What stress does to the body
The stress response — the release of cortisol and adrenaline, increased heart rate and blood pressure, immune and digestive suppression — evolved to help us respond to acute physical threats. Brief stress responses are harmless and sometimes helpful. Chronic activation of the stress response (as in work pressure, financial worry or relationship conflict sustained over months) is harmful: it suppresses immune function, impairs memory and concentration, increases cardiovascular disease risk and is associated with depression.
Exercise
Aerobic exercise is the most consistently supported intervention for stress in the research literature. A single bout of moderate aerobic exercise reduces cortisol levels and produces endorphins; regular exercise lowers baseline cortisol and improves the regulation of the stress response over time. The evidence is dose-dependent: 150 minutes of moderate aerobic exercise per week (the NHS guideline) produces meaningful benefits.
Mindfulness-based approaches
Mindfulness-Based Stress Reduction (MBSR) — an 8-week structured programme of mindfulness meditation — has a substantial evidence base for reducing perceived stress, anxiety and burnout. The mechanisms are thought to include improved emotional regulation and metacognitive awareness (noticing thoughts and feelings without being overwhelmed by them). Briefer mindfulness practices show smaller but measurable effects.
What to avoid
Avoidance coping — pushing stressors to one side, distracting yourself, using alcohol or other substances to manage stress — typically provides short-term relief while allowing the underlying stressor to grow. "Venting" without problem-solving can reinforce the emotional response rather than reducing it. The evidence favours active problem-solving and adaptive emotion regulation over avoidance.