10 tips for managing stress

Specialist Nurse Adviser at Bupa UK
25 April 2019

Stress can affect us all - whether it’s an event that’s affected us or we’re feeling under too much pressure. We can deal with stress by managing the external factors where we can, and building our capacity to cope with stressful situations.

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1. Exercise

This can be as simple as going for a walk; it will release natural feel-good endorphins in your brain.

2. Reduce smoking and alcohol

Though they may seem to relax you, try and cut right back as they actually make problems worse.

3. Eat well

Food affects mood so make sure you eat a healthy diet, including fruit and vegetables, and drink enough water.

4. Prioritise sleep

Good quality rest is important. To help, cut down on caffeine and screen time.

5. Practise mindfulness

Try it out. As soon as you wake up, sit up in bed, close your eyes and focus on your breathing for a few minutes. Notice how you feel afterwards.

6. Chill out

Carve out time to do the things that you enjoy and make you feel relaxed. This could be a warm bath, reading, or doing something creative.

7. Be your own cheerleader

Set realistic goals and reward your achievements however big or small.

8. Communicate

Know when to say no to things, and be aware of your own boundaries so you don’t take on too much.

9. Take a break

Whether that’s for half an hour or a holiday – a change of scenery can help you relax and gain perspective.

10. Set up a support network

Friends and family can help, or you could join a club, take up a course or volunteer to build meaningful connections.


If you’re worried about the effects of stress, don’t be afraid to ask for help, either from someone you trust, or make an appointment to see your GP.




Bupa health insurance aims to provide you with the specialist care and support you need, as quickly as possible. Find out how you can benefit.

Fatmata Kamara
Specialist Nurse Adviser at Bupa UK

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