Don’t stress about being stressed: five expert tips to manage pressure

Dr Xand van Tulleken told viewers that stress is a normal part of life and offered five science-backed ways to manage it, urging people not to compound their burden by worrying about being stressed. The Morning Live presenter said small amounts of stress can sharpen focus, but left unchecked stress can damage health, mood and relationships, so the goal is balance rather than elimination.

Cortisol, often described as the stress hormone, plays a useful role in waking the body and responding to challenges, he said. The expert warned that treating cortisol as the enemy can be counterproductive; instead people should learn to regulate the hormone’s natural cycles and reduce persistent, harmful spikes.

Dr van Tulleken’s first recommendation is to stop stressing about being stressed. He advised accepting stress as an expected reaction during major life challenges such as grief, caring responsibilities, parenting young children or job uncertainty, noting that anxiety about stress can intensify the feeling and make it harder to recover.

Physical activity was highlighted as the most effective way to manage stress biologically. Exercise naturally raises heart rate and releases adrenaline and cortisol in controlled bursts, training the body to tolerate and regulate those hormonal surges. He said any activity that raises the heart rate and is enjoyable — from walking to jogging or other moderate exercise — is beneficial, and cautioned against letting concerns about the type or intensity of exercise become another source of pressure.

Sleep hygiene is the third pillar of his advice. Establishing a consistent bedtime and wake-up time helps stabilise the body’s rhythms, he said. While occasional nights of poor sleep are manageable, maintaining a regular sleep schedule supports cortisol balance and overall resilience to stress.

The fourth recommendation focuses on active self-care rather than merely avoiding negatives. Dr van Tulleken emphasised a nutritious diet rich in fruits, vegetables, whole foods and quality proteins, as well as carving out alone time to recharge. He described mindfulness not as a requirement to sit in stillness but as intentional planning: taking minutes to anticipate challenges in the day or week and pacing oneself. Practical steps, such as batch cooking, can reduce evening stress by simplifying mealtime decisions.

Finally, he encouraged people to talk about their worries with trusted friends, family or colleagues. Sharing concerns can provide perspective and make problems feel more manageable even if the other person cannot solve them. He said bottling worries often allows them to spiral and that verbalising anxiety can lighten the load.

The guidance comes as many people experience renewed pressure with the end of summer and a return to busy schedules, an effect Dr van Tulleken described as the season’s ‘back-to-it’ energy. He and other experts have noted that common stress triggers include work demands, financial worries and caregiving responsibilities, and that responses should be proportionate to those challenges.

More tips and discussion of stress management approaches were featured on Morning Live. Reporting for this item was produced for BBC News with additional reporting by Yasmin Rufo.