We all know stress – you, me and the gatepost have all experienced hectic schedules, tight deadlines, OPP (yeah, you know me) and the endless balancing act of work and life. So, today on #StressAwarenessDay, it’s worth asking: what small changes can we make right now to ease the load?
The theme this year is ‘Reduce Stress, Improve Wellbeing’ and it looks like ISMA followed their own advice by not stressing about an overly complicated message!
However, they’re probably right – reducing stress isn’t about drastic lifestyle overhauls; it’s about taking simple, manageable steps to improve our wellbeing and create a buffer against life’s daily pressures. It might even be things that you used to do that you stopped doing and you can’t remember why.
I’ll admit, I’ve been no stranger to stress. I’ve been that person running from one responsibility to the next, thinking a ‘quick break’ was a luxury I didn’t have time for. But here’s the twist: every time I actually stopped and took a breath – whether it was a walk, a quick chat with a friend, or even a power nap (I Love a power nap…with a big ‘L’) – it turned out to be more than a break. It was a recharge.
Those small moments of relief all add up, helping me feel more balanced and ready to face the day. It isn’t about doing less but about doing things that let me feel more present and focused. It not only helps me, it also improves the version of me that other people get – it’s a win/win.
Research backs up the importance of these small moments.
A study by the American Psychological Association found that even short breaks throughout the day can reduce stress by up to 30% and significantly boost productivity. These mini-breaks allow us to return to tasks with a fresh mind and renewed energy. It’s like giving your brain a quick rinse – without the need for a week-long holiday.
How can we reduce stress to improve wellbeing?
Whenever I’ve been asked to speak about stress on the radio or TV, there’s always the same question:
“What are your top tips for stress?”
The truthful answer is, I don’t have any…yet. I don’t know you and I don’t know your stressors. There’s no ‘one-size-fits-all’ answer or a magic wand to wave, which doesn’t make for good radio or TV – but there are simple habits anyone can try:
1. Pause and Breathe: Taking even a few minutes for deep breathing can bring you back to the present. Try a 7/11 breathing technique: inhale for 7 seconds and exhale for 11. It sounds small, but it makes a difference.
2. Move, Even if Briefly: A quick stretch, a walk around the block, or a moment to stand up and shake out tension can shift your energy. Movement doesn’t have to be exercise; it’s about getting out of your head and into the present moment. Out of the doing and into the being.
3. Break Tasks into Small Wins: Big projects are a fast track to feeling overwhelmed. Delayed gratification has its benefits but we all need a quick win too. Divide tasks into smaller, bite-sized actions, and check them off as you go. Every completed task adds a sense of accomplishment, which reduces stress and keeps momentum going.
4. Connect with Someone Positive: Reach out to a friend or colleague, even for a brief chat. Social support is one of the most effective ways to relieve stress and reconnect with what matters. People need people.
5. Limit News and Notifications: Staying informed is important, but information overload can spike stress levels. Give yourself boundaries, whether that’s turning off notifications for a few hours or setting a dedicated time for news updates. Work tech-free timeouts into your day.
6. You’re only here to do your best, that’s it: whatever your best is for that given day. We all give ourselves a hard time about the dreaded ‘should’ – I should be better, I should be coping, I should have done that. Stop ‘shoulding’ all over yourself and accept that you’re not a machine – even rockstars have bad performances.
Let’s talk…
If today’s theme resonates with you, consider how you can make one or two of these changes in your routine. Reducing stress doesn’t mean overhauling your life; it means creating small habits that bring moments of calm and connection back into your day. If you’re curious about more ways to reduce stress and improve wellbeing, feel free to reach out or connect with me. Sometimes, the most powerful changes start with a small step.
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