5 low effort, high impact (research backed) ways to reduce stress fast

A demanding professional life combined with a hectic home life is never going to be without its challenges and stresses. 

A new deadline at work, a family member with a medical problem, supporting your children through exams or starting at a new school; each of these can add more to your plate on both a practical and emotional level. It’s an ever increasing mental load of responsibility.

Over time prolonged stress can have negative impacts on your health, including disrupted sleep, reduced focus, and irritability. In turn, these can each affect your relationships as well as your performance at work.

Whatever you’re experiencing, it’s important to have strategies ready to alleviate the symptoms of stress that work for you. We’ve put together 5 effective but low effort ways to reduce day to day stress.

1. Unload it to paper

You might decide unloading whatever is bothering you to a partner or friend isn't always the best strategy because they might also have their own stresses to contend with.

If a conversation won't do it, finding somewhere private to literally pour out the thoughts bothering you is a brilliant way of losing it from your mind, especially just before bed when you need your thoughts to switch off. Even if it is just a list of the things you want to remember in the morning, taking pen to paper (or to a screen note) has been proven in studies to be a consistently effective way to 'manage your mind'.

2. Go outside, leave your phone (and headphones) behind

There’s a saying: “A walk won’t solve all of your problems but there’s no problem in your life that will be made worse by going for a walk.”

Walking is deeply rooted in our primeval past and is yet so relevant today.

You’re in control of how long, where and when. As a micro-escape, a short walk allows your mind to rest, process emotions, de-clutter and re-organise. You’ll be amazed by your new fresh perspective.

Be among nature if you can, (shown to have even greater mood boosting properties when compared to regular exercise) and look for somewhere peaceful - leave the headphones and urban noise behind for a few moments. 

Before noon you’ll benefit from a blast of blue light (even if the sun isn’t shining) and a circadian rhythm reset to help you sleep later.

Perhaps aim for 5 mins in the morning, and 5 mins in the evening - and bathe in the mood boosting endorphins. 

3. Pet a pet

If you share a home with a cat or dog, they’ll likely want to be close by when you WFH. 

Research has shown simply petting a dog or cat lowers the stress hormone cortisol, while the social interaction between people and their pets actually increases levels of the feel-good hormone oxytocin (the same hormone that bonds mothers to babies).

Turning your attention to your pet for a few moments while you work is a great way to break away from the screen, feel the soothing effects of touching soft fur, and remind yourself of the wonderful bond that exists between you and your animal friend.

4. Play a favourite song or piece of music

Many studies have found music to have positive benefits for mind and body including lowering heart rate and cortisol, releasing endorphins that make us feel happy, and reducing stress symptoms (there’s a great overview of the research in this paper about music therapy). 

Let’s face it though, we don’t need academics to tell us how good it feels to hear music we love. It triggers good memories, makes us want to dance, or brings a sense of calm - depending on the music we’ve chosen. So find the track that lifts you, and play it loud!

5. Book a fun thing to do at the weekend

When a crazy work week spins by, it can be easy to put off thinking about the weekend until later - and before you know it, it’s arrived with nothing planned. Here’s a reminder to plan some fun activities for your time off. It’s important.

Having something fun to look forward to - such as a Park Run, massage, pub lunch, afternoon tea with a friend, or a family outing, can keep your mood up as you power through your week. 

These solutions are intended to help relieve day-to-day stresses and are not given as medical advice. If you are experiencing stress over a longer period of time it may be useful to speak to your GP or a therapist to explore more in-depth practices.