Stress, while often beneficial in small doses, can become a burden when chronic, with harmful effects on the body, mind, and emotions. Alex da Silva, a breathwork and wellness expert from Silva Wellness, offers practical strategies for identifying and managing stress to enhance well-being as International Stress Awareness Week (5th–9th November) approaches.

Stress can indeed serve a useful purpose by sharpening focus or pushing you to meet a deadline. But prolonged stress can disrupt sleep, increase blood pressure, and lead to persistent headaches, anxiety, and other serious health conditions. In the UK alone, stress impacts 1 in 5 people daily, with 63% reporting weekly stress – a notable rise from six years ago. Women are also more likely than men to experience stress every day.

Da Silva suggests examining your physical and emotional responses to recognise the presence of stress. Signs may include fatigue, digestive issues, irritability, withdrawal from social activities, or increased conflicts. Being aware of stress levels is a crucial step in addressing them before they worsen, da Silva says, highlighting that acknowledging stress can be empowering, much like maintaining your car – only instead, you’re keeping your own energy “tank” full.

Daily stress management techniques

For managing stress daily, da Silva recommends these grounding techniques:

• Box breathing. Inhale for four counts, hold for four, exhale for four, and hold again for four. Repeat for 3–5 minutes to reset your nervous system.
• Affirmations. Use calming statements like “I’m safe and exactly where I need to be” to centre yourself, especially before stressful situations.
• Grounding walks. Walking barefoot on grass or taking mindful walks can help you feel connected to the present, boosting both mental and physical well-being.
• Mindfulness practices. Regular mindfulness calms the nervous system by helping you stay in the present moment, reducing feelings of anxiety and stress.

Overall well-being strategies

Da Silva also encourages incorporating practices that nourish mind, body, and spirit for long-term resilience. Techniques like breathwork can improve immunity, emotional healing, and self-esteem. Mindfulness meditation improves focus and productivity, enhancing personal satisfaction, while regular physical exercise can be transformative for mental health, particularly when it brings joy and is consistently maintained.

Based in London, Silva Wellness offers a variety of treatments aimed at helping individuals achieve mental clarity and emotional balance, supporting a healthier, more fulfilling life.