10 Simple Ways to Manage Everyday Stress

Author: Dr Nnenna Chiloli, MBBS, MPH

Medical Reviewer: Dr Azuka Chinweokwu Ezeike, MBBS, FWACS, FMCOG, MSc (PH)

Highlights.

• Stress is the body’s physical or emotional reaction to unfamiliar or difficult circumstances. 
• It is a usual way our body and mind react to life's big tasks.
• Stress is recognised as a risk factor for numerous detrimental health outcomes.
• Getting rid of stress fully is not possible, but we can deal with it using different ways.
• Simple ways of managing stress include things like slow deep breathing, relaxing, getting good at time use, talking it out, exercising, and eating well.

Introduction.

Feeling stretched thin? You are not alone .Life keeps moving fast, even when we wish it wouldn’t. Every day, we deal with work, a long list of things to do, tight times to finish work, family needs, and surprises that stress us out.

The good news is this: handling stress can be simple. It does not need big shifts in how you live. Some of the best methods are surprisingly easy to use. You can start using them today.

No matter how your day goes, this text will look at simple, daily ways to help you feel calm, steady, and sharp.

What is Stress?

 The World Health Organization (WHO) defined stress as a state of worry or mental tension caused by a difficult situation. Stress is one’s reaction to pressure and changes in everyday life [1]. It is your body’s natural defence against danger caused by an experience or concept that causes you to feel anxious, irate, or annoyed [2]. It is a circumstance when an individual’s coping resources are overwhelmed by the pressures they face.

Stress is usually seen as bad and harmful. In truth, stress hurts only when it’s too much or lasts too long, going past what a person can handle.Some stress is good and helps us stay alert and accomplish the day's tasks. Nonetheless, persistent, unmanaged stress can result in major mental and physical problems  [3].

Individual differences exist in the ways people show how much stress they feel inside their bodies. What stresses you out may be of little concern to someone else. However, some part of what is going on can make this stress feel stronger, like how hard, harsh, easy to control, or expected the stress is.

Impact of stress

Short-term stress can benefit people in the following ways;

• Builds skills- short stress can help people learn how to deal with life’s hard parts. It acts as a tool for making it through tough times.
• Boosts survival- reacting well to stress can save you from harm. It's a key to getting by.
• Strengthens Immune System: Stress that doesn’t last long may make your body better at fighting off illness and healing fast  [4].

However, long-term or inappropriate  stress reactions can 

• Harm one's Health: If stress stays long or goes wrong, it can hurt both your body and mind.
• Weakened Immunity: Stress for too long makes one more prone to getting sick.
• Lower productivity: Stress can fog your mind, making it hard to think straight or do tasks well.

Signs of stress

Stress can manifest in different ways, viz.

Physical

• Headache
• Pain in the stomach
• Tightness in the muscle
• Increased heart rate

Behavioural 

• Arguing and bossiness
• Increased use of drugs and alcohol
• Compulsive smoking or eating
• Shouting, crying, or withdrawal

Emotional

• Nervousness
• Disinterest
• Anxiety
• helplessness

Cognitive

• Inability to think clearly
• Forgetfulness
• Indecision
• Inability to focus

Chronic stress can lead to more severe problems, such as depression, anxiety disorders, and cardiovascular disease.

What are ways to manage stress?

Addressing stress and identifying healthy ways to cope are essential. Here are 10 simple ways to manage everyday stress.

1. Deep breathing.

Slow, deep breathing triggers the parasympathetic nervous system, which notifies your brain that you are safe. This eases your nerves and helps your body to calm down. Benefits of deep breathing are as follows;

• Deep breathing helps the body relax

Deep breathing turns on the part of your body system that makes you feel calm. It helps you relax.

• Deep breathing cleanses the body

Deep breathing helps fill the lungs with fresh air, which contains oxygen. The oxygen passes into the blood, and at the same time, carbon dioxide, a waste product, travels from the blood back into the lungs and is then exhaled from the body.

• Deep breathing reduces pain

Slow, deep breaths help your body to release endorphins      (natural pain killers).

• Deep breathing lifts your mood

Deep breathing stimulates the brain to release the chemicals that make you feel happy and well.

• Deep breathing makes your lungs bigger and better, helping you take in more air. This helps your heart spread oxygen-rich blood all through your body.
• Deep breathing gets your blood moving better, reduces blood pressure, improves your immune system, and helps you sleep well.

