Balancing Stress with Positive Actions: Practical Steps for a Healthier Mindset

Stress is part of life; there’s no avoiding it. But how we handle it makes all the difference. Whether it's job redundancy, personal setbacks or work pressure, stress can feel overwhelming. The good news? You don’t have to let it take over. By balancing stress with positive actions, you can build resilience and feel more in control. Here are some practical steps to help you navigate tough times.

Acknowledge and Manage Your Emotions

Bottling up stress won’t make it disappear; in fact, it often makes things worse. Recognise how you're feeling and allow yourself to process those emotions. If you're worried about an uncertain future, write it down and separate what you can control from what you can't.

For example, if redundancy has knocked your confidence, focus on what you can do next; update your CV, practise interview skills and look at potential career options, rather than dwelling on what’s gone wrong. Facing your emotions head-on puts you in the driver’s seat rather than being a passenger to stress.

Stay Physically Active

Exercise is one of the best ways to relieve stress, boost your mood and clear your head. You don’t need a gym membership or an intense fitness regime; just a 20-minute walk, a short yoga session or a quick home workout can work wonders.

Struggle with motivation? Set small, realistic goals. Join a local walking group, follow an online yoga class or challenge yourself to hit a step count each day. The key is to make movement a habit; it’s a simple but powerful way to shift your mindset.

Practice Mindfulness and Relaxation Techniques

Slowing down and being present can help ease stress and anxiety. Mindfulness, meditation and breathing exercises can all bring a sense of calm, even on tough days. Apps like Headspace or Calm are great for guided meditations if you're new to it.

A quick breathing exercise to try: inhale for four seconds, hold for four seconds and exhale for four seconds. Repeat this for a few minutes and notice how it helps slow racing thoughts. If meditation isn't your thing, try journaling; writing down your thoughts before bed can help process emotions and improve sleep.

Focus on Learning and Growth

Difficult situations can be an opportunity for growth. If redundancy or uncertainty has thrown you off balance, consider it a chance to learn something new. Platforms like Coursera, LinkedIn Learning or the Open University offer free and affordable courses to boost your skills.

And it doesn’t have to be career-related. Learning a new hobby, whether it’s painting, gardening or cooking, gives you a creative outlet and a sense of achievement. The goal is to focus on things that bring you joy and purpose.

Stay Connected with Others

When you’re feeling stressed, it can be tempting to withdraw, but staying connected is so important. Talking to family, friends or support groups can give you perspective and comfort.

If opening up feels difficult, consider joining an online community or networking group. Even small social interactions, like a virtual coffee chat, a group exercise class or volunteering for a cause you care about, can help you feel supported and less isolated.

Take Control of What You Can

Stress often comes from feeling like things are out of your hands. Take back control by breaking things down into small, manageable steps. If job loss is causing anxiety, make a structured plan; update your CV, set a daily job application target and reach out to recruiters.

If money worries are adding to your stress, sit down and go through your finances. Create a budget and look at areas where you can cut back. Taking action, even in small ways, helps you feel more secure and in control.

Finally

Balancing stress with positive actions is all about making small, intentional choices every day. Whether it’s getting outside for a walk, learning something new or simply pausing to take a deep breath, these little steps add up.

Life will always have challenges, but how you approach them is what counts. Take things one step at a time, be kind to yourself and focus on what you can do. What’s one small action you can take today to bring more balance to your stress?

Disclaimer: If you are struggling with your mental health and feel unable to cope, please reach out to your GP or a mental health professional for support.