You can:

• Recognise negative thoughts: Become aware of your thoughts, noticing unhelpful patterns such as self-criticism or catastrophising.
• Challenge them: Ask yourself, “are these thoughts based on facts, or are they assumptions or fantasies?” Consider more balanced, realistic perspectives.
• Reflect on past successes: Build your confidence by remembering times you overcame difficulties in the past.

Change takes time and consistent effort, so be patient with yourself.

Stopping everyday worries from spiralling takes a proactive, problem-solving approach:

• Identify your priorities: Organise your time accordingly, using to-do lists, planners or apps to track tasks.
• Break tasks into manageable steps: this can make them feel more achievable and less overwhelming.
• Relaxation techniques: Schedule enjoyable activities that relax you and give you a sense of achievement.
• Get comfortable with saying “no”. When you have no time for new tasks, protect your time and negotiate a deadline you’re comfortable with.

It’s important to find what works best for you – stress management is a personal process.

Mindfulness exercises help anchor you in the moment, so your mind doesn’t dwell on the past or worry about the future. Practise these simple exercises anywhere, any time:

• Mindful breathing: Focus on your breath. Inhale through your nose, feeling your lungs expand and your abdomen rise. Exhale, feeling your body relax. Pay attention to the sensation of breathing in and out. If your mind wanders, gently notice it without judgement and bring it back to your breath.
• Mindful walking: Pay attention to the sensation of your feet touching the ground, the rhythm of your steps, the movement of your body, and your surroundings. If your mind wanders, gently bring your attention back to your walking.

Adapt these exercises to fit into your daily routine, practising them for a few minutes each time. Try to incorporate mindfulness into your everyday life for the greatest benefit

Here’s how to focus on what you can control and let go of what you can’t:

• List your concerns: Categorise them into things you can control (such as your actions and responses) and things you can’t (such as other people’s actions, or the past).
• Create an action plan for things you can control: Set realistic goals and take small, manageable steps towards them.
• Try ‘letting go’ techniques: Such as visualisation (imagining placing your worries in a balloon and letting it drift away) or writing down worries and discarding the paper.

Letting go doesn’t happen overnight – it’s a skill that takes practice and patience, but you should find that your stress levels decrease.

If stress has started seeping into your everyday life, there are ways to manage it and prevent it escalating. Try building these proven strategies into your day.

• Physical exercise: Regular physical activity is a powerful stress reliever. It can boost your mood, improve your health and help you reduce stress.
• Adequate sleep: Make sure you get enough sleep – lack of rest can make stress worse and make it harder to cope with daily challenges. Having good sleep hygiene (such as reducing caffeine, sugar and screen exposure) will help you enjoy a restful and replenishing night’s sleep.
• Healthy eating: A balanced diet can impact your mood and energy levels, helping you to manage stress better.

Share your concerns with friends or family: Sometimes just talking about what’s worrying you can help to alleviate stress.

Managing financial stress involves combining practical strategies to ease the financial pressure with coping mechanisms and lifestyle adjustments to manage the stress. Here’s how:

• Create a budget: Track your income and expenses to understand where your money is going. Use a budget to plan your spending and spot areas where you can cut back.
• Emergency fund: Build an emergency fund to cover unexpected expenses. Even a small fund can give you a sense of security and reduce stress.
• Prioritise expenses: Focus on essential expenses, such as housing, food and utilities. You can reduce or get rid of non-essential expenses to free up more money for savings or debt repayment.
• Take care of your health: Don’t neglect your physical and mental health. Make sure you’re getting enough sleep, eating well and exercising.
• Avoid comparison: Comparing your financial situation to that of others can increase your stress levels. Focus on your own journey and what’s best for you and your family.

• Five senses exercise: Take a moment to notice five things you can see, four things you can touch, three things you can hear, two things you can smell and one thing you can taste. This can quickly ground you in the present.
• Mindful pause: Throughout the day, take short pauses to check in with yourself. Take a few deep breaths and notice how you feel physically and emotionally, without judgment.