Stress is an unavoidable part of life, but how we respond to it can make a significant difference. Psychotherapists have shared a range of simple techniques to manage stress in the moment, from breathing exercises to physical activity.
Hannah Stebbings, an integrative therapist at Priory Hospital Barnt Green in Birmingham, explains that stress triggers physiological changes such as increased heart rate and the release of cortisol and adrenaline. This can lead to physical symptoms like headaches and digestive issues, as well as emotional effects like irritability, anxiety, and low mood. She recommends the 4-7-8 breathing technique: inhale for four seconds, hold for seven seconds, and exhale for eight seconds. This activates the parasympathetic nervous system, which promotes calm.
Lauren Baird, a psychotherapist from Glasgow, emphasises the importance of discharging stress hormones through physical activity. She suggests a vigorous 20-minute walk to help regulate the nervous system. Social connection is also vital, as isolation can increase stress. Talking to a trusted friend or colleague can provide significant relief.
If stress becomes overwhelming, professional help is available. Stebbings advises accessing NHS talking therapies through a GP or using the Hub of Hope directory by charity Chasing the Stigma. In a mental health crisis, call 999 immediately.
