buying a sandwich for a homeless person, or checking in on an elderly neighbour.”
4. Prioritise
One key way to reduce stress is to acknowledge that you simply cannot get to absolutely everything. You will have to prioritise. So order your tasks, getting the most important to-dos done first, and leaving the least pressing till last. Working effectively and staving off burnout means learning to say ‘no’ and ‘not yet’.
5. Keep a gratitude journal – and build that gratitude muscle
Yes, it might sound corny and quick-fix, but there is research to support it. For instance, a randomised-controlled trial during the stressful and uncertain days of the pandemic found that participants who kept a gratitude journal had lower stress and negative emotions and maintained higher levels of gratitude.
So give it a go: it takes very little time and the payoff can be significant. For instance you could set aside a few minutes at the end of the evening to write down at least five things you’re grateful for from that day. And as the entries mount and your gratitude muscle builds, it should get increasingly easier to find things to be grateful for. You may even notice you start making mental notes of good things happening during the day to record later – voila, you’re more positive and gratitude-focused!
6. Meditate
Meditation is a really good daily habit to reduce stress, because just a few minutes can activate the parasympathetic nervous system, helping you out of fight or flight mode. Research using MRI has demonstrated meditation’s positive effects on the brain. Not sure where to start? The good news is there are a plethora of different techniques so you can take your pick: from mindfulness meditation to mantras or guided visualisations. There are thousands to choose from on YouTube or via apps like Insight Timer or Calm. And it’s not just for so-called ‘hippies’ – many of the world’s most powerful CEOs practice meditation, from LinkedIn CEO Jeff Weiner to Marc Benioff.
7. Take a daily digital detox
Though our stress response evolved to help us deal with life-or-death situations, in modern life we needn’t face physical danger to see our stress response triggered. Too much screen time can keep us in an extended stress response. At this point we’re so used to screen and newsfeed exposure, we often don’t realise what the constant stream of notifications, invasive blue light, and ever-flowing feed of (often bad) news is doing to us. Indeed, research has shown that ‘detoxing’ from things like social media can have a positive effect on mood and is associated with reduced anxiety and better sleep. Taking a break from your screens is a way to help reduce stress. A good place to start is leaving your phone at home/the office when you go for your daily walk. And try to have a ‘no screen’ policy two hours before bed.
Are you struggling with stress?
Need to talk to someone? The London Psychiatry Centre is one of the UK’s foremost clinics for mental wellbeing. With a team of top therapists and psychologists, we provide evidence-based interventions to beat stress and get you back to your best. We can offer video or telephone consultations from anywhere in the UK.
You don’t have to suffer. To find out how we can help, get in touch today:
T: 020 7580 4224
E: info@psychiatrycentre.co.uk
