Your complete guide to stress management at any lifestage

Stress is something we all face from time to time. Whether you’re a kid, teen, adult or older, it can show up in different ways for everyone. 

The good news is there are simple and effective ways to manage stress and stop it from taking over your day or your health. 

At nib we’re here to help you recognise the signs, understand what’s going on and find practical ways to manage it no matter your age or stage of life. 

Understanding stress (and why it matters) 

Stress is your body’s natural way of responding to challenges. It’s part of your built-in survival system – the “fight or flight” response that helps you deal with pressure. In small bursts, stress can actually be helpful. But if it sticks around too long, it can start to wear you down, both mentally and physically. 

Ongoing stress can lead to headaches, fatigue, sleep problems and difficulty concentrating. Mentally, it can cause anxiety, irritability or low mood. Over time, unmanaged stress increases risks for serious health issues like heart disease. 

“Stress can affect your body, mind, and emotions in ways that you may not always recognise.” says nib foundation partner Lifeline. “That’s why learning to manage it early is so important. No matter your age, small steps can make a big difference.” 

Where stress comes from 

Here’s a quick guide to common stressors, signs and strategies by age: 

If stress starts interfering with your day-to-day life or relationships, it’s a sign to check in with your GP or a mental health professional. Support is always available and asking for help is a strength. 

Whatever your age, it’s worth paying attention to how stress is showing up for you. 

Stress management for kids and teens 

Stress can show up in kids and teens in surprising ways. Look out for changes in sleep, appetite, mood or behaviour. Complaints like stomach aches or headaches can also be signs they’re feeling overwhelmed. 

How to help little ones feel calm and safe

Creating a sense of safety and calm can start with a simple routine, lots of reassurance and time for connection through play. 

Talk about feelings in an open and age-appropriate way. Activities like drawing, storytelling or imaginative play can help kids express what they’re feeling without needing to say it out loud. 

When they’re feeling overwhelmed, try calming techniques together. These could include: 

• Bubble breathing – encourage your child to take slow deep breaths like they’re blowing bubbles. 

• Starfish hand breathing – trace the fingers of one hand with the other while breathing in and out slowly. 

• Squeeze and release – tense up different muscle groups like a robot, then release like a floppy rag doll. 

• Imaginary safe place – guide them to imagine a calm, happy place using gentle words and sensory cues. 

You don’t need to do everything at once. Try one or two strategies to see what your child responds to best and make it part of your daily wind-down. 

Supporting teens through stress 

Being a teenager comes with plenty of ups and downs. School pressure, friendship changes, body image and figuring out who they are can all build up. If you’re supporting a teen, you might notice they feel overwhelmed at times and that’s completely normal. 

More than half of Aussie teens report feeling stressed. While some stress is a part of growing up, helping them build simple coping tools can make a big difference. 

Just showing up and reminding them they’re not alone goes a long way. Try to create space for open chats, even if they’re short or casual. You don’t need to have all the answers, just being there to listen without judgment helps more than you might realise. 

Some other techniques include 

• Encouraging hobbies they enjoy 

• Suggesting they write down their thoughts in a journal or notes app as a way to process emotions 

• Prompts like “How am I really feeling right now” or “What do I need today” can help with self-reflection 

• Spending time with friends or family to stay connected and supported 

• Keeping an eye on screen time and encouraging regular breaks from social media 

• Supporting small daily habits like getting enough sleep, eating well and moving their body 

• Letting them know it’s okay to talk about what they’re feeling and that help is always available 

• Helping them break big tasks into smaller steps so school or life doesn’t feel quite so heavy 

• Letting them know it’s okay to take breaks and ask for help from you, a teacher or a health professional. 

Stress is a normal part of life but they don’t have to deal with it alone. You’re not expected to fix everything, just walk alongside them. 

Managing stress in adulthood 

Work pressures piling up? 

If work is getting overwhelming, try blocking out focused time for your biggest priorities and turn off unnecessary notifications while you’re at it. Use tools like to-do apps or calendar reminders to stay on top of tasks without relying on memory alone. If you’re working from home, create a clear ‘end-of-day’ habit like a walk or change of clothes to help you switch off. 

Finding balance at home

When the juggle gets too much, try batching tasks like meal prep or errands to free up mental space. Even short moments of downtime matter – think listening to music while doing chores or box breathing while the kettle boils. If things feel consistently unmanageable, having a calm check-in with your household or support network can help share the load. 

Everyday habits that help

When stress builds up, your usual routine can be the first thing to slip. Plan ahead by prepping simple meals for busy days or keeping a pair of runners by the door for a quick walk. If sleep is patchy, limit screen time before bed or try a short wind-down routine like stretching or journalling. 

“When it comes to coping with stress, it’s the healthy habits you build over time that can create lasting change” says Lifeline. “Small, consistent changes can help ease daily pressures and give you a greater sense of control.” 

If stress is starting to affect your daily life, Lifeline’s free Support Toolkit is full of practical tools and strategies you can start using today.  

Managing stress in later life 

Staying socially connected

It’s easy to feel more isolated after big life changes like retirement or losing a partner. But regular social connection can really lift your mood. If getting out is tricky, consider joining a local seniors group. Set a weekly time to call a friend or family member and try to say yes to invitations, even if you don’t feel like it at first. Learning a new skill can also help you meet new people and feel great about yourself. 

“Staying socially and physically active plays a big role in reducing stress later in life,” says Lifeline “It’s never too late to build habits that support your mental wellbeing.” 

Move in a way that feels good 

You don’t need a gym membership to get the benefits of movement. A gentle walk or stretching during TV ads can help with circulation, sleep and mood. Set yourself easy goals like three short walks a week or getting out in the garden daily. If you enjoy company, check if your local community centre runs low-impact exercise sessions like Tai Chi or yoga. 

Calming the mind 

Stress can linger when your mind is busy. Try simple breathing patterns like counting slowly to four as you inhale and exhale. Keep a notepad nearby to jot down thoughts before bed. If you're open to it, try free audio guides from apps like This Way Up or listen to music that helps you unwind. Make these calming moments part of your routine by linking them to things you already do – like taking a few deep breaths before making your morning cuppa. 

Related: How to stay healthy at every age 

Support is always within reach 

Whether you’re feeling a little off or completely overwhelmed, support is available. Talking to a GP, psychologist, counsellor or psychiatrist can make all the difference – and with nib Extras, you might be covered for some of these services. 

“Everyone responds to stress differently. What feels overwhelming for one person might feel manageable to someone else, and that’s okay” says Lifeline. “What’s important is recognising the signs of ongoing stress, the effect it’s having on you, and doing something about it, including reaching out for help if needed .”

If you or someone you know needs help please call:  

• Lifeline 13 11 14  

• Beyond Blue 1300 22 4636  

• Kids Helpline 1800 55 1800  

The information contained in this article is provided as general information only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. For personalised medical advice, always consult your qualified healthcare professional.