The Career Academy17/10/2017

Manage stress the healthy way

The fundamentals: keep a constructive attitude, change the situation when you can, and change your response when you can’t.

Calm moment taking a breath
Quick wins:
  • Use the Control / Influence / Accept tool to decide your next step.
  • Run a 2-minute reset (breath + relax) when you feel overloaded.
  • Timebox one focus block today; protect sleep; reduce caffeine a little.

While you can’t stop bills or add hours to the day, you can take charge of your lifestyle, thoughts and habits. The tools below make it practical — not perfect — to manage stress in the moments that matter.

Decide your next step: Control · Influence · Accept

6
Snapshot
Describe the stressor and click “Build my plan.” We’ll return a concrete next step + (if needed) a ready-to-send message.

2-Minute Reset (breath + relax)

Ready?
00:00
Add a shoulder roll on “hold” and a slow jaw unclench on “exhale.”

Timeboxing day plan (one focused block)

We’ll create one realistic focus block — small wins reduce stress fastest.

Sleep wind-down (15–30 mins)

Checklist
Tick items as you go.
“Park it” note

Eat well & tweak caffeine (without drama)

We’ll taper gradually (swap one with decaf/herbal, push last cup earlier).

Everyday habits that lower stress

  • Learn relaxation techniques: yoga, meditation, breathing, tai chi.
  • Eat regularly: fruits/veg, wholegrains, lean protein; dial back sugar/alcohol/caffeine.
  • Protect sleep: the most reliable stress buffer.
  • Move your body: even 10–20 min boosts mood.
  • Take time out: hobbies and laughter are not “extra”; they’re maintenance.
  • Manage time wisely: delegate, prioritise 1–3 “musts”, and timebox.
  • Accept help: tell people how they can support you.
  • Do your best: progress over perfection.
Healthy stress management habits

Know when to get help

It’s important to accept you can’t control everything — and that help is a strength. If your stress feels severe or starts to affect daily life, please see your GP or a qualified professional.

Want backup while you de-stress?

Our Career Centre can help you prioritise, timebox, and ask for support at work/study.