Stress is something everyone experiences at one stage or more, but when life becomes demanding, whether through work, studying, caring responsibilities, finances, or unexpected challenges, stress can build up until everything feels overwhelming. When this happens, even ordinary tasks can feel harder than usual. The good news is that there are small, simple actions you can take to support your wellbeing , help your mind slow down, and restore a sense of balance. You don’t need to fix everything at once. Every small step still counts. Every mind matters: coping with everyday stress Understanding stress Stress is your body’s natural response to pressure. It can help you stay alert or motivated, but too much stress for too long can affect your mood, sleep, energy, and ability to focus. Common signs of stress include In your body · Tension in your shoulders, jaw, or stomach · Headaches or fatigue · Rapid heartbeat or shallow breathing · Difficulty sleeping or waking up tired · Feeling restless or wired In your thoughts · Racing thoughts · Difficulty concentrating · Feeling easily overwhelmed · Thinking “I can’t cope” · Overthinking simple decision In your emotions · Irritability or frustration · Feeling low, flat, or tearful · Feeling on edge · Becoming easily upset · Feeling disconnected from yourself or others Why stress builds up Stress can build quietly, especially when there are lots of small pressures or more You may notice stress increases when: · You’re juggling too many responsibilities · Your routine gets disrupted · You’re not sleeping well · You’ve been supporting others more than yourself · You experience uncertainty or big changes · You don’t get enough time to rest · You’re carrying emotions you haven’t had space to explore Small steps to help you feel more in control These simple actions can help reduce stress and improve your wellbeing. You don’t need to try all of them, start with one or two that feel manageable. 1. Use deep breathing to calm your nervous system When you’re stressed, your breathing becomes shallow and fast. Slowing it down can help your mind and body relax. Try this calming breath: Inhale for 4 → hold for 2 → exhale for 6 Repeat 5-7 times. This slows your heartbeat, relaxes your muscles, and sends a “you’re safe” signal to your brain. Other options include: · Placing a hand on your stomach and breathing deeply · Box breathing (4 in → 4 hold → 4 out → 4 hold) · Lengthening your exhale to naturally relax your body Even one minute can make a difference. 2. Break things down into manageable steps When everything feels like “too much,” your brain can freeze. Breaking tasks into smaller steps helps reduce overwhelm. Try: · Writing down 3 small, achievable tasks · Choosing one priority task and doing that first · Dividing big tasks into mini steps · Celebrating progress, even if small 3. Create regular moments of calm When your day feels relentless, even a short pause helps your mind reset. You could try: · Sitting somewhere quiet for a few minutes · Drinking something warm slowly · Taking a few deep breaths before moving to your next task · Lighting a candle or lowering overhead lights · Listening to calming sounds or gentle music These micro breaks stop stress from spiralling. 4. Move your body to release tension Stress doesn’t just affect your mind, it sits in your body too. Movement helps release that tension and gives your brain a chance to reset. Here are several types of movement that support stress relief: Gentle movements for low energy days Perfect when you feel tired, mentally drained, or overwhelmed. · Slow neck and shoulder stretches · Rolling your shoulders or wrists · Gentle yoga poses like child’s pose or cat/cow · Walking around your home or garden · Sitting stretches while watching TV · Stretching your arms overhead to release chest tension These movements help relax tight muscles and reduce physical stress. Quick mood boosting movements Designed to lift your mood quickly. · A brisk 5 minute walk · Dancing around your room to one song · Marching or stepping in place · Going up and down the stairs once or twice · Shaking your hands, arms, and legs to release energy Just a few minutes can increase happy hormones, helping you feel more energised. Grounding movements to calm anxiety Useful when you feel on edge, panicky, or overstimulated. · Slow stepping while feeling your feet on the floor · Rocking gently side to side · Stretching your hands and fingers intentionally · Pressing your feet firmly into the ground · Walking slowly while noticing textures and sounds Strength based movements for pent up stress Helpful when you feel agitated or restless. · Wall pushups · Squats using a chair for support · Light weights or household items · A short strength focused video · Holding a strong pose for 10,20 seconds Outdoor movement for a bigger wellbeing lift Even a short time in nature helps reduce stress hormones. You could try: · A walk in green space · Sitting outside for fresh air · Walking while paying attention to colours, sounds, or smells · Mindful observation of trees, clouds, or water 5. Practice self-kindness Stress makes many people speak harshly to themselves. But self,kindness reduces pressure and increases resilience. Try reminding yourself: · “I’m doing the best I can right now.” · “It’s okay to take things slowly.” · “It makes sense that I feel this way.” Being kind to yourself doesn’t solve stress, but it helps you cope with it more gently. 