People were feeling stressed long before the pressures of modern working life intensified. There are two choices when it comes to feeling stressed: do nothing and burn out, or make some small sustainable changes to take back control. This blog explores how to manage stress levels in a way that supports feeling happier and healthier on a long-term basis.
There is often a tendency to look for a quick fix — something that will solve everything in one go. The reality is that looking after stress levels, like any health issue, is a matter of lifelong management. The following five changes can make a meaningful difference.
1. Be Kind to Yourself
If constantly pushing, striving, and trying to achieve, it is easy to miss an important part of the jigsaw puzzle of life — reflection. Taking time on a regular basis to stop and focus on the positive parts of life is a habit worth building. Starting a journal and logging three things to be grateful for each day is a simple and effective practice. Over time, it becomes easier to recognise progress and appreciate what is going well.
2. Start a Hobby
When stressed, the instinct is often to book a holiday or take some other drastic action. Going away every time overwhelm strikes is not practical or sustainable. Instead, finding a new hobby that gives the mind something different to focus on — something fun and playful — is a far more accessible solution. Even something as simple as a colouring book for adults can help to relieve tension.
In her book Off, Tanya Goodin explains that colouring is particularly effective when feeling stressed because it alters brain waves from alpha to beta — the same process that occurs when in a state of creative flow — and helps with unwinding and sleeping more easily.
3. Schedule Time to Stop
Putting time in a diary to relax may sound over the top, but without setting the intention to take breaks the chances are it simply will not happen. Taking a few minutes to stop on a regular basis makes a genuine difference to focus and energy levels.
The Pomodoro Technique is well suited to this. It involves setting a timer for 25 minutes of focused work, then taking a five-minute break when the timer ends. Standing up, getting the body moving, and stepping away from the screen during that break is important. After four Pomodoros, a longer break of 15 to 20 minutes follows. This method builds in regular stopping points, improves focus, and helps maintain energy throughout the working day.
4. Get Moving
Moving the body first thing in the morning is one of the most effective ways to start the day well. Exercise releases endorphins — the body's natural mood-boosting hormones. A ten-minute brisk walk is all that is needed to begin feeling the effects. It does not need to be an intense workout; the key is consistency and making movement a regular part of the daily routine.
5. Take a Digital Detox
How many times is a phone picked up each day without conscious thought? Technology, and particularly social media, can easily overwhelm. Apps are designed to keep people returning constantly because the anticipation of the next 'like' or 'comment' triggers high levels of dopamine — a pleasure hormone — in the body. This uncertainty of reward also means it can feel impossible to switch off, leading to constant distraction. Taking some time each day to put technology down, be present, and engage fully with immediate surroundings helps to restore a sense of calm and control.
For a practical guide to disconnecting from technology and reclaiming time and attention, Tanya Goodin's book Off: Your Digital Detox for a Better Life offers accessible and actionable advice.
How Professional Academy Supports Your Journey
Professional Academy understands that studying alongside a busy professional life presents real challenges. Its programmes are designed to be flexible and manageable, with dedicated tutor and mentor support to help learners build confidence, manage their workload, and stay on track.
Whether you are considering a CIM marketing qualification, a sales qualification, or a management qualification, Professional Academy offers a supportive learning environment with over 27 years of experience in professional training.
To find out more, explore the full range of professional qualifications or book an advice call at a time to suit you.
