Stress Awareness Day: the ‘worry window’ and 9 other ways to cope

Ever find a worry following you around all day, turning up in the queue at the shop and again at 2am? There’s a simple trick for putting it in its place, and it’s one of 10 shared for National Stress Awareness Day.

The day takes place today (Wednesday 4 November). Stress is a natural part of life and is the body’s response to pressure. Everyone feels it at times, but how you respond can make a big difference to your wellbeing.

Mental health training experts at High Speed Training have put together 10 ways to deal with it.

What is stress management, and why does it matter?

Dr Richard Anderson, Learning Experience Director at High Speed Training, said: “Stress management refers to the ways we recognise, understand and respond to stress in our everyday lives. Some levels of stress are normal and can even be helpful in keeping us alert, focused, and able to meet challenges, so it’s not about removing stress completely. Instead, we should find healthy ways to deal with our stress so it doesn’t overwhelm us.

“Managing stress effectively is important because ongoing stress can affect both mental and physical health. When stress builds up and is not addressed, it can lead to problems.”

10 ways to deal with stress

1. Create a ‘worry window’

Set aside a specific time each day to think about your worries. Outside of that time, gently remind yourself to come back to them later. This can stop stress taking over your whole day.

2. Use movement as a reset

A short walk, some stretching, or even gardening or tidying up can help release tension and clear your mind.

3. Break problems into smaller steps

Large problems can feel overwhelming. Writing them down and breaking them into manageable actions can make them feel more achievable.

4. Connect with someone you trust

Talking to a friend, family member or colleague can help you feel supported.

5. Limit information overload

Constant news or social media can increase stress. Taking regular breaks from screens and choosing when to engage can help you feel more in control.

6. Try simple breathing techniques

Slow, steady breathing can calm your body’s stress response.

7. Do something you enjoy, without pressure

Hobbies shouldn’t feel like another task. Choose activities that help you relax, whether that’s reading, drawing or listening to music.

8. Get enough rest and sleep

Sleep plays a key role in how we cope with stress. A regular sleep routine can improve mood and energy levels, and help manage the intensity or frequency of stress dreams.

9. Set realistic boundaries

Learning to say no, or asking for help when you need it, can stop stress building up.

10. Focus on what you can control

Shifting your attention to what you can influence can reduce feelings of helplessness and improve your sense of balance.

There are more tips and in-depth guidance on the High Speed Training Hub, including its full guide to 10 ways to deal with stress.

Small changes add up

Richard said: “Managing stress is not about avoiding all of our challenges in life, but about responding to them in a healthier and more productive way. Small changes to how you deal with stress can add up over time, so finding the strategies that work for you can soon make everyday pressures feel more manageable.”