Stress and the subsequent anxiety feels overwhelming at times, like a weight we can’t shake off. Anxiety seems to remain in the body as some form of residual reservoir until we manage to reduce the excess nervous energy that is associated with it. The problem with stress and anxiety though, is that over a long period of time, it has a deleterious effect on health.
As a therapist, I work with individuals to get an understanding of how they may be prone to stress from their life experiences and their behaviours, and I include practical measures on how they can reduce their stress and anxiety over time. So here are practical ways to shift your experience of stress into something manageable—and even transformational. Here are five core approaches to help you reclaim calm, one step at a time.
1. Anchor Yourself in the Present
Stress often pulls us into the "what ifs" or regrets of the past. It causes people to feel like they are withdrawing and 'going into themselves' and I hear this time and time again with the people that I work with as a therapist. Practicing mindfulness—simple grounding exercises, like focusing on your breath or your senses—helps you reconnect to the here and now, where clarity lives. Even a single deep breath can interrupt a stress and anxiety spiral. So, it is important practising 'staying in the present' and allowing any stressful thought and feelings to pass, by allowing yourself to be connected with your surroundings and in the present, rather than internalising and ruminating.
2. Be Aware of Your Stress Signals
Your body and mind are sending messages. Is it tension in your shoulders? A racing heart? These clues help you understand what stress is trying to tell you. Stress isn't your enemy; it's a signal. Listening to it allows you to respond with kindness and compassion to yourself. Heeding stress and anxiety signals earlier also allows you to become aware of them much earlier and reduce their deleterious impacts over time.
3. Reframe the Narrative
Stress often feels like a story we can't escape. But you have the power to change the lens and the internal story that you tell yourself. Ask yourself: Is there another way to view this? For example, instead of seeing a challenge as a threat, could it be an opportunity to grow and to learn more about yourself? Does it tell you more about how your body responds? Does it tune you to what makes your body 'tick' and in doing so, makes you also more aware of how you function at these times?
Reframing doesn’t dismiss difficulties—it empowers you to face them differently by listening to how resilient you have previously been and can be. This is important to remember.
4. Prioritize and Amplify Micro-Moments of Joy
Big life changes feel daunting, but tiny moments of joy—a good laugh, a walk outside, or a favorite song—can be equally transformative. These small, intentional acts of care create a buffer against stress over time and they help to reduce stress and anxiety a step at a time. They also take the mind to places that feel more hopeful, possibly more joyful and more optimistic.
5. Build a Supportive Routine
Routines ground us when everything feels uncertain. Incorporate small habits that soothe you, like journaling for five minutes or sipping your morning coffee without distractions. These rituals build a foundation of calm in your day-to-day life.
Hope Beyond Stress
Stress and prolonged anxiety do have to define your story. It’s part of being human, but it’s not the whole picture. By leaning into these strategies, you’re giving yourself permission to create more balance, more resilience, and more peace. You’re not alone in this journey—and it’s a journey worth taking.
