Let’s face it, life is stressful. But we are strong and can handle it. Small amounts of stress can even be a good thing – the deadline that helps you get work done; the excitement of starting a new job or project; the fun of visiting somewhere new. But too much stress can be overwhelming, and if left unchecked, can lead to physical and mental illness. Learning to deal with stress will reduce this negative impact and boost your everyday well-being.

How to Destress in Five Minutes a Day is a new book from life-coach Joanne Mallon which will help you rise above everyday stresses, becoming more resilient and able to cope when the big stuff hits. It takes you through a day in your life, with suggestions for antidotes to stress that will work in the morning, daytime and evening, as well as longer lasting solutions to support you in the future. Everything is designed to be achievable in 5 minutes or less, and slot easily into your life.

Here, Joanne shares some of her favourite tips from the book for you to try this month.

Stress-Free Mornings

How you spend your morning sets the tone for the day ahead. Create a morning that’s smoother, calmer and a great place from which to ease into your day with these tips.

First rise

A morning routine that rushes from one thing to another is a stressful way to start the day, so give yourself the gift of a few extra minutes for selfcare. Aim to be the first person awake in your home and you’ll get to enjoy a calming break before the day gets going. You may even want to get up early enough to enjoy the quiet awe of a sunrise. Move with intention before life gets a chance to become overwhelming. Step outside to get a little morning sunlight on your face. Clear your mind before it gets bogged down.

Try Morning Pages

A morning brain dump into your journal can be a really effective way to get a handle on all the stress in your life. A few minutes of scribbling down your thoughts will help you process any stress that’s currently whirring around your mind. Take those worries out of your head and put them on the page where they won’t feel quite so overwhelming. Don’t stop to think as you write – just put your pen to paper and get it all out. Your troubles will become more manageable once they’re out of your head and down on paper.

Stress-Free Days

No day is ever 100 per cent predictable. Life is full of curveballs, plot twists and surprises. And it is this uncertainty that can lead to stress, as our brains crave predictability to feel safe. Here are some tips designed to help you deal with this, however, and wherever, you spend your day.

Listen to the birds

In prehistoric times, hearing birdsong meant that everything was safe and there were no predators around. This association persists in the primitive part of our brain. That’s why we feel safer, calmer and less stressed when we hear birds – it’s a sign that all is well. Step outside for a moment today and tune your ears in to the calming songs of nature.

Daily creativity

Being creative involves concentrating on what you’re doing and nothing else in that moment, making creativity a fantastic mindfulness de-stressor.

Your daily creative practice could be writing, drawing or painting, or it could be cooking, gardening or simply dressing in a certain way. It could be something tiny – a line of lipstick, a random doodle, a quick poem. It doesn’t matter what you create. This exercise is all about the journey and allowing yourself to make space for creativity. It’s the process of reconnecting with yourself by giving yourself freedom – freedom to play, to express yourself, to relax.

Stress-Free Evenings

Evenings are an essential time for rest and relaxation, connecting with friends and doing things that bring you joy. It’s the time of day when you get to choose what you do, rather than just doing what you have to.

The tools and tips here  are designed to help you wind down and prepare for a restful night’s sleep.

Your Perfect Evening

What does a perfect evening look like to you? There’s no right or wrong answer to this, but it’s worth thinking about so that you get the evening you want. Before you can create it, though, you need to be able to define it. What score out of ten, for relaxation, would you give your current typical evening? Are there any particular stressors in there, however small? If you could do whatever you wanted tonight, what would it be? Plan an evening that supports rather than drains you. Treat yourself to some precious and well-deserved relaxation time.

Gather The Gold From Today

As you move from daytime to evening, pause to take with you the good things about today. Ask yourself: What did I learn today? What can I take from today that’s good? You don’t have to ignore the stressors of the day, but you can use them as a way to learn and move forwards in a more positive frame of mind. Ask yourself: What worked and what didn’t work today? What filled me up and what emptied me out? What’s the one thing I know for sure moving forwards?

The 10-3-2-1 Method for Better Sleep

Sleep experts recommend the 10-3-2-1 method as an easy way to get better-quality sleep.

• First, establish what time you intend to go to sleep.

Then, working back from there:

• 10 hours before bed – no more caffeine.

• 3 hours before bed – no more big meals, so your body has a chance to rest and digest properly.

• 2 hours before bed – no more drinks, and also stop work and admin.

• 1 hour before bed – no screens. Put that phone away!

What you’re doing with this approach is letting your body start to rest physically and mentally over an extended period of time. It takes less than a minute to consciously stop consuming drinks, food or digital content. Intentionally giving yourself a break from the work of digestion and mental stimulation means that when you do finally lie down and close your eyes, your body’s already at least part of the way there. Easing your mind and body towards sleep in this way should result in a better-quality rest throughout the night.

Joanne Mallon is one of the UK’s most experienced life and career coaches. She’s been working with clients all around the world for 20 years. The author of five books, Joanne also presents the popular well-being podcast 5 Minutes to Change Your Life. Originally from Belfast, Joanne lives with her family in Brighton and can also be found on Twitter/X and Instagram @joannemallon.

How to Destress in Five Minutes a Day by Joanne Mallon is published by Vie, £8.99