How to deal with stress: 10 things that help

2 min read · 10 steps · Updated 3 October 2026

Stress is the body's reaction to pressure. A little sharpens you. Too much for too long wears you down, with poor sleep, tension, irritability and a head that will not switch off. The ten points below are the NHS's list of what helps, in an order that works for most people.

This is general information, not medical advice. If the problem lasts for weeks or affects your daily life, speak to a doctor.

Step by step

1. Be active

   Exercise does not make the cause of the stress go away, but it takes the edge off the feeling and clears the head. A brisk half-hour walk is enough. Do it daily while things are hard.

   Done

2. Take control

   Feeling helpless is one of the main causes of stress. Write down the problem and every possible step, however small. Choose one and do it today. Acting, even a little, feels very different from waiting.

   Done

3. Connect with people

   Talk to a friend, a relative or a colleague. Saying a problem aloud makes it smaller, and other people see solutions you do not. Time with people you like also relaxes you directly.

   Done

4. Keep some time for yourself

   Block a couple of evenings a week for something you enjoy: sport, music, cooking, seeing friends. Protect that time as you would a work appointment.

   Done

5. Challenge yourself

   Learning something new, such as a language or a sport, builds confidence, and confidence makes pressure easier to carry.

   Done

6. Avoid unhealthy habits

   Alcohol, smoking and a lot of caffeine feel like relief for an hour and add to the problem afterwards. They do not solve what is causing the stress.

   Done

7. Help other people

   People who help others, through volunteering or small favours, cope better with their own difficulties. It also puts your own problems into proportion.

   Done

8. Work smarter

   Put the tasks that make a real difference first and accept that the list will never be empty. Leave the least important things for last, or leave them out.

   Done

9. Look for the positives

   At the end of each day, write down three things that went well or that you are grateful for. It trains attention away from only seeing what is wrong.

   Done

10. Accept what you cannot change

    Some things are outside your control, such as a company cutting jobs. Put your energy into what you can influence, for example looking for a new job.

    Done

Good to know

For a quick break in a tense moment, breathe slowly: in through the nose for a count of about four, out through the mouth a little longer, for a few minutes.

See a doctor if stress lasts for weeks and you cannot cope, if you have panic attacks, or if you feel low most of the time. If you have thoughts of harming yourself, call the emergency number or a crisis line at once. In Germany the Telefonseelsorge is free on 0800 111 0 111, around the clock.

Sleep and stress feed each other: how to fall asleep faster and sleep better.

Related: how to stop overthinking, how to focus better and how to build a habit that actually sticks.

In short: Move, take one step on what you can change, talk to people, keep time for yourself, learn something, avoid alcohol and caffeine as crutches, help others, put the important tasks first, note the positives, accept the rest.