5 Healthy Ways to Manage Stress and Anxiety

Stress and anxiety: what is the difference?

Stress is your body's response to pressure. The World Health Organization describes it as a natural response, and notes that a little can even be useful. Anxiety is feeling worried or on edge, and it can sometimes continue even when the pressure has passed.

NIMH says stress and anxiety can show up as excessive worry, uneasiness, tension, headaches or body pain, high blood pressure and loss of sleep.

Most people feel stressed or anxious at times. It becomes a concern when it interferes with your everyday life, makes you avoid things or seems always present, according to NIMH.

This article is about everyday stress and simple self-help. It does not diagnose or treat anxiety disorders. If you think you may have one, talk to a doctor.

Way 1: Move your body

NIMH lists exercise among healthy ways to cope with stress and says just 30 minutes of walking every day can boost your mood and improve your health. The NHS says physical activity can improve your mental wellbeing.

• Take a brisk walk, and split it into shorter walks if you like.
• Stretch or do gentle yoga.
• Dance to a few songs.
• Do a short strength session. See our home workout guide.

Way 2: Breathe slowly

The NHS breathing exercise suggests letting your breath flow deep into your belly as far as is comfortable, breathing in through your nose and out through your mouth, counting from 1 to 5 as you breathe in and again as you breathe out, and repeating for at least 5 minutes. It says you may not reach 5 at first.

• Sit or stand with your feet flat.
• Loosen tight clothing.
• Breathe slowly and evenly.
• If you feel dizzy, stop and breathe normally.

Try our guide to box breathing for another counted pattern.

Way 3: Protect your sleep and routine

NIMH suggests sticking to a sleep routine, making sure you get enough sleep, eating healthy regular meals and avoiding excess caffeine. The NHS suggests avoiding screens for an hour before bed.

• Keep a steady bedtime and wake time.
• Have your last caffeine earlier in the day.
• Eat regular meals.
• Make your bedroom quiet, dark and cool.

See our guides to improving sleep quality and the 30-minute wind-down routine.

Way 4: Write it down

NIMH lists keeping a journal among healthy ways to cope. It also suggests identifying and challenging negative and unhelpful thoughts. The NHS says writing things down can help clear your mind before bed.

• Write a to-do list, and circle one thing.
• Write a worry and one thing you can do about it.
• Write three things you are grateful for.

See our guides to journaling and gratitude.

Way 5: Connect with people

NIMH suggests reaching out to friends or family members who help you cope, and the NHS says good relationships are important for your mental wellbeing.

• Call or meet a friend.
• Join a group or class.
• Talk to someone you trust about how you feel.
• Ask for help with one task.

See our guide to why talking about your feelings matters.

A worked example: a stressful week

Maya has a big deadline and feels tense and short-tempered. She is sleeping badly and skipping lunch.

She picks two habits. First, a ten-minute walk at lunch. Second, a written to-do list before bed, with three top tasks circled.

On the hardest night, she does five minutes of slow breathing before sleep. She calls a friend at the weekend.

The deadline is still stressful, but Maya feels a little steadier and sleeps better. If the tension had lasted for weeks, she would have talked to her doctor.

Questions to ask yourself

A few honest questions help you tune the habit to your life. Write your answers down if you like.

• What is stressing me most right now?
• Which of the five ways feels easiest?
• What is in my control today?
• Who could I talk to?
• What would tell me I need more support?

Myths worth dropping

Myth 1: You should be able to think your way out

Stress lives in the body as well as the mind. Movement, breathing and sleep matter.

Myth 2: Anxiety means you are weak

Anxious feelings are common and human. Getting support is sensible.

Myth 3: Self-help replaces professional care

Self-help is useful, but it does not replace care from a professional when you need it.

How to make it a habit

A small habit that you repeat beats a big plan you drop. These ideas help.

