BLOG: Stress Awareness Month with Dr Garry Adair-Gilliland
07th, Apr 2025
Stress is an unavoidable part of life but that doesn’t mean we have to let it rule our lives. Dr Garry Adair-Gilliand, Private GP here at Kingsbridge GP Clinic shares some of his top tips for managing stress this month.
I know first-hand how stress can creep in and sometimes come storming into our lives as well. This can affect everything from sleep to mood, even our relationships. However, we can make simple, intentional changes to ease our minds, lighten the load, and create a healthier balance in our daily lives.
Small Shifts, Big Impact: Simple Ways to Reduce Stress
- Breathe with Intention – Deep, slow breaths can signal your body to relax. Try inhaling for four counts, holding for four, and exhaling for six. This small act can reset your nervous system in moments. Pause, try it now. There is always time to breathe and this can help.
- Move Your Body – A short walk (you'll see me most days trying to get my walk in!), stretching, or even a quick dance session at home can release tension and improve mood.
- Simplify Your Schedule – Say no when you need to, prioritise what truly matters, and let go of tasks that drain you, over commitment leads to overwhelm. This one is super important and something we need to do again and again.
- Limit Screen Time – Constant notifications and scrolling can increase anxiety. Take intentional breaks from screens and engage in something grounding like reading or enjoying nature.
- Fuel Yourself Well – Nourish your body with whole foods, stay hydrated, and watch your caffeine intake. What we consume affects our stress levels more than we realise.
- Create a Sleep Routine – Good sleep is one of the best stress relievers. Try setting a consistent bedtime, avoiding screens before sleep, and creating a peaceful night time ritual.
- Practice Gratitude – Focusing on what’s going right, even in small ways, can shift perspective and help reframe stress. Keep a gratitude journal or simply reflect on three good things each day. I recommend the 6-minute journal for those that want to get started on this practice.
- Connect with Loved Ones – Social support is crucial. Call a friend, share a laugh, or simply spend time with people who uplift you. Don't be afraid to message that person you haven't messaged in years!
- Let Yourself Rest – It’s okay to slow down, rest is productive. Give yourself permission to pause when you need to.
- Seek Professional Support When Needed – Sometimes, stress becomes too much to handle alone. Speaking with a therapist or counsellor can be a game-changer.
The Toll of Stress: Why It’s Vital to Manage It
Chronic stress isn’t just a mental burden, it takes a serious toll on our bodies too. Some common side effects of prolonged stress include:
- Fatigue and burnout
- Trouble sleeping or insomnia
- Frequent headaches or muscle tension
- Digestive issues
- Weakened immune function
- Increased anxiety or depression
Left unchecked, stress can contribute to serious health conditions such as high blood pressure, heart disease, diabetes, and even autoimmune disorders. This is why managing stress isn’t just about feeling better—it’s about long-term health and well-being.
Supporting Ourselves and Each Other
We all face stress, and we all need support. Let’s be kind to ourselves and to those around us. Check in on your friends and family, offer a listening ear and most importantly, be gentle with yourself. Managing stress is a journey, not a destination. One small step at a time, we can create a life with more ease, balance, and joy.
Take a deep breath 1-2-3-4. You’ve got this!
If you are feeling stressed and would like to access support from one of our GPs, please call 028 9066 7878 or book online at kingsbridgegpclinic.com
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