Five Evidence-Based Ways To Manage Chronic Stress By An Expert In Behavioural Psychology

(MENAFN- The Conversation) Spend too long on social media and you might start to hear the term “cortisol face” used to describe someone with supposedly puffy eyes or cheeks. The phrase describes the physical signs that some believe result from prolonged stress, particularly elevated levels of the hormone cortisol. It's often used to encourage people to do something about their stress levels.

Cortisol is a natural hormone that plays an essential role in regulating metabolism, inflammation, blood sugar and, most importantly, the body's response to stress . When we're under pressure, cortisol levels rise to help us respond to the challenge at hand. It's part of the “fight-or-flight” response that has evolved over millions of years to keep us safe.

But managing stress isn't just about reducing cortisol - it's about supporting your body and mind. And because of the wide variety of physical and mental health effects that stress can cause – particularly when it becomes chronic – stress-management strategies should focus on improving overall wellbeing, not just how you look.

This means creating a toolkit of habits and practices that signal safety to the body, helping it shift out of survival mode. Here are five evidence-based ways to manage stress long term.

1. Start small - and stick with it

When life feels overwhelming, the idea of making major changes can be enough to stop us in our tracks. But science shows that meaningful improvement often begins with the tiniest of steps.

Maybe it's five minutes of stretching while the kettle boils, switching your phone to“Do Not Disturb” after 9pm, or simply taking a few deep breaths before starting your day.

The key isn't intensity - it's consistency. Like building muscle, stress resilience grows with regular, manageable effort. Start small, and let those early wins build momentum.

2. Set goals you can actually measure

Saying“I want to be less stressed” is a good intention - but it's also vague. How would you know if you succeeded? Instead, try setting clear, specific targets like:“I'll take a 20-minute walk after dinner on Mondays, Wednesdays, and Fridays,” or“I'll turn off all screens an hour before bed this week.”

Specific goals give your brain something to work with. They also make it easier to track your progress - and celebrate it. Achievable goals create confidence, and confidence helps calm the nervous system.

3. Check in with yourself regularly

Stress doesn't stay the same - and neither should your coping strategies. What worked for you during exam season or a tough breakup might not suit your current schedule or state of mind. That's why it's important to reflect and recalibrate.

Ask yourself: What's been helpful lately? What's felt like a chore? You don't need a journal (though it can help). Just a few minutes of honest reflection can show you where to tweak your routine. Think of it as emotional maintenance - like checking your car's oil, but for your mind.

4. Don't underestimate the basics

The foundations of wellbeing are often the most powerful - and the most overlooked. Regular movement, a good night's sleep, nourishing food and spending time with people you trust all buffer the effects of stress. But it's not about perfection – it's about patterns.

You don't need to hit the gym five times a week or cook gourmet meals. Even a short walk, a better breakfast, or texting a friend instead of scrolling social media can nudge your nervous system in the right direction. Small improvements in the basics can create big shifts over time ).

Read more: The 'cortisol belly' myth: when diet culture is rebranded as 'wellness'

5. Tame the voice in your head

Not all stress comes from outside pressures, some of it comes from how we talk to ourselves . Maybe it's a voice saying“you're falling behind” or“you can't cope.” These thoughts can feel automatic, but they're often based on distorted beliefs, not facts.

Cognitive behavioural therapy (CBT) offers practical tools to spot and challenge these patterns. When you catch a thought like“I always mess things up,” pause and ask: is that really true? What evidence do I have?

Reframing unhelpful thoughts won't make stress disappear, but it can change the way you carry it.

Stress may be a natural part of life, but how we manage it makes all the difference. By understanding the science behind stress and taking small, practical steps to support our wellbeing, we can train our bodies to move out of survival mode and into a state of balance.

You don't need a perfect routine or hours of free time - just a willingness to check in with yourself and make space for small, consistent change. Because in a world that rarely slows down, learning how to care for your nervous system is not just self-care - it's a powerful act of resilience.

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