International Stress Awareness Week | Our blog

Let’s take the time to pause, check in with ourselves, and ask: When was the last time we genuinely looked beyond the usual “I’m fine”? Stress affects each of us differently, but by taking proactive steps to manage it, we can make a lasting impact on our wellbeing. Imagine treating stress management like a routine wellbeing ‘MOT’—a regular check-up to keep us feeling balanced and resilient over time. 

Whether you’re leading a team, working in healthcare, or simply looking to improve personal resilience, a good understanding of stress is essential to staying healthy and balanced. This week let’s take a closer look at how we can tune up our wellbeing with a few easy yet impactful changes. 

Tips to Support Your Wellbeing 

Here are some practical tips to build resilience and support your mental health. 

Eat and Drink Well 

Staying nourished and hydrated is crucial for stress management. Consider planning meals ahead of time, perhaps with meal-prepping tools or apps that make it easier to reach healthy options, even on hectic days. 

1. Plan Ahead: Preparing meals in advance means you’re less likely to turn to unhealthy options during busy periods. 
2. Stay Hydrated: Regular water intake throughout the day helps maintain focus and reduce fatigue, a common contributor to stress. 
3. Mindful Eating: Taking time to eat without distractions helps you tune in to hunger cues, reducing the likelihood of overeating or stress-snacking.
4. Balanced Snacks: Snacks with protein, fibre, and healthy fats (like nuts or yogurt with fruit) help maintain steady energy levels and prevent stress-induced energy crashes. 

Take Breaks to Recharge 

In a packed schedule, it’s easy to forget to take breaks—but stepping away, even briefly, can have a big impact on stress levels and productivity. 

1. Schedule Breaks: Set reminders for short breaks throughout the day. Stretching, breathing exercises, or simply getting some fresh air can help reset your focus.
2. The 20-20-20 Rule: Every 20 minutes, look at something 20 feet away for 20 seconds to relieve eye strain and prevent mental fatigue.
3. Mindfulness Breaks: A quick 5-minute breathing exercise or meditation can help reduce tension.
4. Move Regularly: A short walk or desk stretches refresh the body and mind, making it easier to manage the demands of the day. 

Prioritise Good Sleep 

Good sleep is essential for managing stress, but it can be tricky. Quality rest keeps stress hormones in check, making us feel more resilient. 

1. Set a Sleep Routine: Regular sleep and wake times help regulate your body’s clock.
2. Wind Down Before Bed: Create a calming pre-sleep routine, like reading or light stretching. Avoid screens close to bedtime to keep melatonin levels balanced.
3. Create a Comfortable Environment: A cool, dark, and quiet room, along with a supportive mattress and pillow, is ideal for restful sleep. 
    

Stay Physically Active 

Exercise is a proven stress-reliever. Even light movements like walking, yoga, or stretching can boost mood, reduce tension, and improve focus. 

1. Choose Enjoyable Activities: Physical activity doesn’t have to be intense to be effective. Find what you love—dancing, walking, or even desk stretches—and incorporate it into your day.
2. Set Realistic Goals: Start small, like a 10-minute walk after lunch, and increase as you feel comfortable.
3. Make it Social: Exercising with a friend or in a class can make staying active more enjoyable and helps keep you accountable.
4. Add Movement Throughout the Day: Take the stairs, stretch during meetings, or walk during phone calls—these small efforts add up to big benefits.  

Social Connections 

Social support is one of the most powerful tools for resilience. Even a quick chat with a friend or colleague can lighten the mental load and reduce stress. 

1. Schedule Time for Connections: Regular catch-ups, whether in person or virtually, help maintain important relationships.
2. Join Supportive Communities: If you’re facing specific challenges, connecting with others in similar situations can provide comfort and perspective.
3. Practice Active Listening: Be present with others; it not only strengthens bonds but also helps you feel more grounded.
4. Balance Social and Alone Time: Knowing when to recharge alone is just as important. Finding this balance can keep your energy and mood in check.  

Make Wellbeing a Regular Check-Up 

This International Stress Awareness Week, take the opportunity to embrace a few small changes that can create a lasting impact on your mental and physical wellbeing. Whether it’s a few minutes dedicated to mindful breathing, reaching out to a friend for support, or simply prioritising rest, these small, intentional steps can add up to big changes over time. By making wellbeing a regular part of your routine, you’re not only building resilience but creating a foundation for a happier, healthier you—one check-in at a time.