Feeling stressed or overwhelmed? Five simple ways to look after your wellbeing
Helping you navigate your mental health with tips and tricks
Stress is something everyone experiences at different points in life. It can show up in small ways during a busy week, or build over time as things start to stack up. Whether it’s work deadlines, relationship pressures or financial stress, feeling overwhelmed from time to time is very common.
Simply put, stress is your body’s natural reaction when you feel threatened or have too much going on at once. It can trigger your body’s fight, freeze or flight response . You might notice that your heart beats faster, you breathe quicker, your muscles tighten, or you start sweating. Everyone reacts differently to stress and can experience various physical symptoms.
Sometimes, stress can be good for you and help motivate you to get things done. However, when you are experiencing it for too long, it can start to take a toll on your health and wellbeing. It can affect your mood, energy levels, sleep and even how your body feels day to day. Signs of too much stress can include headaches, stomach aches, poor sleep, being tired and grumpy, or using stimulants such as coffee or sugar to keep you going.
Because stress is an inevitable part of life, it’s important to build a toolkit for managing it. This Stress Awareness Month, we’re sharing five simple, everyday ways to help you lower your stress and look after your wellbeing.
1) Make time to exercise
Regular physical activity is one of the most effective ways to manage stress and improve overall health. When you move, your body releases endorphins, the body's natural stress reliever, which can help clear your mind and leave you feeling more refreshed. It can also help you feel more in control , support better sleep , and give you a moment to reset during a busy day.
The exercise itself doesn’t have to be intense or time-consuming. It can be as simple as taking a walk around the block, a swim in the sea or even putting your favourite music on for a dance. Whether it’s just getting outside for some fresh air or doing something more rigorous like cycling, running or playing a team sport, the key is finding something you enjoy and making it part of your routine.
2) Prioritise a good night’s sleep
Sleep is critical for our physical and mental wellbeing and, during stressful times, your body may actually need more rest than usual.
Aim to get at least seven hours of sleep each night . While this can be easier said than done, small changes can make a big difference. Try to establish a consistent bedtime routine, like limiting exposure to blue light from screens right before bed, and limiting caffeine later in the day. Creating a calm, device-free wind-down routine can help signal to your body that it’s time to rest.
A common misconception is that you can “catch up” on sleep on days off. In reality, consistency is key. Prioritising regular and consistent sleep every night helps your body and mind manage stress more effectively, leaving you feeling more balanced and ready to tackle the next day.
3) Spend time with people you care about
When life gets busy or stressful, it can be easy to forget to spend time with whānau and friends. But connecting with the people who matter most can do wonders for your mental wellbeing. You might be surprised at how much it can help to lower your stress.
Try setting aside regular time each week to catch up with your loved ones. This could be a quick call on your way home from work, a weekend coffee, or a low-energy movie night. These intentional moments of connection can lift your mood and give you space to share how you’re feeling . They can also help you gain perspective and step outside the thoughts that might be making you feel stressed or overwhelmed.*
4) Make time for yourself
As well as making time for your loved ones, it’s just as important to make time for yourself.
Hobbies and play, such as painting, knitting or playing an instrument are another great way to focus on something you enjoy and step away from the things that may be contributing to your stress . These moments don’t need to be complex either. You could consider simple rituals like reading a book, enjoying your favourite coffee, or listening to calming music to help you unwind.
Or, if you don’t have the time in your day to do these activities, try taking small breaks throughout your day. Step away from your work or household tasks for a short pause, take a few deep breaths and give yourself a moment to reset. This could be a quick affirmation, a stretch, or even taking a moment to people-watch.
Breathing exercises, like diaphragmatic breathing, are another effective tool. You can give it a try by following these simple steps:
Put one hand on your chest and the other on your stomach
Breathe in deeply through your nose, making sure the hand on your stomach rises and the hand on your chest doesn’t
Breathe out very slowly, then clench your abdomen muscles
Repeat these steps for another four times.
5) Eat well
Your brain, like the rest of your body, needs the right fuel to function at its best. The foods you choose to eat can affect your mood, energy and how well you might cope with stress.
Eating fresh vegetables, fruit, whole grains, and healthy proteins - and limiting processed and sugary foods - can make a real difference to how you feel day to day.
How this could look includes swapping a takeaway for a healthy homemade meal, adding an extra serve of veggies to your plate, or snacking on nuts instead of chips. These can all help support your mental and emotional wellbeing.
Thinking about what you drink also helps. Staying hydrated and choosing water first can help reduce irritable or restless feelings. Limiting consumption of alcoholic beverages can also impact your mental clarity and wellbeing.
We are here to support you
This Stress Awareness Month, remember to check in with yourself, carve out time for whānau and friends, and make space for the things that help you unwind. Managing stress isn’t just about feeling better in the moment, it can help you stay focused, energised, and enjoy a healthier lifestyle in the long run.
nib’s programmes and resources are here to support you, including our Health Management Programmes for eligible members and complete health tool, nib Balance. Whether it’s tools for managing stress, guidance on wellbeing, or ways to help keep both your mind and body in top shape, taking small steps today can make a big difference for your mental and physical health tomorrow.
*If you are experiencing high levels of stress that is impacting your ability to perform daily tasks, attend work or school, if you are depending on alcohol or other substances to manage stress or if you are simply not coping, we recommend discussing this with your GP. You can also Free call or text 1737 to talk to a trained counselor or phone helplines listed below:
Depression Helpline 0800 111757
Lifeline 0800 543 354
Youthline 0800 376 633
If you or anyone you know is in immediate danger, please phone 111