16 April 2025

Stress is a part of everyday life for most people. Sometimes, in the short-term, it can be helpful. According to the British Heart Foundation, stress can prepare our body, making us more mentally alert and focused.

However, there are times when our stress levels can negatively impact our health and wellbeing. It can make us feel anxious, change our mood and behaviour, and affect how we interact with others.

A stress response in our bodies can raise our heart rate and blood pressure, and prolonged stress can also lead us to feel exhausted and eventually suffer from burnout.

There are things we can do to help us manage stress that are longer-term strategies and simple techniques to help in the moment.

Deep Breathing

Deep breathing can instantly help you feel calmer in stressful situations and can help to lower your heart rate.

Taking deep, slow breaths through the nose activate the parasympathetic nervous system, which works to help your body relax and rest. Consciously slow inhales and exhales are a good way to counter the body’s stress response.

Being Active

Exercise can be a great stress reliever. Being active can help you clear and process thoughts and help you deal with any concerns more calmly.

Harvard Medical School found there are psychological benefits to regular aerobic exercise. Your body releases more endorphins, the feel-good neuro-transmitters responsible for feeling more relaxed and optimistic.

If you are focused on your physical activity such as walking or running, it can also be a form of meditation in motion, which helps you forget about your worries and give you a moment of calm and serenity.

Connection With Others

When you connect with other people, it is a chance to share emotions and experiences, which can reduce feelings of stress.

Forming social connections can improve overall wellbeing and give you a sense of purpose and improved self-esteem, all of which can help you cope more easily with stresses.

Talking with others can help you to feel a lot less alone with any problems or worries. Reach out to family, friends or support networks for emotional support, and to help gain a different perspective. Remember, it is good to talk!

Nutritious Meals

Eating a nutritious and balanced diet can help your brain maintain a positive mood. There is a strong link between our gut and our brain as our mood can be affected by the microbiome in our gut.

When we are deficient in some nutrients, research shows that it can negatively impact our mental health. Certain macro and micro nutrients have been shown to have a beneficial affect on stress and anxiety.

Some foods are believed to help reduce stress-causing cortisol such as foods rich in Omega-3 like oily fish (eg. salmon and mackerel), flaxseeds and walnuts. According to a 2021 study in Australia, eating more fruits and vegetables can also lower stress levels.

Getting Outdoors

Spending time in nature is known to improve health and wellbeing. It has been known for many hundreds of years. Ancient Greek physician and philosopher, Hippocrates is believed to have said: ‘Nature is the best physician.’

Taking a walk, going for a run, getting out in the garden and surrounding yourself with greenery can help you to lower stress levels and feel more relaxed.

Exposure to sunlight is known to improve our mood and help reduce stress. The colour green is also shown to be soothing and has multiple benefits for our mind and body. Studies show just 20 minutes in the park can reduce stress hormones.

If you can’t get outside, research shows even looking at a picture of nature and green spaces can lead to a more relaxed body response.

Quality Sleep

Prioritise a good night’s rest to help reduce stress and anxiety. After a good sleep, you can think more clearly, make better decisions, and feel more able to tackle stressful situations.

The National Sleep Foundation found those with better quality sleep also report lower levels of stress. By taking care of your sleep hygiene such as establishing a regular routine before bed and resisting screens an hour before, you will wake more refreshed and may start experiencing less stress.

Creative Projects

Let your creative juices flow.

Doing something creative has been shown to reduce stress and improve your mood. As an emotional outlet, creativity can promote relaxation and mindfulness by helping you enter a state of flow.

Immersing yourself in a creative project can be a way of expressing yourself and exploring your emotions. Coupled with a sense of accomplishment from the end result, it has many benefits for your overall sense of wellbeing.

MindSpace Activities That Could Help With Stress

At MindSpace, we offer a full timetable of activities that can help you manage your stress through exercise, creativity, being outdoors, socialising and connecting with others. The different sessions available are based on the five ways to wellbeing and regularly taking part could help you when life gets particularly stressful or hard to manage. You can find all the activities here.

Below are a few that could help you feel a bit less stressed.

Wellbeing Garden: Our outdoor space with open sessions where you can come and help out, learn gardening techniques, and connect with others outside in the fresh air. Find out more.

1 to 1 listening: A chance to chat one to one with a trained listener to talk about anything concerning you. Be heard. Available to book on Monday evenings. Information and booking here.

Mindfulness: A guided session to help you relax and be in the moment with meditation and techniques for settling the mind. Information and booking here.

Art journaling: Explroe a variety of art techniques through expressive art journaling.An hour of mindful creativity. No skills required! Information and booking here.

Sketching: Pick up a new skill, learn from a local artist and enjoy a sketching session to explore your own creativity and drawing techniques. Information and booking here.

Tea & Chat: A cuppa, some cake, and conversation. Connect with others, be listened to, make friends. All welcome. Wednesdays and Thursdays. Book here.

Yoga: Restore balance to mind and body with a gentle yoga session each Thursday. Book here

Weekly Walk: Get outside and take a stroll around picturesque Stamford with a friendly group. Fresh air, exercise, and social connection. Book here.

After Work Connect: A chance to meet and talk with people who work during the day, to talk through any work stresses, engage in different conversations, and access support after working hours. Book here.

Running Group: A sociable running group taking a 5k route around Stamford and the local area for all ages abilities and speeds! Get together every Friday morning. Information and booking.