7 simple ways to manage stress in a busy world
When you’re balancing work and the wellbeing of your loved ones with everyday tasks, you may find that life gets incredibly busy.
Or if you feel like you rarely get a moment’s peace from the minute you wake up to the time you go to bed, you can feel mentally drained and short-tempered.
These busy schedules often go hand in hand with high levels of stress.
In fact, an article from Vitality (published 22 April 2025) reveals that, according to research, 22% of Brits admit to feeling stressed every day, while a further 21% say they’re seriously stressed at least once a week.
If left unmanaged, stress can affect almost all aspects of your wellbeing, such as your:
Physical health, including high blood pressure, headaches, and a weakened immune system
Quality of sleep
Concentration
Appetite
Ability to cope with daily challenges.
It’s important to note that removing stress from your life entirely is almost impossible. However, you can take practical steps to manage it.
So, continue reading to discover seven simple ways to help you manage stress in a busy world.
1. Get out and exercise
Physical activity is one of the simplest yet most effective ways to reduce stress. When you move your body, your brain releases endorphins, the feel-good chemicals that improve your mood and helps you feel calmer.
You don’t need to run a marathon to benefit, either. A brisk walk, short bike ride or a few stretches might even be enough to make a difference to your long-term wellbeing.
That being said, the NHS recommends that adults aged 19 to 64 should aim to do at least 150 minutes of moderate-intensity activity a week, or 75 minutes of vigorous-intensity exercise and following this advice might maximise your chances to manage your stress this way.
2. Get in touch with your friends and family
Spending time with people you trust can help you process your stress and feel supported. Even a brief phone call or a quick catch-up over coffee could lift your mood and refresh you, helping relieve some of the stress you can find yourself under.
You might even find that sharing your challenges and problems with a friend or family member who understands you can help you release tension and stress, as the old adage says, “a problem shared, is a problem halved”.
3. Spend some time doing the activities you enjoy
When your days are packed, it’s easy to let your hobbies fall by the wayside. Yet, making time for the activities you genuinely enjoy could give your mind a much-needed break.
Whether you like reading, cooking, playing an instrument, or anything else, activities you love offer an escape from your daily pressures.
These moments can also reduce your anxiety levels and help you recharge your mind to help take on more difficult tasks ahead.
4. Get plenty of sleep
The amount of sleep you get can affect both your stress levels and the way you manage challenges each day.
Without enough rest, your body produces more of the stress hormone, cortisol. And when you’re feeling tired, you may find it harder to focus on even the simplest of tasks and think clearly.
This, in turn, can cause more stress and affect the quality of your sleep that night, resulting in a vicious cycle.
As such, it’s vital to create a regular bedtime routine.
According to Bupa, on average adults between the ages of 18 and 65 need between seven and nine hours of sleep each night, while people 65 and over should aim for between seven and eight hours.
To achieve this, you may want to:
Avoid screens and distractions in bed
Keep your room cool and dark
Aim for a consistent sleeping pattern.
Over time, these habit changes can improve your energy levels, concentration levels, mood, and your ability to cope with stress.
5. Focus on your breathing
Controlled breathing techniques are a quick and easy way to calm your nerves and reduce immediate stress.
If you are feeling overwhelmed, you could try taking slow, deep breaths in through your nose and out through your mouth, repeating this for a few minutes to help calm yourself.
Techniques such as “box breathing” – where you inhale for four seconds, hold for four, exhale for four, then hold for four, doing this ideally for 4 minutes – could help you lower your heart rate and respond to challenges more calmly.
6. Learn to accept that you can’t change everything
Even though you can take steps to limit stress, some sources are unavoidable. Learning to accept that some things are outside your control could prevent unnecessary frustration and help you conserve energy for the things you can influence.
You may want to practise reframing your negative thoughts or using mindfulness techniques that allow you to recognise when stress is unhelpful.
Accepting your limits doesn’t mean giving up entirely; rather it means focusing on solutions and letting go of the pressures that don’t benefit you.
7. Know when to get help
Stress can sometimes become too much to manage on your own. If you often feel overwhelmed, anxious, or consistently unable to cope, it might be worth seeking professional help.
You could start by speaking with your GP. They can diagnose conditions, offer advice, or refer you to specialists, such as NHS Talking Therapies.
This is confidential cognitive behavioural therapy (CBT) and goal-oriented support that helps you change how negative thought patterns and behaviours affect your life.
If you’d prefer a quick chat, you could call NHS 111, or one of the many mental health charities, such as Mind or CALM.
There is no shame in reaching out, as it’s a proactive step that can help you develop more comprehensive coping strategies and protect your mental wellbeing.