Stress Toolkit for 2025: Experts Offer Practical Ways to Ease Work, Money and Home Pressures

More than a quarter of the readers who took part in The Sun's January Health Kick survey, 27 per cent, rated their stress at seven or higher on a ten-point scale. The same survey found that a third say their mental health affects their work and family life, a figure the paper says is up 22 per cent on last year. The feature that followed gathered advice from GPs, therapists, a pharmacist, a nutritionist and a money expert on how to bring that pressure down.

The experts begin by saying stress is not always the enemy. Dr Babak Ashrafi, a GP at Superdrug Online Doctor, says that in the short term it can sharpen the mind, boost memory and improve decision-making. The body releases adrenaline and cortisol to prepare for fight or flight. Over time, he says, that state of alarm harms nearly every part of health, and chronic stress can lead to heart disease, headaches, muscle pain and weight gain. It can also weaken immunity and affect libido. Rosie Weatherley of the charity Mind adds that stress is not itself a mental health problem, but excessive stress can cause or worsen depression or anxiety.

On work overload, psychotherapist Toby Ingham says a better work-life balance takes time, patience and practice. He suggests picturing what that balance would look like, whether it means leaving on time or taking a lunch break, and committing to it. He also recommends talking to a boss or colleagues about how work is shared out, and setting aside a workspace at home. Jasmine Eskenzi, founder of the wellbeing app The Zensory, favours working in 25-minute sprints with five-minute breaks.

At home, the problem is the mental load of chores, school forms, birthdays, holidays, babysitters and shopping lists. Psychotherapist Sarah Jones advises anyone carrying most of it to talk with their family and ask what they can do to share it more equally. Asking for input rather than simply handing out jobs, she suggests, makes everyone accountable to one another.

Money is another strain. The survey found 16 per cent of readers worry constantly about bills, and fixed incomes such as pensions cause significant stress. Money expert Lewis Crompton recommends several accounts: one for daily spending, and pots for emergencies, holidays, investments and gifts, each topped up automatically when salary arrives. He says to save six months of living costs, or aim for one month first, and reward yourself when you hit a goal. Free advice is available at moneyhelper.org.uk, and stepchange.org helps with debt.

On self-care, 42 per cent of respondents say they sometimes struggle to relax, and 16 per cent rarely unwind at all. Jones suggests listing your non-negotiables, such as a first coffee or a weekly exercise class. Author Fiona Harrold suggests dropping activities you dread and people who drain you. University of California research found that mindful meditation can reduce stress, with just two minutes a day making a difference. Nicci Roscoe suggests squeezing Play-Doh or slime, splashing cold water on the face, or picturing a draining person in fuzzy black and white. Pharmacist Laura Dowling offers the 4-4-4 breathing technique: inhale for four counts, hold for four, exhale for four.

Food matters too, though 22 per cent of readers say rising costs have pushed them toward cheaper, less nutritious options. Nutritionist Rob Hobson recommends wholegrains, legumes and vegetables, rich in potassium and magnesium, plus fibre and fermented foods such as kefir, yoghurt and sauerkraut, noting that up to 90 per cent of serotonin is produced in the gut. He warns that high sugar intake can amplify stress and anxiety. Dowling says even short, positive social contact helps, and therapist Danny Zane notes exercise releases mood-lifting endorphins. The NHS recommends at least 150 minutes of moderate activity a week, or 75 vigorous minutes, and Dowling says good sleep lets the body reset.

Chronic stress can build gradually. Weatherley lists warning signs including irritability, heavy drinking or smoking, poor sleep and trouble concentrating, along with headaches, an upset stomach or breathing difficulty. If you feel overwhelmed, your relationships are affected, or difficult feelings last more than two weeks or keep returning, she advises seeing a GP. You can also refer yourself for NHS talking therapies and guided self-help.