Stress and support: choose a manageable next step
A next step can be a practical change, a comfortable pause or support from another person. Choose something that fits your situation.
General education for adults. Coping ideas can support daily life alongside appropriate professional care.
At a glance
- A practical step and support can work together.
- Urgent help is available when you need it.
Choose one thing within reach
NHS advice includes small manageable goals, talking about how you feel and planning for difficult days. Trying to change everything at once can make the task harder.
Start by identifying a situation that puts pressure on you. Consider one practical step and who could support you with it.
References: [1]
Try comfortable breathing if it suits you
The NHS breathing exercise uses a comfortable position and gentle, regular breathing. Let the breath move comfortably without forcing it; a steady count can help if you find that useful.
You can choose a comfortable pause or another coping activity. Read the NHS instructions if you want to try its full breathing practice.
References: [2]
Make room for connection and practical support
NHS suggestions include connecting with people, being active, setting aside time for yourself and choosing practical priorities. A conversation can help you think through a problem or find support.
Some pressures need changes beyond an individual habit. Consider what you can influence and where help from other people could make a difference.
References: [3]
Seek further support when you need it
Speak with a GP if you are struggling to cope or the things you are trying are not helping. NHS talking therapies may also help; the linked NHS page explains routes to support.
Use the urgent-help information near the top of this guide if you need help now or cannot stay safe.
References: [1]
A global perspective: WHO on coping with stress
WHO notes that people respond to stressful situations differently. Its coping advice includes keeping a daily routine, connecting with people you trust and making time for suitable activity.
WHO also suggests limiting news and social-media exposure if it increases your stress. This can be one practical adjustment alongside addressing the pressures you face.
When coping is difficult, WHO encourages seeking help from a trusted healthcare provider or another trusted person in the community. Use support services appropriate to where you live.
References: [6]
Choose a step for this week
Here are ideas to adapt to your circumstances. Choose one, make it manageable and decide when to try it.
- Choose a suitable moment to talk with someone you trust.
- Make space for a comfortable pause, or read the NHS breathing practice.
- Identify one practical task to prioritise and one source of support.
Notice what helps, then adjust
What helped me cope? Did I need a smaller step, a practical change or more support from someone else?
The planner offers optional daily check-ins and a weekly review. Seven days is a planning window; the time needed to form a habit and changes in health vary.
Make my stress & support planSources and scope
The date above records an editorial source check. Read the original pages for full context. The references support general guidance; our practical examples are ideas to adapt.
- NHS: getting help with stress (opens in a new tab)
Source context: NHS · UK public-health information
Supports: Small manageable changes, social support and routes to professional help.
Scope: General coping advice; it does not identify the cause of symptoms or provide therapy.
- NHS: breathing exercises for stress (opens in a new tab)
Source context: NHS · UK public-health information
Supports: A comfortable, gentle breathing practice without forcing the breath.
Scope: One optional coping practice; people can choose a different comfortable activity or seek support.
- NHS: 10 stress busters (opens in a new tab)
Source context: NHS · UK public-health information
Supports: Connection, activity, time for yourself and practical priorities.
Scope: Ideas to adapt; they do not remove every source of stress.
- NHS: urgent mental health help (opens in a new tab)
Source context: NHS · UK public-health information
Supports: Urgent NHS help and emergency routes when someone cannot stay safe.
Scope: NHS 111 signposting here is for England; local arrangements differ elsewhere.
- Samaritans: contact a Samaritan (opens in a new tab)
Source context: Samaritans · Listening-service information
Supports: Free listening support by telephone on 116 123, day or night.
Scope: The telephone service is signposted for the UK and Ireland.
- WHO: stress questions and answers (opens in a new tab)
Source context: World Health Organization · Global public-health information
Supports: Varied stress responses, daily routines, connection and seeking support when coping is difficult.
Scope: Global coping information, not a diagnosis or a substitute for local professional or emergency services.
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