In today’s world, stress feels inevitable. We push through busy schedules, juggle responsibilities, and try to squeeze in self-care between work, family, and social commitments. But what if wellness wasn’t about finding more time, but about using the time we already have more effectively?
True well-being isn’t just about hitting the gym or following a rigid routine—it’s about building habits that make you feel stronger, more present, and more resilient in everyday life. To explore how to manage stress while staying physically and mentally strong, we spoke to four experts from different wellness fields:
- Rachel Dillon, Founder & Personal Trainer at Crop Shop Boutique
- Andy Hayes, Founder of Plum Deluxe (a tea brand focused on mindfulness)
- Jerome Draculan, Personal Trainer at Strength Shop USA
- Veronica West, Psychologist and Founder of My Thriving Mind
Together, they share a balanced approach to wellness that’s realistic, effective, and sustainable.
Movement That Feels Good, Not Forced
Exercise is one of the most powerful stress relievers, but forcing yourself into workouts you hate won’t help in the long run. The key is to find movement that energises you rather than drains you.
"A lot of people think fitness has to be intense to be effective, but it’s really about consistency," says Rachel Dillon. "You don’t need to spend hours in the gym—short, intentional workouts, regular walks, or even stretching can make a massive difference in how you feel."
The secret to long-term success? Choose a form of movement you actually enjoy—whether it’s strength training, Pilates, running, or dancing in your living room. The moment exercise feels like punishment, it becomes another source of stress rather than a stress reliever.
The Power of Daily Rituals to Reset Your Mind
In a world where notifications and distractions pull us in all directions, creating small, mindful rituals can help ground us.
"Mindfulness doesn’t have to mean meditating for an hour," says Andy Hayes, founder of Plum Deluxe. "Even something as simple as making a cup of tea, stepping outside for fresh air, or breathing deeply for a minute can shift your entire mindset."
These small moments of intentionality act as pauses in your day, preventing stress from building up. Try adding one tiny ritual into your routine—whether that’s a quiet morning coffee, journaling, or simply closing your eyes for 30 seconds to reset.
Strength Starts with Fueling Your Body, Not Punishing It
Food is fuel, not just something to track or control. The right nutrients can help regulate energy, mood, and stress levels, but restrictive eating often backfires.
"People underestimate how much food affects stress and performance," says Jerome Draculan, a strength trainer. "If you’re constantly under-eating, skipping meals, or relying on caffeine and sugar, your body is running on empty. That’s when fatigue and burnout hit hard."
Instead of focusing on what to cut out, shift towards what to add in:
- Protein & healthy fats to keep energy stable
- Magnesium-rich foods (nuts, spinach, dark chocolate) to reduce stress
- Hydration to improve focus and mood
The goal is balance, not restriction—and eating enough to feel strong, not depleted.
Your Mindset Matters as Much as Your Actions
Stress isn’t just about what happens to us—it’s also about how we react to it. While external factors can be overwhelming, our mindset and inner dialogue shape how we experience stress.
"When people feel stressed, they often focus on what’s going wrong instead of what’s within their control," says Veronica West, a psychologist at My Thriving Mind. "How we talk to ourselves in difficult moments plays a huge role in how we navigate stress."
Rather than spiraling into negative self-talk like "I can’t handle this", try shifting to a self-compassionate approach:
- "I’m doing the best I can with what I have right now."
- "This moment is temporary, and I can get through it."
Small mental shifts like this can change how your body responds to stress—lowering cortisol levels and preventing emotional burnout.
The Truth About Balance: It’s Not About Doing It All
People often talk about "work-life balance" like it’s a perfect equation—but in reality, balance looks different every day. Some days, you might crush a workout, eat well, and feel amazing. Other days, just getting out of bed and doing the basics is a win.
"There’s no such thing as ‘perfect balance’—it’s about learning to adjust without guilt," says Rachel Dillon. "Some days you need to push, and some days you need to rest. Both are equally important."
Instead of striving for rigid perfection, aim for fluidity and adaptability. Wellness is a journey, not a destination.
The Takeaway: Less Pressure, More Presence
At the heart of wellness is learning to be kind to yourself. Stress management, fitness, and mindfulness aren’t about checking off a to-do list—they’re about building habits that make you feel good long-term.
If you’re feeling overwhelmed, start with one small change today:
- Take five slow, deep breaths before drinking your morning coffee.
- Move your body in a way that feels good, even if it’s just a walk.
- Eat something nourishing that gives you real energy.
- Replace one negative thought with a self-compassionate one.
Wellness isn’t about doing more—it’s about doing what matters most for your mind and body. And sometimes, the most powerful thing you can do is simply pause, breathe, and give yourself permission to be enough./strong>
