April is Stress Awareness Month – a time to pause, reflect, and have an honest conversation about something that affects all of us.

Stress is a normal part of life, but when it builds up and goes unaddressed, it can take a real toll on our mental, emotional, and physical wellbeing.

That’s why this month, more than any other, it’s worth taking the time to think about how you manage it.

As part of Stress Awareness Month, the Health Is One team has come together to share some of the ways we personally find our calm. From simple breathing techniques to getting outside, spending time with pets, and everything in between – what works looks different for everyone, and that’s exactly the point.

There’s no one-size-fits-all solution to stress, but there are plenty of small, practical things that can make a real difference.

We hope that somewhere in the list below, you find something that resonates – something you can try this week, this month, or whenever you feel the pressure starting to build.

1. Write it down and break it down

When stress hits, it’s often because everything feels like it’s piling up at once. One of the most effective things you can do is get it all out of your head and onto paper. Write down everything you need to do, then take a step back and prioritise.

What actually needs to happen today? What can wait? Breaking a big, overwhelming list into small, manageable chunks can make even the busiest week feel far more achievable.

2. Use a fidget tool to reset

Sometimes you just need something to do with your hands. Fidget cubes, stress balls, and similar tools might seem small, but they can be surprisingly effective at helping you pause, reset, and refocus.

Keep one on your desk or in your bag – having it there when you need it can make all the difference between spiralling and steadying.

3. Imagine a stop sign

This one is deceptively simple. When you feel stress rising, picture a red traffic stop sign in your mind – and with it, the word STOP. Then take four slow, deep breaths in and out.

It sounds straightforward, but deliberately interrupting your stress response in this way gives your nervous system a chance to catch up. It’s a technique you can use anywhere, at any time, without anyone even noticing.

4. Step away from the screen

Screens are brilliant, but they can also be relentless. When stress builds, one of the kindest things you can do for yourself is simply put the laptop down, step away from your phone, and give your mind a break from the constant stream of information.

Even an hour offline can help you feel more grounded and present.

5. Connect with people who matter to you

It doesn’t need to be anything elaborate – even a coffee and a catch-up can do wonders. When we’re stressed, we often withdraw, but human connection is one of the most powerful antidotes to anxiety and overwhelm.

Reach out to a friend, pop in on a family member, or simply make time to be around people who make you feel at ease.

6. Get outside

Fresh air and movement are a powerful combination. Whether it’s a walk through the countryside, a stroll along the beach, or simply stepping outside for ten minutes, getting out into nature helps to lower cortisol levels and shift your perspective.

Rain or shine, it’s worth it.

7. Spend time with your pet

If you have a dog – or any pet – you’ll already know the calming effect they can have. There’s actually science behind it: spending time with animals triggers the release of oxytocin, the feel-good chemical that promotes bonding and reduces stress.

Whether it’s a long walk, a cuddle on the sofa, or simply watching them play, it’s hard to stay tense for long.

8. Put a playlist on

Music is one of the most immediate mood-shifters we have access to. Whether you need something calm and soothing or something upbeat to shake off a bad day, a well-curated playlist can work wonders.

Consider building a few different ones for different moods – something to wind down to, something to energise you, something that just makes you feel good. Update them regularly and let them do the work.

9. Try heat therapy

This one might surprise you, but heat can be genuinely therapeutic when it comes to stress. A warm bath with your favourite scents, or time in a sauna if you have access to one, can help release physical tension that builds up in the body when we’re under pressure.

The physical symptoms of stress – tight shoulders, a tense jaw, a knotted stomach – often respond well to warmth. Draw the bath, add the bubbles, and give yourself permission to switch off for a while.

10. Move your body – in whatever way works for you

Exercise is one of the most well-evidenced ways to manage stress, but it doesn’t have to mean running or hitting the gym. It might be lifting weights, dancing between sets to your favourite 80s tracks, yoga, swimming, or simply walking.

The key is finding movement that feels good to you – something that gets you out of your head and into your body. When you move, your body releases endorphins, your mood lifts, and stress starts to loosen its grip.

A final thought

Stress is a normal part of life – but it doesn’t have to take over. The tips above are all small, accessible things that real people use to find their calm. Not all of them will work for everyone, and that’s okay. The important thing is finding what works for you, and making space for it.

This Stress Awareness Month, we hope you find your reset – whatever that looks like.