Introduction

Stress is a normal part of life, but how we respond to stress can have a significant impact on our overall health and well-being.

While it’s impossible to remove every source of stress, there are many healthy habits that can help you cope more effectively with life’s challenges.

Stress management isn’t about pretending problems don’t exist or trying to stay happy all the time.

Instead, it’s about developing practical strategies that help you recover from stressful situations, maintain perspective and protect your physical and mental health.

The encouraging news is that many effective stress-management techniques are simple, inexpensive and can be incorporated into your everyday routine.

At 1% Movement, we believe managing stress is similar to improving fitness or eating healthier. Small, consistent habits often have a greater long-term impact than occasional big changes.

In this article, you’ll learn evidence-informed strategies that can help you manage everyday stress and build resilience over time.

If you haven’t already, we recommend reading What Is Stress? first.

Why Healthy Stress Management Matters

Everyone experiences stress differently.

Some people recover quickly after stressful situations, while others may find stress affecting their sleep, mood or ability to concentrate.

Developing healthy coping strategies can help you:

• Feel more in control. 
• Improve emotional well-being. 
• Support better sleep. 
• Maintain healthy relationships. 
• Stay physically active. 
• Improve overall quality of life. 

Rather than eliminating stress, healthy coping strategies help you respond to challenges in more constructive ways.

Move Your Body

Regular physical activity is one of the most effective lifestyle habits for supporting both physical and mental well-being.

When you’re physically active, you’re not only benefiting your heart, muscles and bones—you may also notice improvements in how you cope with everyday stress.

Activities may include:

• Walking.
• Swimming.
• Cycling.
• Strength training. 
• Yoga. 
• Dancing.
• Recreational sports. 

You don’t need long or intense workouts to experience benefits.

Even a short walk outdoors can provide an opportunity to step away from stressful situations and reset your mind.

The best activity is one you enjoy and can maintain consistently.

Prioritise Quality Sleep

Sleep and stress influence each other.

Stress can make it harder to fall asleep, while poor sleep can make stressful situations feel more difficult to manage.

Improving your sleep habits may help strengthen your ability to cope with daily challenges.

Some helpful habits include:

• Maintaining a regular sleep schedule. 
• Creating a relaxing bedtime routine. 
• Limiting screen time before bed. 
• Keeping your bedroom comfortable and quiet. 

Quality sleep provides your body and mind with an opportunity to recover and prepare for the following day.

Stay Connected with Others

Humans are naturally social.

Spending time with supportive family members, friends or trusted colleagues can help you feel understood during stressful times.

You don’t always need someone to solve your problems.

Sometimes simply talking with another person can provide reassurance and a different perspective.

Ways to stay connected include:

• Calling a friend. 
• Meeting someone for a walk. 
• Spending time with family. 
• Joining a community group. 
• Participating in hobbies with others. 

Positive social connections are recognised as one of the pillars of Lifestyle Medicine because they support both physical and mental well-being.

Make Time for Activities You Enjoy

When life becomes busy, enjoyable activities are often the first things people stop doing.

Ironically, these activities may be exactly what helps restore balance.

Examples include:

• Reading.
• Gardening.
• Listening to music. 
• Painting.
• Cooking.
• Spending time in nature. 
• Playing with pets. 
• Photography.

Making time for hobbies isn’t a luxury.

It can be an important part of maintaining your well-being.

Spend Time Outdoors

Nature provides a welcome break from busy routines.

Whether it’s a local park, a beach or a quiet walking trail, spending time outdoors may help you feel refreshed and mentally recharged.

Simple ideas include:

• Walking during your lunch break. 
• Visiting a nearby park. 
• Sitting outside with a book. 
• Gardening.
• Going for a weekend hike. 

Combining physical activity with time outdoors can be an enjoyable way to support both physical and mental health.

Practise Relaxation Techniques

Relaxation techniques can help calm both the mind and body during stressful periods.

Different approaches work for different people, so it’s worth exploring a variety of techniques to find what suits you best.

Examples include:

• Deep breathing exercises. 
• Progressive muscle relaxation. 
• Gentle stretching. 
• Meditation.
• Mindfulness.
• Listening to calming music. 

Even spending just a few minutes each day practising relaxation can become part of a healthy stress-management routine.

We’ll explore breathing exercises and mindfulness in more detail in the next two articles.

Set Healthy Boundaries

Many people experience stress because they take on more responsibilities than they can comfortably manage.

While helping others is valuable, it’s also important to recognise your own limits.

Healthy boundaries may involve:

• Learning to say no when appropriate. 
• Prioritising important tasks. 
• Delegating responsibilities where possible. 
• Taking regular breaks during work or study. 
• Protecting time for rest and recovery. 

