Living in the UK can be exciting — but let’s be real, it can also be stressful. Between the fast-paced lifestyle, demanding jobs, bills, family expectations back home, and even unpredictable British weather, it’s easy to feel overwhelmed.
Whether you’re hustling through a 9-to-5, adjusting to a new environment, or juggling family life, these 15 stress management skills can help you stay calm, focused, and in control — both in life and at work.
3 Quick Ways to Manage Stress Right Now
If stress is hitting hard, try these quick techniques to feel better within minutes:
1. Breathe Deeply
Take a few deep breaths in and out — slowly. Deep breathing signals your brain to relax and can instantly reduce tension. Sit comfortably, close your eyes, and count to four as you inhale, then four as you exhale. Repeat for a few minutes.
2. Practice Mindfulness
With busy UK life — deadlines, traffic, and constant notifications — your mind can feel overloaded. Mindfulness helps you slow down and stay present. Take five minutes to notice what’s around you: the sounds, smells, and sensations. It helps quiet anxious thoughts and keeps you grounded.
3. Progressive Muscle Relaxation
This technique helps you release physical tension. Start from your toes — tighten and release each muscle group as you move up to your face. You’ll feel calmer and more in tune with your body.
3 Everyday Stress Management Skills
1. Set Boundaries
It’s okay to say “no.” Whether it’s extra shifts at work or social pressure, setting clear boundaries protects your mental space.
2. Prioritise Self-Care
From a long bath to a simple walk in the park, self-care is not selfish. It’s how you recharge. Explore things that make you feel peaceful — prayer, music, a weekend away, or connecting with friends.
3. Communicate Clearly
Stress often comes from miscommunication — at work, in relationships, or within families. Learn to express how you feel calmly and directly. It can reduce tension and prevent conflicts from escalating.
3 Stress Management Skills for Work
UK workplaces can be high-pressure, especially for Nigerians balancing performance expectations and visa worries. Here’s how to handle it better:
1. Set and Clarify Expectations
Speak with your manager about workloads and deadlines. Clear communication can prevent burnout and unnecessary stress.
2. Improve Focus
Try the Pomodoro Technique — work in focused 25–50 minute sessions with short breaks. Turn off distractions and focus on one task at a time.
3. Build Conflict Resolution Skills
Workplace misunderstandings are common. Stay calm, listen actively, and address issues respectfully. You’ll reduce stress and earn respect.
6 Long-Term Stress Management Habits
1. Exercise Regularly
Join a gym, go for walks, or dance to Afrobeats at home — movement releases endorphins, helping you feel good and sleep better.
2. Eat Healthy
It’s tempting to grab takeaways after a long shift, but balance is key. Eat fruits, vegetables, and home-cooked Nigerian meals in moderation. Avoid too much caffeine or sugar — they can worsen stress.
3. Meditate or Pray
Whether through meditation, prayer, or quiet reflection, daily stillness can strengthen your mental resilience and calm your mind.
4. Try Emotional Freedom Technique (EFT)
Tapping on pressure points can help reduce anxiety. It’s simple and can be done anywhere — even on your commute.
5. Get Outdoors
The UK has beautiful parks and nature trails. Even 10 minutes outdoors can lift your mood and reduce stress hormones.
6. Prioritise Sleep
Lack of sleep makes everything harder. Set a regular bedtime, avoid screens before sleep, and limit caffeine after 3 p.m.
When to Get Professional Help
If stress is becoming too much — affecting your sleep, mood, or work — it’s okay to seek help. In the UK, you can:
- Speak to your GP for mental health referrals.
- Access NHS Talking Therapies (free for residents).
- Try community or church-based counselling for support.
Remember: asking for help is strength, not weakness. Managing stress is not just about surviving in the UK — it’s about thriving.
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