stressed woman at her desk
WELLNESS

How to combat stress

Paul Hurford 7 min read

Combat stress: 10-second summary

  • Identify: Differentiate between acute or chronic stress
  • Try breath techniques: Box breathing or belly breathing can reset the nervous response
  • Physiological activity: Improve exercise and sleep quality to recharge the body and mind

Whether it’s tension about a specific event or project, or a gradual build-up of anxiety from everyday life, stress affects most of us at some point. Understanding the causes and types of stress we encounter can help to steer towards a more peaceful existence.

Different types of stress

Acute stress

The most common form of stress is usually short-lived and triggered by a specific event, either forthcoming or recently happened. The body feels tense and the heart races for a brief time, before recovery once the moment passes. Acute stress in small doses can be useful in sharpening focus and increasing motivation. Think of it like scoring a penalty in the cup final.

Episodic acute stress

Repeated examples of acute stress leaves insufficient recovery times in-between. Those who are often rushed or over-committed can experience this type of stress. It can affect mood and emotional welfare, and can spiral if more stress episodes are anticipated.

Chronic stress

The most damaging kind of stress develops when pressure builds and persists over time without resolution. Over time, chronic stress can contribute to serious health problems including anxiety and depression, and increase the risk from heart disease and a weakened immune system.

Eustress

Often called ‘good stress’, eustress is the positive tension we feel when we’re excited or highly motivated. Starting a new job, training for a marathon or winning an award can all produce eustress. It feels energising rather than draining, and can improve performance and motivation.

The Four Types of Stress A quadrant diagram mapping four stress types by duration (short-term to long-term) and nature (positive to negative): Eustress, Acute Stress, Episodic Acute Stress, and Chronic Stress. The Four Types of Stress Short-term Long-term Positive Negative EUSTRESS • Energising and motivating • Linked to excitement or challenge • Improves focus and performance • Examples: new job, sport, travel Resolves quickly · No health risk ACUTE STRESS • Triggered by a specific event • Heart rate rises, muscles tense • Short-lived — resolves naturally • Examples: argument, near-miss Manageable · Normal response EPISODIC ACUTE • Acute stress with no recovery time • Feeling perpetually “on edge” • Linked to overcommitment & worry • Can cause irritability & burnout Needs lifestyle change · Moderate risk CHRONIC STRESS • Persistent stressors with no end • Raises cortisol over long periods • Affects sleep, immunity, heart health • Examples: debt, toxic work, illness Seek support · High health risk

Breathing to ease stress

One of the most effective and immediate ways to handle stress is something you do every second of every day: breathe. Controlled breathing activates the parasympathetic nervous system, counteracting the fight-or-flight response triggered by stress.

Box breathing is a tried and tested technique achieving success in many different contexts. It involves four equal counts of inhaling, holding, exhaling, and holding again. Even a few minutes can lower your heart rate, reduce anxiety and restore a sense of calm.

Try it yourself using the British Health box breathing tool, a visual tool that guides you through the technique at your own pace.

4-7-8 breathing: Inhale for 4 counts, hold for 7, exhale slowly for 8. Particularly useful before sleep or during moments of heightened anxiety.

Diaphragmatic (belly) breathing: Breathing deeply into your abdomen rather than shallowly into your chest. This signals safety to the nervous system and can be practised at any time.

Alternate nostril breathing: A technique from yoga that involves breathing through one nostril at a time. Research suggests it may help reduce blood pressure and promote mental clarity.

The beauty of breathing techniques is that they require no equipment, medication nor time set aside. You can practise them at your desk or on public transport; weaving remedial breathing into your daily life.

What can help ease stress?

Exercise is one of the most consistently effective stress relievers available. Physical activity releases endorphins, reduces cortisol levels, and improves sleep. Even a 20-minute walk can shift your mood and help body and mind to relax.

Good sleep can help alleviate mental and emotional fatigue. Aim for seven to nine hours a night, and try to keep a consistent sleep schedule, even at weekends.

Social connection is a powerful buffer against stress. Whether it’s a conversation with a friend, time with family, or a community you belong to, human connection helps put life into perspective.

Realistic boundaries can make a difference as chronic stress is often rooted in overcommitment. Learning to say no or to delegate isn’t selfish, it can be essential.

Limit stimulants to let the body and mind settle. Caffeine and alcohol can both amplify the stress response. Try swapping your afternoon coffee for herbal tea, or reducing alcohol if you notice it disrupting your sleep or mood.

Seek professional support if stress is affecting your ability to function. Speaking to your GP or a mental health professional is an important step in addressing persistent and overwhelming stress. Cognitive Behavioural Therapy (CBT) in particular has a strong evidence base for tension and anxiety.

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