A little stress can help you focus, but constant stress keeps your body in “alarm mode”. Over time this can cause headaches, poor sleep, stomach problems, irritability and anxiety. Learning to switch off that alarm is a skill — and it gets easier with practice.
Key takeaways
- Notice your personal stress signs early.
- Use breathing to calm your body in minutes.
- Talk to someone — you do not have to cope alone.
Common signs of too much stress
- Trouble falling or staying asleep
- Feeling tense, restless or on edge
- Racing thoughts and worry
- Headaches, tight shoulders or an upset stomach
- Losing interest in things you usually enjoy
Quick techniques that work
Box breathing (4-4-4-4)
Breathe in for 4 seconds, hold for 4, breathe out for 4 and hold for 4. Repeat for two minutes. Slow breathing tells your nervous system that you are safe.
The 5-4-3-2-1 grounding method
Name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell and 1 you can taste. It brings your mind back to the present moment.
Move your body
A 10-minute walk releases tension and boosts mood-lifting chemicals in your brain.
Daily habits for a calmer mind
- Keep a regular sleep schedule
- Limit news and social media, especially before bed
- Reduce caffeine in the afternoon
- Write down worries and one small action for each
- Spend time with people who support you
Get help if anxiety or low mood lasts more than two weeks, stops you from doing daily tasks, or if you have thoughts of harming yourself. Speak to a doctor, counsellor or a local helpline.
Note: This article is for general information only and is not a substitute for professional medical advice. Please talk to your doctor about your own health.
