Stress is unavoidable in today’s world – whether it’s work, relationships, finances or just the general pace of life. While a little pressure can be helpful, chronic stress can take a toll on our physical and mental wellbeing. The good news? There are simple, proven ways to reduce stress that don’t involve booking a spa weekend or disappearing to a remote island.

Here are five science-backed ways to de-stress, with the research behind them – and how to work them into your daily life.

1. Move Your Body (Especially With Regular Exercise)

The thinking: Physical activity reduces levels of the body's stress hormones, such as adrenaline and cortisol. At the same time, it stimulates the production of endorphins – the body’s natural mood elevators.

The research: Numerous studies, including those from Harvard Medical School and the NHS, have found that regular moderate-intensity exercise significantly lowers symptoms of anxiety and depression. Even short bouts – like a brisk 20-minute walk – can create immediate improvements in mood and energy.

The benefit: Regular movement doesn’t just help clear your head. It boosts resilience to stress over time, improves sleep, and supports better long-term physical health.

🟢 Pro tip: Make exercise a non-negotiable part of your week. If time is short, even 15–30 minutes of strength training or a quick kettlebell circuit can do wonders.

2. Breathe Deeply (And Learn to Control It)

The thinking: Shallow breathing is a common response to stress, activating the fight-or-flight response. Deep, controlled breathing helps signal to your nervous system that you are safe, shifting you into a calmer, parasympathetic state.

The research: Techniques like diaphragmatic breathing, box breathing, or the 4-7-8 method have been shown in clinical settings to reduce blood pressure and heart rate, lower cortisol, and increase feelings of calm.

The benefit: Just a few minutes of deep breathing each day can help you respond to stress more calmly, sleep better, and focus more clearly.

🟢 Pro tip: Use a breathing app or simply pause every few hours to take 5 slow, deep breaths. It’s like hitting the reset button.

3. Prioritise Sleep (Seriously, Guard It)

The thinking: Poor sleep and stress feed into each other. When you’re sleep-deprived, you’re more likely to feel overwhelmed and less equipped to manage daily pressures.

The research: A study from the University of California, Berkeley, found that even one night of poor sleep increases anxiety by up to 30%. On the flip side, regular quality sleep improves emotional regulation, memory, and decision-making.

The benefit: Better sleep reduces reactivity, boosts mood, and supports immune and brain function. It’s your most underrated tool for resilience.

🟢 Pro tip: Create a wind-down routine that includes a screen-free hour, a warm shower, or reading something light.

4. Get Outdoors (Even Briefly)

The thinking: Nature exposure reduces mental fatigue and allows the brain to recharge. It also lowers blood pressure and heart rate, creating a sense of calm and grounding.

The research: A study published in Frontiers in Psychology found that just 20 minutes in nature significantly reduced cortisol levels. Green spaces have been linked with lower rates of depression and anxiety.

The benefit: You don’t need to hike a mountain – even a short walk in a park or sitting near trees can reduce stress levels.

🟢 Pro tip: Combine this with movement for double the effect. A lunchtime walk or an outdoor workout is a brilliant stress-buster.

5. Talk It Out (Don’t Bottle It Up)

The thinking: Humans are social beings. Connection with others reduces the impact of stress and provides perspective, emotional support, and encouragement.

The research: Studies from the American Psychological Association and UK mental health services confirm that talking about your feelings – whether with a friend, therapist, or coach – can reduce cortisol and increase coping ability.

The benefit: Talking helps you make sense of your thoughts, feel less alone, and often leads to practical solutions or support.

🟢 Pro tip: Book regular check-ins with someone you trust – and don’t wait until things feel overwhelming.

You Don’t Have to Tackle Stress Alone

Stress might be part of modern life, but managing it well is a skill you can build – and it's easier with guidance.

As a one-to-one health and exercise professional, I specialise in helping people create sustainable routines that support both physical and mental wellbeing. Whether it’s getting back into regular movement, improving your sleep and energy, or building habits that actually stick, I’m here to help you take action – and feel better for it.

You don’t need to do it all at once. You just need to start.