10 Tips Tips to Manage Stress | Doctor's Guide to managing stress

In this video, I'm going to break down 10 effective stress management tips from my perspective as a UK doctor and YouTuber, designed to help you regain control and improve your overall well-being. I'm guessing you're here because you're feeling stressed. Whether it's work pressure, relationship challenges, health worries, or just the constant demands of daily life, stress affects us all, myself included. But the good news is there are actionable steps you can take to reclaim balance and feel more grounded. I'm Dr. O'Donovan, and in this video, I'll walk you through 10 evidence-based ways to manage stress. Think of them as small, practical steps that, over time, can make a significant difference in your mental health and emotional resilience. And before we dive in, if you feel comfortable, I invite you to share in the comments section something that is currently causing you stress and one way you think you could help relieve it. If you see someone's comment and want to offer support, please feel free to reply to them. This community support is a powerful stress reliever in itself.

So, the first important thing to do is **be active**. Let's start with something simple: move your body. Right now, I want you to just spend 10 seconds standing up and shaking out. Now, it feels pretty good, right? Well, exercise won't make your problems magically disappear, but it does significantly reduce the emotional intensity of stress. It helps to clear your mind, improve mood, and make you feel more able to cope with daily stressors. You don't need to run a marathon or engage in high-intensity interval training (HIIT). Even a brisk walk, some gentle yoga, dancing around in your kitchen, or engaging in physical therapy exercises counts. The key is finding a form of physical activity that you genuinely enjoy and can incorporate regularly into your routine. In my opinion, all movement is good movement for stress relief and overall well-being. This is a crucial aspect of stress reduction and mental wellness.

Tip two is to **take control**. Stress often feels worse when life just seems out of our hands. But here's the truth: taking even small, decisive steps to act on a problem is incredibly empowering. That might mean making a decision you've been putting off, having a difficult but necessary conversation, or creating a practical plan to address a specific issue. Regaining a sense of control, even if the problem itself isn't solved straight away, helps to reduce anxiety and improve your coping mechanisms. This proactive approach is vital for managing chronic stress.

Now, the third point is to **connect with people**. It might sound obvious, but spending quality time with others isn't just comforting; it's vital for our mental health and well-being. A strong social support network of family, friends, or colleagues can help you gain perspective, feel less alone, and even find practical solutions to your problems. This social connection is why, at the beginning of this video, I asked you to share your stressors in the comments section. Hopefully, you'll have received a reply, and I'm sure that will make you feel better already. Human connection is a powerful antidote to feelings of isolation and stress.

The next important thing to do is **make time for yourself**. Many of us work long hours or carry heavy responsibilities, but without dedicated time to recharge, stress can build quickly and lead to burnout. Try to carve out a few hours each week for "me time." Whether it's reading a book, going for a mindful walk, cooking a favorite meal, or simply seeing friends, it doesn't need to be complicated, but it should feel like time exclusively for you. Even if it's just an hour a week, that is really important time that you need to protect for your mental and emotional well-being. This self-care is essential for stress prevention.

Now, the fifth tip is to **challenge yourself**. You might not feel like it when stressed, but taking on a new skill or goal, like learning a language, trying a new sport, or even completing a challenging project at work, can significantly boost your confidence and resilience. It doesn't have to be a monumental task. The key is progress, not perfection. Do it because you're enjoying it. Think of when you were a child and used to go out into the garden and just have fun for the sake of having fun. Think of it like that. The sense of achievement will help to build mental strength and help you feel more in control of your life and your stress levels. This personal growth is a powerful stress management technique.

Tip six is to **avoid unhealthy habits**. It's tempting, as I know, to reach for junk food, alcohol, cigarettes, or excessive caffeine when things feel overwhelming. But these habits only offer short-term relief. In the long run, they can actually increase stress, negatively impact your sleep quality, and create other health problems. Instead, try healthier coping strategies like deep breathing exercises, engaging in physical activity, or talking to someone you trust. Make these healthier choices a consistent habit for long-term stress reduction and improved physical health.

Tip seven is to **help others**. Acts of kindness, no matter how small, can have a really big impact on your mood and sense of purpose. Volunteering your time, checking in on a neighbor, or simply doing a favor for a colleague can help you feel connected and valuable. Giving to others is a powerful way to build emotional resilience and reduce personal stress. I know that when I've done this, I generally feel less stressed and better. And if helping a neighbor means we get that chance to connect one-to-one, it's a win-win for mental well-being. This altruism is a proven stress buster.

The next tip is to **work smarter, not harder**. If workload is a significant source of stress, it's time to prioritize. Focus on the tasks that truly matter, the ones that are going to move the needle, and learn to let go of the rest. Learning to say no when needed is really important, and accept that you can't do everything. Protecting your time and energy isn't selfish; it's actually really smart for managing your stress and preventing burnout. Effective time management and setting boundaries are key stress management strategies.

Next, **focus on the positives**. When we're stressed, our brains naturally gravitate towards what is going wrong. But practicing gratitude and positive thinking can help shift that balance. Try writing down three things that you're grateful for, or that went well each day. This could be in the morning or in the evening. They can be small, like a kind message, a nice meal, or a quiet moment of peace. The key is making this a consistent habit. This simple practice can significantly improve our overall outlook and reduce feelings of stress over time. This positive psychology approach is excellent for mental wellness.

Finally, **accept what you can't change**. Not every situation is fixable, and that is okay. Accepting things that you can't change doesn't mean giving up; it means redirecting your energy to what is within your control. If you're facing uncertainty, like redundancy or illness, focus on the practical steps that you can take. This might mean seeking professional support, updating your CV, or simply looking after your health as best as possible, and reaching out to those who you trust to talk about any concerns you might have. This acceptance is a crucial step in emotional regulation and stress reduction.

In summary, stress is part of life, but it doesn't have to run your life. These 10 tips won't solve every problem, but they're proven to help you build resilience, protect your mental health, and importantly, feel more in control. Remember, you don't have to do this alone. If stress is becoming overwhelming, please reach out to your doctor, a counselor, or a trusted friend. Asking for help is a strength, not a weakness. If you found this video helpful, please share it with someone else who might benefit. And remember, you've got this. These stress relief techniques are here to support your journey to better well-being.