Stress Management

"Stress is how you feel when the pressure you’re under exceeds your ability to cope"


Stress may be inevitable, but how we cope with it is our choice. Everyone reacts to stress differently; how you respond to pressure can depend on your personality

Our physical reactions to stress are determined by our biological history, in that we needed to respond to sudden dangers that threatened us when we were still hunters and gatherers. At those times, the release of the hormones adrenaline and cortisol caused the ‘fight or flight’ response to danger and our bodies still react that way today

However, stress in the modern age is rarely remedied by a fight or flight response. So physical exercise can be used as a surrogate to metabolise the excessive stress hormones and restore your body and mind to a calmer, more relaxed state

Stress is an ignorant state. It believes that everything is an emergency

Effects of too much stress

Everyone reacts to stress in different ways, but there are some common symptoms to look out for. Your symptoms can be psychological, emotional, behavioural or physical, or a mix of these.

In this busy modern world, there’s always too much to do: yet another deadline; daily meetings; numerous people demanding your attention. There are also things you want to do for yourself too like eating, exercising, sleeping, and getting some relaxation – the stress of all these demands can be devastating if not addressed.

Psychological symptoms of stress can include:

The Emotional effects of stress may include:

When everything seems to be going against you, remember that the airplane takes off against the wind, not with it



Here are some small steps you can take today to help alleviate the effects of stressful lives…


I have a full 12-Point Plan for Managing Stress in my books and workshops, but here are 5 Easy Steps you can take to start your journey to more effective Stress Management…



Avoid Caffeine, Alcohol, and Nicotine.

Caffeine, alcohol and nicotine are stimulants and so will increase your level of stress rather than reduce it. Swap caffeinated and alcoholic drinks for water, herbal teas, or diluted natural fruit juices and aim to keep yourself hydrated as this will enable your body to cope better with stress.


Indulge in Physical Activity

Stressful situations increase the level of the stress hormones adrenaline and cortisol in your body. When you feel stressed and tense, go for a brisk walk in fresh air. Have a change of scene – a short walk can make a big difference to how you feel.

Try to incorporate some physical activity into your daily routine on a regular basis, either before or after work or at lunchtime. Regular physical activity will also improve the quality of your sleep.


Get More Sleep

A lack of sleep is a significant cause of stress. However, stress also interrupts our sleep as thoughts keep whirling through our heads, stopping us from relaxing enough to fall asleep. Stop doing any mentally demanding work several hours before going to bed so that you give your brain time to calm down.


Try Relaxation Techniques

To manage stress, the first thing is to become more relaxed in daily life. Don’t waste energy on things that don’t require it; such as fidgeting impatiently while you wait for the kettle to boil. Instead take the opportunity for a few moments of calm.

The second is to learn some breathing and relaxation techniques. Each day, try to relax with a stress reduction technique. There are many tried and tested ways to reduce stress, so try a few and see what works best for you. For example, you could use self-hypnosis words such as, ‘calm,’ ‘peace,’ or, ‘love’.

Progressive muscle relaxation works really well. This is where you firstly relax your feet, then your calves, then your thighs and then move up the rest of your body until your whole body is relaxed

Try nurturing activities, making time in your life for fun and relaxation.


Talk to Someone

Stress can cloud your judgement and prevent you from seeing things clearly. Talking things through with a friend, work colleague or trained professional can help you find solutions to your stress and put your problems into perspective.

Stress does not have to be a debilitating part of life. Successful stress management is all about learning how and when to take control. It’s important to remember that you control how stress affects you. You can control the stress or let stress control you – so relax.

...a little stress is good for the body and alerts the mind. But it needs to be short-term and to be followed by a period of relaxation.


Our courses, masterclasses and 1-2-1 sessions are designed to suit you, your needs and your budget.

Click to find out more or get in touch for a free initial call with John. 


Our courses, masterclasses and coaching sessions can be tailored to suit you and your budget. Whether it’s a one hour 1-2-1 call with John, a full training series for you and your team or a Keynote talk at an event or conference, we can design the right Mental Resilience programme for you. Grab one of John’s books to get your journey started and why not book a FREE initial 20-minute call?

About john

The Mental Resilience and Personal growth Expert

Author and International speaker John Dabrowski, The Mental Resilience Expert, has spent over 40 years in the business world, putting him in a unique position to deal with contemporary business challenges.

Over the past 7 years he has helped thousands of people to improve their mental health and mental resilience. Today as we begin to recover from the pandemic people’s mental health and level of mental resilience will be hugely important for years to come.

John has played basketball both as a professional and for England in the Commonwealth Games and once scored an unprecedented 98 points in one match and this remains the current British record to his day. He was a top performing premier league basketball club manager for the Manchester Giants. He then went on to become a high achieving radio sales manager and a multi award winning agency director in the advertising and marketing world.

His inspirational, thought provoking, entertaining and content-rich “Mental Resilience” series of Keynote talks, Masterclasses and Coaching programmes can be delivered face to face or online. These are regularly accredited as the inspiration for dramatic improvement and success where people discover secrets and tools to achieve sustained business and personal growth.

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John Dabrowski - International Speaker and Author