How to Manage Stress and Anxiety: Expert Tips from a Counsellor

Have you ever felt like stress and anxiety are running your life, leaving you overwhelmed and exhausted? You’re not alone. In today’s fast-paced world, nearly 75% of adults report experiencing significant stress on a regular basis, and anxiety disorders affect millions globally. But there is hope - and effective strategies - to help you regain control and live a more balanced, peaceful life. At The Fareham Counselling Centre, part of OLIP Therapy, our expert counsellors, hypnotherapists, EMDR specialists and CBT practitioners are here to guide you through practical techniques that can make a huge and lasting difference.

Recognise the Signs and Understand the Impact

The first step in managing stress and anxiety is recognising the signs. Chronic stress and anxiety can manifest in various ways; physically, emotionally, and mentally. Common symptoms include:

• Physical: Headaches, fatigue, muscle tension, and sleep disturbances.

• Emotional: Irritability, restlessness, and feelings of overwhelm.

• Cognitive: Difficulty concentrating, racing thoughts, and persistent worry.

According to the American Psychological Association (APA), chronic stress not only affects your mental health but can also lead to serious physical conditions such as heart disease and weakened immunity. By acknowledging these signs early, you can take proactive steps to mitigate their impact on your life.

Implement Practical Stress-Reduction Strategies

Once you’ve recognised the signs, the next step is to incorporate practical strategies into your daily routine. Research shows that small changes in your habits can lead to significant improvements in both stress and anxiety levels. Here are a few evidence-based techniques:

1. Mindfulness and Breathing Exercises

Mindfulness is a proven method to centre your thoughts and reduce stress. Studies indicate that regular mindfulness practice can lower anxiety levels by 30-40%. Simple breathing exercises, like the 4-7-8 technique (inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds), help calm your nervous system and bring your focus to the present moment.

2. Physical Activity and Nature

Engaging in regular exercise releases endorphins - the body’s natural “feel-good” chemicals. Even a brisk walk in nature can significantly reduce stress and improve your mood. In fact, research from the University of California found that spending time outdoors can lower stress hormone levels by 16%.

3. Structured Daily Routine

Creating a balanced daily schedule can minimise decision fatigue and help manage stress. Establishing a routine that includes time for work, relaxation, and self-care not only improves productivity but also provides a sense of control over your day.

Seek Professional Support: Counselling, Hypnotherapy, and CBT

While self-help strategies are powerful, sometimes the most effective way to overcome stress and anxiety is to seek professional support. Therapies like counselling, hypnotherapy, and Cognitive Behavioural Therapy (CBT) have a strong and proven track record of success.

1. Counselling

Traditional counselling offers a safe space to talk through your feelings, understand your triggers, and develop tailored coping strategies. Data from the National Institute of Mental Health indicates that counselling can reduce anxiety symptoms by up to 40% when combined with consistent practice of coping techniques.

2. Hypnotherapy

Hypnotherapy works by accessing your subconscious mind to reframe negative thought patterns and promote relaxation. A study in the American Journal of Clinical Hypnosis reported that clients undergoing hypnotherapy for anxiety and stress experienced significant improvements in their symptoms in fewer sessions compared to other therapies.

3. Cognitive Behavioural Therapy (CBT)

CBT is one of the most widely researched therapies for anxiety and stress. By identifying and challenging unhelpful thoughts, CBT empowers you to change the way you perceive and respond to stressors. According to research, CBT can reduce anxiety symptoms by up to 50% and has long-lasting benefits that continue well after the therapy sessions end.

At OLIP Therapy, we integrate these approaches to create a comprehensive, personalised treatment plan designed to meet your unique needs. Whether you’re looking to reduce daily stress, manage anxiety disorders, or simply improve your overall mental well-being, our team is here to help.

4. Eye Movement Desensitisation and Reprocessing

Eye Movement Desensitisation and Reprocessing (EMDR) therapy offers powerful benefits for managing stress and anxiety. EMDR helps the brain reprocess traumatic or overwhelming experiences, reducing their emotional impact and enabling healthier coping strategies. Studies indicate that EMDR can significantly alleviate symptoms of PTSD and anxiety, making it a valuable complement to counselling and CBT.

At OLIP Therapy, our trained professionals integrate EMDR into a holistic treatment plan, helping you move beyond distressing memories and paving the way for lasting emotional well-being.

Take the First Step Toward a Calmer, More Focused Life

Living with stress and anxiety doesn’t have to be your everyday reality. With the right support and effective strategies, you can regain control and create a life filled with balance, clarity, and joy.

Contact us today to schedule your consultation and discover how our expert team at OLIP Therapy can help you overcome stress and anxiety using hypnotherapy, counselling, EMDR, and CBT.
📞 Call us on 0800 970 4776
🌐 Visit www.oliptherapy.co.uk

Your journey to a calmer, more focused life starts with a single step. Let’s take that step together.