6. Stay connected Talking to someone can: · Help you feel heard · Provide emotional relief · Give you a fresh perspective · Remind you you’re not alone Connection, even brief, helps reduce stress. This could be a friend, family member, colleague, or therapist. Creating a supportive routine Small habits can help you protect your wellbeing over time. You could try: · A 2-minute morning stretch · Planning your day the night before · Eating regular meals · Drinking enough water · Creating a simple bedtime routine · Reducing caffeine later in the day · Scheduling small pauses between tasks · Allowing yourself rest without guilt When stress becomes too much If stress starts affecting your daily life, sleep, mood, relationships, or ability to function, it may be time to seek support. A trained professional can help you: · Understand what’s causing your stress · Develop coping strategies · Manage difficult emotions · Feel more steady and supported · Build long-term resilience How Positive Talk Can Help At Positive Talk , Counselling and Life Coaching Services we understand that stress can make life feel overwhelming. You don’t have to go through it alone. We offer a warm, confidential space where you can explore what you’re carrying and learn tools to help you feel calmer and more in control.  In person sessions: Derby, Coventry, Manchester, Leamington Spa, Birmingham , and Greater London Online Support: Available nationwide across the UK Hours: 8am-9pm, 7 days a week Contact us Wondering if this is the right step? Visit www.positive-talk.com to learn more, book a free consultation, or connect with someone who’s ready to listen. Call us: 07887 192 192 Follow us: Facebook Instagram X YouTube LinkdIn Snapchat TikTok

A gentle reminder that every person deserves to feel safe, valued, and supported. Human Rights Day is observed each year on December 10th , a day that reminds us of something very simple yet deeply important: every human being deserves dignity, kindness, respect, and the opportunity to thrive . It is a day to honour our shared humanity and to recognise that we are all connected, and that our wellbeing grows stronger when we support one another. The Heart of Human Rights Day At its core, Human Rights Day encourages us to look around and see each other really see each other. It asks us to pause, reflect, and remember that everyone has their own story, their own challenges, and their own hopes. This day isn’t just about laws or declarations; it’s about people. It’s about creating a world where everyone feels they belong, where voices are heard, and where no one has to struggle alone. Working Together for Wellbeing One of the most powerful ways we honour human rights is by looking after one another. When we choose compassion over judgement, connection over isolation, and understanding over fear, we create safer and kinder spaces for everyone. Feeling “out of sync” with the world is something many people experience especially during times of stress, change, or uncertainty. Human Rights Day is a gentle reminder that seeking help, reaching out, and talking about how you feel are acts of strength , and they are part of your human right to wellbeing. How Positive Talk Counselling Supports Human Rights Positive talk counselling is grounded in warmth, empathy, and encouragement. It helps people reconnect with themselves, rebuild confidence, and rediscover their inner strengths. In a world where it can be easy to lose your footing, counselling offers: A safe space to be heard without judgment Support in understanding your emotions and reducing overwhelm Tools to help you feel grounded and hopeful again A reminder that you deserve kindness especially from yourself By supporting a person’s emotional and mental wellbeing, counselling helps uphold an essential human right: the right to live with dignity, self-worth, and hope. Where to Access Help if You’re Feeling Out of Sync If you’re struggling or feeling disconnected from the world, you’re not alone and there is support available at Positive Talk People often find comfort and guidance through: Positive talk Counsellors who offer gentle, person-centred support Assessing and working though all support needs you require Helplines and crisis support services available day and night Online counselling services , ideal if you prefer support from home Trusted friends, mentors, or community groups who can listen and walk alongside you Reaching out is not a burden it is a brave step toward feeling whole again. Everyone Deserves to Thrive Human Rights Day is a reminder that you matter. Your feelings matter. Your voice matters. Your wellbeing matters. No one is meant to navigate the world alone. By supporting ourselves and each other, we help build a world where every person can thrive, feel safe, and feel seen. If you or someone you know needs a gentle space to talk, reflect, and heal, support is always within reach and you deserve it. Add locations ans pt stuff here How Positive-Talk Can Help At Positive-Talk Counselling and Life Coaching Services we understand that stress can make life feel overwhelming. You don’t have to go through it alone. We offer a warm, confidential space where you can explore what you’re carrying and learn tools to help you feel calmer and more in control. In person sessions:  Derby Coventry Manchester Leamington-Spa Birmingham , and London Online Support: Available nationwide across the UK Hours: 8am-9pm , 7 days a week Contact us Wondering if this is the right step? Visit www.positive-talk.com to learn more, book a free consultation, or connect with someone who’s ready to listen. Call us: 07887 192 192 Follow us: Facebook Instagram X YouTube LinkedIn Snapchat TikTok