Stress management techniques from those in high-pressure jobs

None of us are strangers to stress. Whether it’s a diary jam-packed with meetings, a busy social schedule or watching your inbox precariously pile up, work and life-related pressures can quickly push us to boiling point. In fact, research from the Mental Health Foundation shows that 74% of adults have felt so swamped in the past year that they struggled to cope, while one in nine of us feel stressed every single day.

Working at a law firm means long, unsociable hours coupled with high-pressure decision-making, so for Custody X Change attorney Joanna, managing stress is all about taking a preventative approach. “I’ve seen burnout sneak up on others in my field, which is why I take stress management seriously,” she says. “For me, it’s about small, consistent habits rather than waiting until everything starts to feel out of control.” 

The always-on nature of digital marketing – and the fact that most of us have access to a smartphone 24/7 – makes it hard to truly disconnect from work. “Social media never sleeps, trends shift overnight and notifications flood in at all hours,” says Loris, a marketing manager at Kratom Earth. “It’s tough to step away when there’s that nagging feeling that something might be underperforming or a competitor might be pulling ahead.”

To combat burnout, Loris utilises handy digital wellbeing features that can set scrolling limits outside of work. “I stick to screen-free hours, which means no checking emails in bed, no work notifications during meals and no laptop after a certain time,” he explains. “It takes discipline, but it really helps. Clients have adapted to the idea that responses come within business hours, and it’s prevented work from taking over my downtime.”

Working in a fast-paced industry like law can be non-stop, with few moments to stop for a breather. But for Kash, senior law associate at Wright Hassle, one of the best ways to manage stress is by swapping one treadmill for another. “I’ve found that having a regular gym routine is so important for my mental wellbeing,” he explains. “It helps burn off excess energy from a busy day and gives me a much-needed endorphin boost that carries me through to the evening.”

“As a psychologist who works in a busy clinic, I’m often in contact with clients who are dealing with significant mental health issues, trauma and emotional distress,” says Doctify-rated psychologist ​​Dr Khalid. “Hearing these stories, while also trying to support and regulate people’s nervous systems, can be emotionally draining.”

To combat feelings of stress, Dr Khalid starts her day with a mindful routine that helps her ease into the day. “I like to focus on the ‘three Ms’ – movement, meditation and mindset,” she explains. “I’ll do a short strength training session most mornings, followed by a round of Vedic meditation – a mindfulness technique that involves repeating a mantra silently. I’m also a fan of gratitude and affirmation work.”

What we learned: by kicking off the day with grounding practices, you can set yourself up for a calm, focused day.

“Running a busy kitchen is a bit like captaining a ship – if you panic, you sink,” says Billy, owner of seafood and oyster bar Lot 14 in Essex. “Over the years, I’ve picked up a few tricks to keep my head above water. I’ve found that stress levels tend to drop when you’re ahead of the game,” he notes. “A well-prepped kitchen is a happy kitchen, and the same goes for life outside of it. Plan ahead, know your priorities and don’t let the small stuff steal your focus.”

Stress can easily make us anxious and irritable, but as our interviewees prove, a few strategic stress relievers can help restore calm and peace in your busy life. By planning ahead, stepping out into nature and prioritising micro moments of rest, you can find quick relief from stress and stop the day’s irritations from taking over.