How to manage persistent stress while staying healthy

While a bit of stress can help motivate us to meet deadlines or tackle challenges, long term stress can take a serious toll on both mental and physical health. 

When stress becomes persistent it can disrupt nearly every system in your body and do thing like:

-> Increases anxiety, reducing focus, and impacting your ability to make decisions

-> It raises cortisol levels, leading to increased blood pressure, suppressed immunity and weight gain

-> High stress interferes with sleeping patterns and make you feel less refreshed and more irritable

-> Stress can cause stomach problems, including bloating and disrupted digestion

With simple adjustments, you can reduce stress and protect your health.

1. Build Micro Breaks Into Your Day

When you’re glued to your desk, stress builds up over time. Combat this by taking 5-10 minute breaks every hour to stretch, walk, or do deep breathing exercises. These "micro breaks" reset your mind and lower cortisol levels.

2. Prioritise Movement

Exercise isn’t just about physical fitness, it’s one of the best ways to reduce stress. Aim for a mix of activities, such as:

-> A brisk 20-minute walk can calm your mind and elevate your mood

->Building physical strength often translates to mental resilience

-> Stretching and mobility exercises lower stress hormones and improve flexibility

3. Adopt a Stress-Resilient Morning Routine

Start your day with intention:

-> A glass of water kickstarts hydration and fights fatigue

-> Avoid sugary breakfasts that spike and crash your energy

->A 5-minute review of priorities reduces overwhelm

4. Master the Power of No

Stress often comes from overcommitting. Learn to set boundaries by saying no to nonessential tasks. Remember, your health and well-being should come first.

5. Nurture Social Connections

A quick chat with a friend or colleague can instantly reduce stress by releasing oxytocin, the "feel-good" hormone. Invest time in meaningful connections to create a support system that keeps you grounded.

6. Embrace Stress-Reducing Nutrition

Certain foods naturally combat stress:

-> Spinach and kale are rich in magnesium, which helps reduce stress

-> Salmon is high in omega-3s which helps lowers cortisol and promotes brain health

-> Berries are packed with antioxidants that counteract stress's effects on the body

Chronic stress isn’t just a state of mind, it’s a whole-body issue. Without managing it, stress can contribute to burnout, weight gain, and long-term health problems like heart disease. However, with the right strategies, you can build resilience and take back control.

If stress has been weighing you down, remember: small steps create big changes.

Whether it’s committing to a daily walk, eating a balanced breakfast, or practising mindfulness, every choice counts.

By making stress management a priority, you’ll feel more energised, focused, and in control of your health even in the most demanding of jobs.

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