5 Science-Backed Ways to Manage Everyday Stress

Stress is an unavoidable part of life—and it’s not always a bad thing. But when it starts to feel overwhelming, it’s important to know how to manage it effectively. Here, we break down five science-backed strategies to help you navigate stress and stay in control.

What Exactly Is Stress Even?

Stress is your body’s natural reaction to a challenging situation, whether physical or mental. It can be short-term (acute stress) or long-term (chronic stress), but your body responds in the same way initially.

When you're stressed, your sympathetic nervous system activates, releasing hormones like adrenaline, noradrenaline, and cortisol. These chemicals prepare your body for action by increasing blood pressure, raising blood sugar levels, and boosting oxygen supply to your brain and muscles. This is commonly referred to as the "fight-or-flight" response, a survival mechanism that dates back to when humans faced life-or-death situations daily.

This part of your nervous system works automatically, meaning you can’t consciously control it.

The Difference Between Positive and Negative Stress

Stress, in the right amount, can actually be helpful. When you feel in control, stress can motivate and focus you—this is known as eustress. It sharpens your concentration and boosts performance, helping you tackle challenges head-on.

However, when stress is prolonged or feels unmanageable, it becomes distress. This negative form of stress can lead to feelings of anger, fear, or helplessness, as well as physical symptoms like:

• Headaches
• Irritability
• Dizziness
• Muscle tension
• Sleep disturbances
• Changes in appetite

Chronic stress can have even more serious health consequences if left unchecked.

What Makes Chronic Stress Dangerous?

Over time, chronic stress can take a toll on both your body and mind. Here’s why:

• Adrenaline impacts your cardiovascular system, increasing heart rate and blood pressure to deliver oxygen-rich blood to your muscles. It also breaks down glucose and fat for quick energy.
• Cortisol helps regulate energy by breaking down glucose, fat, and even muscle tissue to provide fuel. It also suppresses non-essential functions like digestion, reproduction, and immunity during stress.

While these processes are beneficial short-term, they become harmful when stress is ongoing. Chronically elevated stress hormones can lead to:

• Digestive problems
• Weight gain
• High blood pressure
• Weakened immunity
• Skin conditions
• Chronic pain (e.g., back and neck pain)
• Anxiety and depression

How Chronic Stress Affects Eating Habits

Chronic stress can also disrupt your eating habits, making its effects even worse.

Stress increases your metabolic rate, meaning your body uses up more nutrients. If your diet isn’t nutrient-rich, deficiencies can develop. Elevated cortisol levels may also cause cravings for sugary or fatty foods as your body seeks quick energy.

Additionally, stress can leave you feeling too exhausted to cook or prepare balanced meals, leading to over-reliance on processed foods. These tend to be higher in sugar and fat but lower in essential vitamins, minerals, and fibre.

To make matters worse, stress can interfere with sleep, prompting higher caffeine consumption. While caffeine can boost alertness temporarily, excessive intake can disrupt sleep and worsen stress levels.

5 Science-Backed Strategies to Manage Stress

1. Move Your Body

Physical activity is one of the most effective ways to reduce stress. Regular exercise lowers blood pressure, decreases stress hormones, and improves mood. You don’t have to run a marathon—walking, dancing, or other moderate activities can make a big difference.

2. Eat for Resilience

A healthy, balanced diet supports your body during stressful times by strengthening your immune system and balancing hormones. Incorporate foods like:

• Legumes
• Fresh fruits and vegetables
• Whole grains
• Fatty fish (e.g., salmon, mackerel)
• Nuts and seeds

Avoid processed foods, alcohol, and excessive caffeine, as they can exacerbate stress.

3. Prioritise Sleep

Stress can interfere with sleep, and lack of sleep can heighten stress—creating a vicious cycle. Aim for at least seven hours of sleep per night. Wind down before bed with activities like meditation or deep breathing exercises to calm your nervous system.

4. Connect with Others

Spending time with loved ones can alleviate stress. Whether it’s a quick chat with a friend or a cosy evening with family, social connections provide emotional support and a sense of belonging.

Even small gestures, like a hug, can reduce cortisol levels and increase oxytocin, helping you feel calmer and more grounded.

5. Learn to Say No

Not all stressors are within your control, but some are. Setting boundaries is key to reducing unnecessary stress. Make time for yourself, whether it’s a quiet morning coffee or a restorative walk. Self-care isn’t selfish—it’s essential.

Stress is a natural part of life and, in moderation, can even be beneficial. But when it becomes chronic, it can harm your health. By incorporating strategies like movement, balanced nutrition, quality sleep, and social connections, you can create a personalised routine to manage stress effectively.

Remember, small changes can lead to big results. Start with one or two strategies and build from there—your mind and body will thank you.