Stress used to feel like background noise I’d learned to ignore—until it got loud enough to drown everything else out.

I remember one morning vividly. I was halfway through my first coffee, scrolling through emails, when I saw the subject line: “Quick chat?” And just like that, I was spiralling—overthinking, catastrophising, mentally rewriting every mistake I’d made in the last month. All before 9 am.

If you’ve ever wondered how to manage stress and pressure without losing your mind—or your sense of humour—I get it. I’ve been there. Sometimes, I’m still there. But I’ve picked up a few tools that help me reset when life turns the volume up.

Here’s what’s helped me feel a little steadier on the inside, even when things get messy on the outside.

1. Stop Judging Yourself for Feeling Stressed

For the longest time, I thought stress meant I was doing something wrong. That if I was really strong or disciplined or evolved, I’d never feel overwhelmed.

Spoiler: that belief was doing me more harm than good.

What helped me shift was realising that stress isn’t a failure—it’s feedback. A signal from my body or mind saying, “Hey, something’s out of balance here.”

Now, when I feel the tension creeping in—tight chest, racing thoughts, snapping at people for no reason—I pause. I name it. I get curious, not critical.

Because honestly? Beating myself up never helped. But compassion? That changed everything.

2. Ground Yourself with Perspective

When I’m overwhelmed, everything starts to feel like an emergency. One missed call = I’m in trouble. A small mistake = I’ve ruined everything.

But 99% of the time? It’s not that deep.

One of the best things I’ve learnt to ask myself is: “Will this still matter in a month?” And if not—deep breath, soft shoulders, carry on.

Sometimes I write that question on a sticky note and stick it on my laptop. Just to remind myself that not every moment needs to feel like a crisis.

3. Brain Dump—The Old-School Way

My brain gets chaotic when I try to hold too much in at once. It’s like having 47 tabs open and no idea where the music’s coming from.

So now, when I feel like I’m mentally buzzing, I write it all down. No fancy journaling ritual—just messy, uncensored scribbles. Sometimes it’s what I’m worried about, other times what I need to do—or even what I wish I could say out loud.

There’s something weirdly calming about seeing it all on paper. Like my mind can finally exhale.

I keep a little notepad by my bed for those late-night spirals. It’s not poetic. But it works.

4. Time Management Isn’t About Doing More

I used to treat my to-do list like a personal Olympics. The more I could cram in, the more accomplished I felt until I burnt out. Repeatedly.

Now, I plan my week based on energy, not fantasy. Over time, I’ve learnt I have about 3–4 good hours of deep focus in a day, so I use them wisely. Similar tasks get batched together, with breaks built in between. And that blank space on my calendar? I protect it like it’s sacred.

Also, I say no. A lot more than I used to.

Some days, managing stress looks like cancelling something. Or rescheduling. Or just not replying right away.

And yes, I still use the Pomodoro timer. It’s nerdy. But honestly, it helps me work with my brain instead of against it.

5. Move Your Body (Even Just a Bit)

Here’s the truth: I handle life way better when I’ve moved my body, eaten something green, and slept more than five hours.

It’s not revolutionary. But it’s easy to forget when you’re drowning in deadlines.

Now, I’ve started checking in with myself physically before I try to “solve” stress. Am I dehydrated? Am I tense? Did I sleep like rubbish?

Even stretching for five minutes changes how I feel. It’s like telling my nervous system, “You’re safe.” And that safety helps me think clearly again.

6. Walk It Off—Literally

This one’s simple: when it’s all too much, I walk.

There’s something about being outside—feet on the ground, face in the wind, no screens in sight—that shifts my whole perspective.

I’m not power walking or trying to close my rings. I’m just moving through the world, breathing in some different air.

Some of my most grounded moments have happened on these walks. Mid-meeting meltdown? Quick lap around the block. Can’t think straight? Step outside, even just for five minutes.

Nature doesn’t care what’s on your to-do list. And that’s oddly comforting.

The Bottom Line

Stress isn’t always dramatic. Sometimes it’s quiet and cumulative. A thousand little pressures are stacking up until you feel like you can’t breathe.

But here’s what I remind myself: I can pause. I can listen. I can choose to respond instead of react.

I’m not aiming to be stress-free. I’m just learning how to meet pressure with more presence—and a lot more kindness.

If you’re feeling overwhelmed, start small. Drink some water. Stretch your arms. Write something down. Step outside.

You don’t have to fix everything today. You just have to return to yourself. One breath at a time.