Updated: June 2026
How do we reduce stress in a world that is filled with it?
Stress is something that we all face on a daily basis. For some people it is crippling, for others simply a part of the process.
Our ability to handle stressful situations is something that will often define the level of success of our day, week or month. Deal with it well and it can be a small bump in the road. Deal with it poorly and it can be an all-consuming disaster that can derail even the best-laid plans.
So how is it that some people are able to move from one stressful situation to the next with great success, whilst others are impacted by it so severely?
The answer lies in the ability to process the situation, reduce the stress and continue to move forward in a positive manner.
Before we look into ways to reduce stress, it is important to first understand what it is and why it occurs.
Stress… What Is It?
Stress can be defined as any type of change that causes physical, emotional or psychological strain. It is the body’s response to a situation that requires action and is often magnified when we feel overwhelmed or out of control.
For many people, stress has a variety of triggers. These triggers are usually created from experience. If something has caused stress in the past, you remember it. When it looks like it is happening again, the same (if not worse) reaction can occur.
Triggers for stress can include:
- Workplace situations (too much to do, too little time)
- A quick change of plans
- Being tired and emotional
- An approaching deadline
- Arguments
- Financial strain
The list can go on.
There are hundreds of different situations on a daily basis that can cause us to stress. A lot of them we have dealt with before in a positive manner. As a result, we can naturally reduce the stress without even realising it.
For example, waking up tired knowing you have a big day, so you have a coffee. The more alert we are, the less likely we are to be stressed.
Some situations in our life however, we do not know how to deal with so well. As a result they are magnified and the chance for stress increases.
For example, you have a meeting with your boss, they bring forward a deadline and you are unsure how you are going to fit it in.
It is these situations of stress that we need to reduce quickly so we can get on with our day without too much disruption.
Below are five ways that you can reduce stress today.
5 Ways To Reduce Stress
Remove Yourself From The Situation
Taking a step back from the situation is often enough to gain better perspective.
So often we become stressed because we feel that we do not have control over a situation. It is only once we have taken a step back that we can see the entire situation for what it is.
It is amazing what a 15-minute walk in the fresh air can do for perspective.
Usually, with a bit of a step back, you are able to step back in with much more effectiveness and the ability to refocus.
Understand Your Triggers
If you know that a stressful situation is about to occur, you can plan for it in advance.
How can you be taken by surprise when you are expecting something to happen?
A big struggle for many people is the stress that comes on a Sunday afternoon knowing that there is a busy week coming up.
A great way to remedy this is to quickly jump on your emails, get up to date, write down a plan of attack and go into Monday prepared.
Sometimes 30 minutes of preparation on a Sunday can create a week of success before it even happens.
Many people find that creating structure and routine helps reduce stress dramatically. In fact, one of the biggest benefits people notice when they begin exercising consistently is outlined in what happens when you start personal training where improved confidence, routine and organisation often flow into other areas of life.
Write It Down
So often, stress is something that builds and builds in our heads.
When the mind starts racing, it can be difficult to regain control. Hundreds of different scenarios play out in our brain, usually involving the worst possible outcome.
Whether you are:
- Stressing because you have not heard from a friend
- Stressing because you have too much work before a holiday
- Stressing about work targets
- Stressing about fitting everything into your week
A great way to reduce stress quickly is to write it all down.
It is amazing how much calmer things become when they are on paper.
The brain empties and the solution often becomes easier to find.
Take Some Deep Breaths
Sometimes when stress arrives, it is completely overwhelming.
A lot of information has come your way and you are unsure how you are going to process it all.
A great way to remedy this is to simply take some deep breaths.
Cliché? Perhaps.
Effective? Absolutely.
A few deep breaths allows you to:
- Slow your heart rate
- Improve blood flow
- Regain focus
- Think more clearly
It can provide clarity in a surprisingly short period of time.
Say No!
How many times have we been stressed because of a situation that we never really needed to be involved in?
The ability to say no to something, someone or even your own thoughts is incredibly empowering.
Your friends want you to go out but you know you need rest?
Say no.
Your brain is running through a million worst-case scenarios?
Say no.
The simple act of setting boundaries can often reduce stress immediately.
Many people struggle because they try to do everything at once. Understanding the differences between personal training vs group training is a good example of how choosing the right environment can help reduce overwhelm and make healthy habits easier to maintain.
To Reduce Stress You Must Bear In Mind…
That you cannot completely remove it from your life forever.
A stress-free life is simply unattainable.
If you are someone who is looking to achieve something in life, then there will always be stress involved.
The ability to deal with stress, reduce it and move forward is vital to our ability to grow and improve as people.
We should not be chasing a stress-free life because there will always be problems, obstacles and challenges to overcome.
Deal with them appropriately and your quality of life can be drastically improved.
There is a great quote that I have always used to reduce stress:
“If it is not in your control, why are you stressed? You have no control over it. If it is in your control, why are you stressed? You have control over it.”
Take the above quote and the five simple tips to reduce stress.
Utilise them properly today, practice them tomorrow and before you know it you will be functioning at a much higher level.
For many people, improving their health and fitness becomes one of the most effective tools for managing stress. If you’ve ever wondered whether coaching is still valuable when you already exercise, our article on is personal training worth it if you already go to the gym? explores some of the additional benefits that extend well beyond physical fitness.
Frequently Asked Questions
What causes stress?
Stress is typically caused by situations that create physical, emotional or psychological strain. Common triggers include work pressure, financial concerns, lack of sleep, relationship issues and major life changes.
Can exercise help reduce stress?
Yes. Regular exercise can help reduce stress by improving mood, increasing energy levels, boosting confidence and providing an outlet for physical and mental tension.
Is it possible to completely eliminate stress?
No. Stress is a normal part of life. The goal is not to eliminate stress entirely but to develop healthy strategies that help you manage it effectively.
Take Control Of Your Health And Stress Levels
Stress will always be part of life, but how you respond to it can make a huge difference to your overall wellbeing.
Ready to make a change? We are here to help.
At Authentic Personal Training, we help people improve their health, fitness, confidence and quality of life through personalised training, practical advice and ongoing accountability. Many of our members find that regular exercise becomes one of the most powerful tools they have for managing stress and improving mental wellbeing.
Start with our 3 sessions for $30 intro offer and discover how a structured fitness plan can help you feel healthier, happier and more in control.
Follow us on Facebook: