The Burnout Report 2025 recently revealed that 1 in 5 workers (21%) took time off last year due to stress-related mental health issues. It’s a sobering reminder that stress is no longer just an occasional challenge — it’s a widespread issue affecting how we live, parent, and lead.
That figure made me pause. Because behind the numbers are people: colleagues, parents, friends, leaders — all of us at risk of being overwhelmed. And if we don’t manage stress well, it doesn’t just impact our own wellbeing; it ripples into our families, teams, and communities.
A Personal Reflection
Recently, I went for a walk and came across a beautiful landscape just five minutes from home. My kids now call it the “100 years old place.”
Standing there, looking out at the view, I felt perspective rush back in. The world is so much bigger than our inboxes, deadlines, or to-do lists. In that moment, I was reminded of how small we are on this planet, how short life is, and how important it is to release stress rather than carry it with us.
As a parent, I don’t want to pass down stress or anxiety to my children. I’ve seen in my own family how depression can shape lives later on, and I’m determined to break that cycle.
As a leader, I also feel a responsibility not to let stress cascade through my teams. Culture starts with how we show up — and if I want people to thrive, I have to model healthier ways of handling pressure.
That’s why I prioritise finding ways to recharge: through learning, developing, exercising, or simply spending time in nature. These small practices help me reset and keep things in perspective.
Why Stress Spirals Matter
We all face stressful moments — at work, at home, or both. The real challenge is: how do we step out of them before they spiral?
Stress spirals can look like this:
- A problem arises at work → you ruminate on it all evening.
- You wake up exhausted → small setbacks feel bigger.
- You get short-tempered with loved ones → guilt adds another layer of stress.
It’s a cycle that feeds itself. And the longer we stay in it, the harder it becomes to break.
The good news? With awareness and some practical habits, we can interrupt the spiral.
Three Ways to Reduce Stress Before It Builds
Here are three practices that have helped me — and that research consistently shows make a difference:
1️⃣ List what you can control
When everything feels overwhelming, take two minutes to write down what’s in your control and what isn’t. You’ll often find that a large part of your stress sits in the “can’t control” column. Naming it and letting it go creates instant relief and clarity.
2️⃣ Step outside for 10 minutes
Nature has a measurable impact on reducing cortisol (our stress hormone). Whether it’s a walk in the park, sitting on a bench, or just standing under the sky, those minutes outdoors can reset your nervous system and shift perspective.
3️⃣ Move your body
Stress often sits in the body as tension. A short walk, a stretch, or a workout releases endorphins and gets energy flowing again. Even a 5-minute break to move between meetings makes a big difference.
Learning From Others
🎧 One resource I’ve found really helpful is this podcast: How to manage stress at work. It’s full of practical tips and simple tools to prevent stress from taking over.
A Final Thought
Stress will always be part of our lives. But burnout doesn’t have to be.
Whether you’re leading a team, raising a family, or simply managing your own workload, finding ways to recharge isn’t a luxury — it’s essential. By focusing on what we can control, stepping outside, and moving our bodies, we can build resilience and keep stress from spiralling.
💬 I’d love to hear from you: What’s your go-to reset when stress builds up? Share your thoughts — because the more we learn from each other, the stronger we all become.
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