5 ways to reduce stress and take control of your well-being

My friend Charlotte is a very capable businesswoman. When she is not managing her office of staff, she is practising yoga intensely, socialising with friends or on holiday. On the surface, she excels in every aspect of life. Yet, stress doesn't discriminate.

Recently, Charlotte was blue-lighted to hospital with heart concerns. To her shock, the tests came back clear. Her symptoms were likely the result of experiencing stress and anxiety. 

But how could this be? She didn’t feel unhappy. She had a fulfilling job, a stable relationship, and financial security. She was convinced she was too strong-willed to be affected by stress.

Charlotte’s experience is a common struggle for high-achievers and those who pride themselves on resilience. When you always cope, it can be difficult to accept stress as valid - especially when life appears 'good'.

Yet, stress can build up silently. And when we neglect the activities that keep us balanced, our well-being suffers.

Why stress is so common today

I think we can safely say that life in our society is stressful for many. Talking about and recognising mental health is gaining traction but it is still taboo. Although it’s normal to express feelings of stress or anxiety the stoics amongst us, still struggle with it slightly.

If you have always coped with whatever life throws at you and view yourself as someone who's able to 'handle everything', the battle between accepting stress as valid and trying to remain positive is a tricky one.

To overcome stress, the NHS recommends:

• be active and exercise regularly
• take control
• connect with people
• take some me-time
• challenge yourself
• avoid unhealthy habits
• help others
• work smarter not harder
• try to be positive

If you view this from an alternate perspective, a lack of the above can increase your risk of stress.

As I talked with Charlotte, I suddenly understood the problem. Lifestyle shifts had led her to neglect the very things that kept her well. She wasn’t making time for exercise, socialising, or personal downtime - all crucial for managing stress.

This pattern mirrors that of many individuals experiencing burnout or even depression. While depression is a clinical diagnosis that may require deeper intervention, stress and low mood often follow a similar cycle:

The stress cycle

• Busy lifestyle leads to neglecting well-being.
• Lack of movement, connection, and joy fuels emotional exhaustion.
• Low mood makes it harder to re-engage in stress-relieving activities.
• Stress builds up and manifests in physical symptoms.

The good news? You can break the cycle.

How to reduce stress and reclaim balance

Below are five ways to reduce stress in a world where everything takes a little more effort and planning.

1. Prioritise movement and exercise

Our bodies are designed to move. Historically, humans spent their days walking, gathering food, and working with their hands. In contrast, modern life often involves sitting for extended periods, which can negatively impact both physical and mental health.

• Find what works for you - Walking, running, cycling, yoga, or dancing are all excellent options.
• Explore free resources - YouTube workouts, online personal training, or local walking groups can provide motivation.
• Make movement accessible - If a gym membership isn’t an option, opt for home workouts or outdoor activities.

2. Take control of what you can

Feeling out of control is a huge contributor to feelings of stress. Interestingly, we don't need to have control to feel happier - we simply need to feel in control. Seek to control internally rather than externally. Whilst you cannot control the weather or the traffic, you can control the choices you make. Start small; bath or shower, coffee or tea, walk or drive, phone a friend or listen to a podcast.

Check in with yourself that your everyday activities are a choice rather than an obligation or completed to meet the needs of others. The more you feel in control of yourself, the less out of control you will feel with the unexpected changes of life.

3. Nourish your body with the right nutrition

We now have so much access to information about what we need to eat to fully nourish our bodies. I personally recommend the Zoe Predict study for those who want a thorough personalised guide to their nutritional needs. However, this is a luxury item. You can also follow their podcast and blogs for valuable information. Lack of nourishment can result in a dip in mood and enhanced stress.

4. Foster meaningful social connections

Whether you like it or not, humans are social creatures. We pick up on social cues, we generally need other humans for survival and most of the time being around other humans is beneficial. Unfortunately, the way we interact with each other today isn’t natural. Sitting alongside the same person all day in an office, the nuclear family, living miles from relatives, socialising virtually.

Modern ways of connecting can lack the depth and fluidity of our ancestor’s communal living. Instead of moving in and out of large, interdependent groups, most of us have fixed social structures that can feel isolating or strained. Technology allows us to stay in touch but creates a barrier to genuine presence and connection. Because of this, many people struggle with loneliness, despite having others around them. 

Try to create opportunities for deeper, more natural social connections. For example, seek out a local community that offers regular gatherings that go beyond surface-level interactions. Prioritise in-person connection and engage in activities that encourage collaboration. Remain mindful of how you use technology, so you use it to enhance real-life connections rather than replace them. This will help you meet your innate social needs.

5. Use music as a stress-relief tool

Ambient music is a great way to relax and reduce stress. Weightless by Marconi Union was found by Mindlab International to reduce anxiety by 65%. Keep in mind that fast, complex, surprising music will have the opposite effect!

Life is naturally demanding, but stress doesn’t have to control you. By integrating stress-relief tools such as movement, proper nutrition, and strong social connections, you can create a lifestyle that supports both success and well-being.

If stress has been weighing you down, start small. One simple change today can lead to a stronger, healthier, and happier you.