• Tie it to something you already do, such as your morning walk.
• Start with two minutes, not twenty.
• Keep what you need in sight, such as a notebook or a glass of water.
• Track it with a tick on a calendar.
• If you miss a day, simply start again.

Our article on how to build a habit that sticks has more ideas.

Adapting it to your situation

• If you work long hours: anchor the habit to a break, such as your lunch or your commute, and keep it to two minutes.
• If you are a parent or carer: use the quiet moments, such as after the children are asleep, or do it together as a family.
• If you are a student: use it as a break between study blocks, and keep sleep steady.
• If you are older or retired: pair it with a walk or a cup of tea, and share it with a friend.
• If you live alone: add a short call or message to someone to keep connected.

The habit is the same. Only the setting changes. Choose what suits your day.

Making it work on busy or hard days

Some days you will have little time or energy. That is when a tiny version helps most.

• Do the one-minute version: one slow breath, one line, one kind thought.
• Attach it to a pause you already have, such as waiting for the kettle.
• Lower the bar. Something small still counts.
• Ask someone for help with one task to free up time.
• Be gentle with yourself. A missed day does not undo your progress.

If everything feels too hard for weeks, that is a sign to talk to someone, not to try harder.

Notice how you feel

Change is easier to see when you keep a light record. A short note at the end of each day is enough.

• Rate your mood from 1 to 5.
• Note your sleep and energy.
• Note one thing that helped and one thing that did not.
• Look back after two weeks for patterns.

You may notice that better sleep, a walk or a chat with a friend lifts your mood. Use those patterns to build your plan.

When to get help

This article is about everyday wellbeing. NIMH says to talk to a professional if you have severe or distressing symptoms that have lasted 2 weeks or more, such as trouble sleeping, changes in appetite, difficulty concentrating or losing interest in usual activities.

Talk to your doctor or another qualified professional if the feeling lasts, gets worse or affects your daily life.

How it fits with the five steps to mental wellbeing

The NHS describes five simple steps that support mental wellbeing. This habit fits into them, and they work best together.

• Connect with other people. The NHS says good relationships are important for your mental wellbeing. Try regular family meals, visiting friends or a video call.
• Be physically active. The NHS says physical activity can improve your mental wellbeing by raising self-esteem and causing positive mood changes. Choose something you enjoy.
• Learn new skills. Cooking, a course or a language can boost confidence and give a sense of purpose.
• Give to others. Small acts of kindness can create positive feelings and strengthen connections.
• Pay attention to the present moment. The NHS describes mindfulness as noticing your thoughts, feelings and surroundings.

You do not need to do everything. Pick one step this week that appeals to you, and build from there. Our guides on mindful walking and walking for fitness combine two steps at once.

Signs you may need more support

NIMH says to consider help when symptoms interfere with your everyday life, cause you to avoid doing things or seem to be always present. It says that if you are struggling to cope, or the symptoms of your stress or anxiety will not go away, it may be time to talk to a professional. Treatment can include psychotherapy, medication or both.

It also suggests seeking help for severe or distressing symptoms that have lasted 2 weeks or more.

Recap: the main points

• Stress is a natural response to pressure, and anxious feelings are common.
• Five habits help: move, breathe, sleep well, write and connect.
• NIMH and the NHS give simple, practical guidance for each.
• These are self-help habits for everyday stress, not treatments.
• Talk to a professional if symptoms last or interfere with life.

Managing stress and anxiety: frequently asked questions

Want a fuller toolkit for everyday stress? Read our Stress Management Guide.

Sources and further reading

We checked the figures and guidance in this article against these sources. This article does not give personal medical advice.

• NIMH: I'm so stressed out! fact sheet
• NIMH: Caring for your mental health
• NHS: Breathing exercises for stress
• NHS Every Mind Matters: How to fall asleep faster and sleep better
• NHS: Five steps to mental wellbeing
• World Health Organization: Stress

Want more? Head back to the Mental Wellbeing hub or read the Start Here guides.