Stress Awareness Month: Practical Tips to Reduce Stress in Your Daily Life

Stress Awareness Month: Practical Tips to Reduce Stress in Your Daily Life

In collaboration with Get CBT, UBC Thursby House

April marks Stress Awareness Month, a timely reminder to pause and evaluate the impact that stress has on our health, productivity, and quality of life - particularly in the workplace. We spoke with Victoria from Get CBT, a specialist Cognitive Behavioural Therapy (CBT) service based at UBC Thursby House, to get expert insight into recognising stress, managing it effectively, and building resilience in daily life.

Understanding the Roots of Workplace Stress

“Short-term stress can actually be useful,” explains Victoria. “It can help us stay focused, motivated and capable of handling challenges. But when stress becomes chronic or when we feel powerless to manage it, that’s when it starts to take a toll.”

According to research and clinical experience, the main causes of workplace stress include:

  • High workloads, long hours, and tight deadlines
  • Lack of autonomy in decision-making
  • Poor workplace culture, including bullying or discrimination

Left unaddressed, these factors can lead to burnout, anxiety, and significant dips in performance and morale.

Spotting the Signs That Stress is Becoming Unmanageable

So how can you tell when stress has tipped from motivating to harmful? Victoria says to watch out for:

  • Physical signs: headaches, muscle tension, sleep disruption
  • Emotional changes: anxiety, irritability, or depressive symptoms
  • Behavioural shifts: social withdrawal, poor eating habits, increased alcohol use
  • Cognitive difficulties: trouble concentrating or making decisions

“If you recognise these signs in yourself or others, it’s time to step back and take action,” Victoria advises.

Building a Healthier Work Environment

Employers and managers play a crucial role in creating a workplace culture that actively reduces stress.

“Promote work-life balance. Encourage breaks and taking regular leave. Foster open communication, so people feel valued and heard,” suggests Victoria. “And provide access to mental health resources, stress management workshops, or wellness programmes.”

Advice for Entrepreneurs and Small Business Owners

Entrepreneurs are no strangers to stress - constant decision-making, financial pressures, and high stakes can take their toll. Victoria offers this practical guidance:

  • Delegate: You don’t have to do it all - share the load.
  • Stay organised: Use tools and systems to stay on top of things.
  • Self-care matters: Exercise, connect with others, and recharge regularly.
  • Seek support: Talk to mentors, peers or networks - it helps to share and gain perspective.

CBT Strategies You Can Use Today

One of the most accessible and powerful tools to combat stress is Cognitive Behavioural Therapy. Victoria recommends a few simple exercises:

  • Behavioural Activation: “Do something meaningful, even if you don’t feel like it. This helps break the cycle of stress and inactivity.”
  • Problem-Solving: “Break the problem down, brainstorm solutions, choose one, and review how it works. This is how you take control.”
  • Imagery Techniques: “Imagining a peaceful place can physiologically calm your body. Use all five senses to make it vivid.”

Breathing & Mindfulness: Anywhere, Anytime

“Mindful breathing can be practiced anytime,” says Victoria. “Focus on your breath, observe your thoughts without judgment, and return your attention to the breath. It’s grounding, calming, and powerful.”

Change the Conversation in Your Head

Your internal dialogue - your self-talk - has a significant impact on stress. “Negative self-talk amplifies stress,” Victoria explains. “Identify patterns like catastrophising or self-blame. Challenge them with facts and reframe them with more balanced thoughts.”

Breaking the Cycle of Overwhelm

To stop stress from spiralling:

  • Identify your stressors and prioritise them
  • Set healthy boundaries
  • Create a manageable daily routine
  • Break large tasks into smaller steps
  • Reach out for support when needed
  • Make time for daily self-care

When to Seek Professional Help

If your stress isn’t improving despite self-care, or if it’s affecting your relationships, work, or wellbeing - it’s time to talk to a professional.

“Persistent symptoms, a loss of interest in life, or thoughts of self-harm are all red flags. Don’t wait. Early intervention leads to better outcomes,” Victoria stresses.

Why CBT Works

CBT is an evidence-based, structured approach proven to help with stress, anxiety, and depression. At Get CBT, Victoria and her team create personalised programmes tailored to each individual’s situation and goals.

About Get CBT

Get CBT is a private therapy practice at UBC Thursby House, Bromborough, offering:

  • Cognitive Behavioural Therapy (CBT)
  • Eye Movement Desensitisation and Reprocessing (EMDR)
  • Compassion Focused Therapy (CFT)
  • Acceptance and Commitment Therapy (ACT)

They support individuals struggling with stress, anxiety, depression, and trauma-related conditions such as OCD, PTSD, health anxiety, phobias and more.

Each treatment plan is shaped around your needs, lifestyle, and goals—offering not just symptom relief, but long-term tools for life.

To book a free consultation or learn more, visit www.getcbt.co.uk or take a look at their LinkedIn.