An example of deep breathing is diaphragmatic breathing( also known as abdominal or belly breathing). The diaphragmatic breathing technique involves the following steps:

• Find a comfortable position, either sitting or lying down
• Place one hand on your belly and the other on your chest
• Breathe in deeply and slowly through your nose, allowing your belly to rise as your diaphragm sinks. You should feel your hand move outward on your belly.
• Then breathe out slowly through your mouth, allowing your belly to fall as your diaphragm rises. You should feel your hand on your belly move inward.
• Pause before repeating the process, paying attention to how your belly rises and falls.

2. Physical activities. 

Regular exercise such as a short walk, stretching, dancing, jumping, etc, releases feel-good hormones which naturally ease stress.

3. Listening to calming music- calming music reduces stress and anxiety.

4. Talk to someone.

Letting your heart out to a close friend, family member, or a counsellor can make heavy worries feel lighter and give you a clearer view. It also turns big problems into small, doable steps.

5. Practice mindfulness.

Mindfulness is a type of meditation in which you maintain moment-by-moment awareness of your thoughts, feelings, body sensations, and surroundings without interpretation or passing judgment. Mindfulness keeps you connected to the present, allowing you to be aware of what you sense and feel, while avoiding harsh thoughts. It blocks out bad thoughts and eases stress and worry [5].

6. Take a break from screens.

Overuse of social media daily has been positively linked to anxiety, sadness, and decreased psychological well-being [6].Taking breaks from your phone or computer helps your body and mind recover, reducing the harm and fatigue associated with excessive screen time.

7. Drink more water and eat better.

Eating good food and drinking plenty of water can lift your spirit, cut down on stress, and boost your overall health. Drinking water keeps your blood moving properly, which sends oxygen and nutrients to your muscles and organs. It also helps in getting rid of body waste.

8. Get adequate rest.

Good sleep improves your mood, clarity of thought, and decision-making, all of which help to reduce stress. Adults need at least 7 hours of sleep each day.

9. Always be thankful.

Take a moment each day to give thanks to God for the good things in your life, both big and small. Also, show gratitude to friends, family, and people around you. The practice of gratitude helps individuals cope better with stress, improves their health, and increases positive feelings.

10. Laugh more.

Laughter helps blood flow more easily and aids muscle relaxation. It also improves the immune system and relieves pain.

Conclusion.

Stress is how our bodies react when we deal with changes around us. It hits both our body and mind and can make us feel good or bad.To handle stress, big moves are not always the answer. The biggest effects are usually produced by small daily activities. By engaging in these small daily tasks, you will lower your stress levels and get ready for the future.Remember that self-care is crucial.        

References;

1. CDC. Mental Health. 2025 [cited 2025 Jul 28]. Managing stress. Available from: https://www.cdc.gov/mental-health/living-with/index.html 
2. Staff M. Mindful. 2021 [cited 2025 Jul 23]. How to manage stress with mindfulness and meditation. Available from: https://www.mindful.org/how-to-manage-stress-with-mindfulness-and-meditation/
3. Orzechowska A, Zajączkowska M, Talarowska M, Gałecki P. Depression and ways of coping with stress: A preliminary study. Med Sci Monit [Internet]. 2013 Nov 25 [cited 2025 Jul 23];19:1050–6. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3852369/
4. Dhabhar FS. Effects of stress on immune function: the good, the bad, and the beautiful. Immunol Res [Internet]. 2014 May 1 [cited 2025 Jul 28];58(2):193–210. Available from: https://doi.org/10.1007/s12026-014-8517-0
5. Hofmann SG, Gómez AF. Mindfulness-based interventions for anxiety and depression. Psychiatr Clin North Am [Internet]. 2017 Dec [cited 2025 Jul 25];40(4):739–49. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5679245/
6. Francisquini MCJ, Silva TM de S, dos Santos GC, Barbosa R de O, Dias PHG, Ruiz AB, et al. Associations of screen time with symptoms of stress, anxiety, and depression in adolescents. Rev Paul Pediatr [Internet]. [cited 2025 Jul 25];43:e2023250. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11385738/

Disclaimer:
The information provided on this website is for general educational and informational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

Published July 31, 2025