Mental Health Self-Help

A Guide to Overcoming Stress – Stress Reprogramming

When you’re going through a stressful situation, it is often really difficult to remove yourself from it and to see everything for what it really is. When there are multiple things happening all at once, it can become really overwhelming and tricky to figure out a way forward. Here’s our guide to overcoming stress through reprogramming.

What is stress reprogramming?

First and foremost, stress is an evolutionary thing – we’re programmed to get stressed for a short period of time to help get ourselves out of a dangerous situation. Back in the olden days, stress was used to encourage a fight or flight response from people if they were being chased by a predator. Nowadays, stress is all around us, but it isn’t good or healthy to feel stressed over long periods of time so it is super important to develop your own ways of coping with stress.

Our Stress Reprogramming system is one that we all use in our own lives and has a really high success rate when used properly. This program is designed to encourage you to look at and deal with stress objectively. At the end of it, you will hopefully feel significantly less stressed and will gain an understanding as to how you can remove yourself from stressful situations.

Download the Stress Reprogrammer

Click to download our Stress Reprogrammer and overcome stress here:

feeling stressed, ditch the label, stess reprogrammer

Or alternatively, download it directly here:

How to overcome stress

The entire exercise is surprisingly simple and shouldn’t take longer than 30-60 minutes to complete. We would recommend doing it with somebody else, but it is equally okay to do it alone.

In the downloadable PDF below, you will find a blank sheet with rectangles and lines below each one. Start by writing, in less than 10 words, in each rectangle the separate issues that are stressing you out. Next, think about the relationship between the things you just wrote down – for example, if you are worried about money and don’t enjoy work, the common denominator is work and so both things are related.

Once you have written down everything that is upsetting you, you now need to go through each one individually and try to come up with 3 things that you can realistically do to resolve that issue.

Once you have done this for every single thing that is worrying you, look back over each issue and evaluate as to how confident you now feel in resolving that issue. If you still aren’t happy, it may be worth getting a second opinion from somebody else. The final outcome of this task will be a strategy to help you overcome your stressful situation.

Stress is evolutionary

We are evolutionarily programmed to experience stress. Back in the day, our flight or fight response would kick in if we found ourselves in a dangerous situation so that we could get ourselves out of trouble.

Nowadays… stress is less helpful.

We no longer live in a world where our everyday survival depends on adrenaline responses. Annoyingly though, this doesn’t mean we are stress-free.

When we are faced with challenges, our physical and psychological stress responses still kick in – and this can become exhausting and unhealthy if it carries on long-term. If you are struggling to sleep, read our six steps to the best sleep of your life.

Understanding stress helps to combat it

This exercise is designed to help you to deal with stress objectively.
If we can recognise what is stressing us and how to deal with it, we can override our stress response and prevent it from getting more serious.

Download our Stress Reprogrammer:


  • Coming put and why it can be difficult
    It is really scary but its because it is unpredicable it can be bad or good but dont worry about the bad things just take into consideration that not everyone is good /will except you right away but that is just what happens please let me know if you want any updates on this and […]
  • Coping Methods for Parents' Comments
    TW: MENTION OF SUICIDE AND SEX Hi All, For a couple of years, I've had a negative view towards alcohol -- it influenced how my mother acted towards me. In 5th grade, I came back home to see my mother vomiting, puking and making sexual jokes on the floor. She asked "who are you? I […]
  • Hello
  • Friendship problem
    Hi, I am a college student, and when things were knew, when we didn't know each other, our college teacher made a group of 5 people, who were active in class in the beginning, the group included me. So I got close to this girl, we used to talk, but we didn't really know eachother […]
  • I shouldn’t be having these thoughts (tw: s/icide)
    Well…. This is gonna be slightly hard to talk about but here goes… Tw: S/icide(u), Mentions of the afterlife I’ve struggled with suicidal thoughts for quite a while now, since August 2019 onwards, but now they’re not too much of a problem (I mean they haven’t been too much of a problem for a little […]
  • I am afraid of life, not of death
    It is simply overwhelming for me. I've been sincerely the top of my class from first grade up to my last year in high school. Only then did I realize that I had spent all these years studying just to seek pleasure out of science, where in fact science has nothing to offer. My first […]