Setting boundaries isn’t selfish—it helps protect your well-being and allows you to manage your responsibilities more sustainably.

Eat Well and Stay Hydrated

Nutrition and hydration also play a role in supporting your overall well-being.

Although healthy eating won’t eliminate stress, maintaining regular, balanced meals helps provide your body with the energy and nutrients it needs to function effectively.

Helpful habits include:

• Eating regular meals. 
• Including a variety of fruits and vegetables. 
• Choosing wholegrain foods more often. 
• Drinking enough water throughout the day. 
• Limiting excessive intake of highly processed foods. 

Looking after your physical health creates a stronger foundation for coping with life’s challenges.

Focus on What You Can Control

One of the most effective ways to reduce unnecessary stress is to separate the things you can control from those you cannot.

For example, you may not be able to control:

• The weather. 
• Traffic.
• Other people’s behaviour. 
• Unexpected events. 

However, you can often control:

• How you organise your day. 
• How you respond to challenges. 
• Whether you make time for exercise. 
• Whether you maintain healthy sleep habits. 
• Whether you ask for help when needed. 

Focusing your energy on the things you can influence can help reduce feelings of overwhelm and improve your sense of control.

Know When to Seek Support

Everyone experiences stressful periods.

However, if stress becomes persistent, overwhelming or begins affecting your work, relationships or daily life, it’s important to seek support.

Helpful sources of support may include:

• Family members. 
• Trusted friends. 
• Workplace support services. 
• Counsellors.
• Psychologists.
• Other qualified healthcare professionals. 

Seeking support is not a sign of weakness.

Recognising when you need help is an important part of looking after your health.

Small Habits Make a Big Difference

Many people look for one solution that will completely remove stress.

In reality, stress management is usually built from several small habits working together.

These might include:

• Going for a daily walk. 
• Getting enough sleep. 
• Eating balanced meals. 
• Taking regular breaks. 
• Practising deep breathing. 
• Spending time outdoors. 
• Staying connected with supportive people. 

Each habit may seem small on its own.

Together, they can help improve your ability to cope with everyday stress and build long-term resilience.

Frequently Asked Questions

What’s the best way to manage stress?

There isn’t one strategy that works for everyone.

Regular physical activity, quality sleep, healthy eating, relaxation techniques and supportive relationships are all evidence-based approaches that may help manage everyday stress.

Finding a combination of strategies that fits your lifestyle is often the most effective approach.

Can exercise reduce stress?

For many people, yes.

Regular physical activity is associated with improvements in both physical and mental well-being and can be a helpful way to cope with everyday stress.

Choose an activity you enjoy to make it easier to stay consistent.

Does mindfulness help with stress?

Many people find mindfulness helpful for managing stress.

Mindfulness encourages paying attention to the present moment with openness and curiosity, rather than becoming caught up in worries about the past or future.

We’ll explore mindfulness in more detail in the next article.

What if I don’t have much time?

Stress management doesn’t always require large amounts of time.

Simple habits—such as taking a 10-minute walk, practising deep breathing for a few minutes or stepping outside during your lunch break—can fit into even busy schedules.

Small actions performed consistently can still make a meaningful difference.

When should I seek professional help?

If stress becomes overwhelming, lasts for an extended period or significantly affects your daily life, relationships or ability to function, it’s important to speak with a qualified healthcare professional or mental health provider.

Early support can help you develop effective strategies and access appropriate care if needed.

Key Takeaways

• Managing stress is about responding to life’s challenges in healthy ways rather than trying to eliminate stress completely. 
• Regular physical activity, quality sleep, balanced nutrition and supportive relationships all contribute to better stress management. 
• Relaxation techniques, healthy boundaries and focusing on what you can control may help reduce feelings of overwhelm. 
• Different strategies work for different people, so it’s helpful to explore approaches that fit your lifestyle. 
• Building resilience is a gradual process that develops through small, consistent habits. 

Conclusion

Stress is an unavoidable part of life, but it doesn’t have to control your well-being.

By developing healthy coping strategies—such as staying physically active, prioritising sleep, maintaining supportive relationships and making time for relaxation—you can improve your ability to navigate everyday challenges with greater confidence and resilience.

Remember that there is no single “perfect” way to manage stress. The most effective approach is one that fits your lifestyle and can be maintained over time. Small, consistent actions often have a greater long-term impact than dramatic changes that are difficult to sustain.

At 1% Movement, we believe resilience is built one habit at a time. Every walk, every deep breath, every good night’s sleep and every moment spent looking after your well-being is another step towards a healthier, more balanced life.