5 free tools to help you manage stress

Stress is something we all experience, whether it’s the pressure of bills, a busy work schedule, family responsibilities, health challenges, or simply trying to get through the day when things feel heavy. Some stress is normal — even helpful at times — but when it builds up or sticks around too long, it can take a toll on our mental and physical health.

Many of us are juggling a lot, often without the support we need. With April being Stress Awareness Month, we’re shining a light on simple, free tools you can use to manage stress and take care of your well-being. No fancy equipment, no cost, just practical support you can access in real life.

Here are five free tools that can make a difference:

1. Guided Breathing Exercises

When stress takes over, our bodies respond with tension, shallow breathing and racing thoughts. Something as simple as slowing down your breath can send a signal to your nervous system that you’re safe — helping to calm your body and mind.

There are some great free resources online, including box breathing exercises on YouTube an breathing prompts and reminders in free apps like Insight Timer or Smiling Mind.

Try this quick practice: 

Inhale slowly for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds. Repeat a few times and notice how your body responds.

2. Move Your Body in a Way That Feels Good

You don’t need a gym membership to benefit from movement. Gentle movement — like stretching, walking, dancing in your kitchen or doing a few yoga poses — can help release built-up tension and boost feel-good hormones like endorphins.

A few ideas:

• Take a walk around the block or your local trail

• Follow a free yoga or stretching video on YouTube (we love “Yoga with Adriene” for all levels)

• Put on your favourite song and move however your body wants

The key here isn’t performance — it’s about reconnecting with your body and giving yourself a moment to breathe and move freely.

3. Practice “Mental Offloading” with Journaling

Sometimes the stress we carry is made heavier by trying to hold it all in our minds. Writing things down — even messy, unfiltered thoughts — can offer a sense of relief and clarity.

You don’t have to be a writer to journal. Try one of these free-flow prompts:

• “Today, I’m feeling…”

• “What’s on my mind right now?”

• “One thing I can do to support myself is…”

Even just 5 minutes with a pen and paper (or a note on your phone) can help you process emotions and clear mental clutter.

4. Connect with Others — Even in Small Ways

Stress can make us feel isolated, like we have to carry everything alone. But connection is one of the most powerful stress relievers we have — and it doesn’t have to be deep or lengthy to make a difference.

Some ways to build connection for free:

• Call or text a friend or family member

• Join a free local community group or event (check your town’s Facebook page or community centre)

• Volunteer with a cause that matters to you

• Share a smile or kind word with someone in line at the store

Even brief moments of kindness and shared humanity can lower stress and remind us that we’re not alone.

5. Free Counselling with Just Us 

At Just Us, we offer free and low-cost mental health counselling to individuals across New Brunswick. Whether you’re feeling overwhelmed, anxious, burnt out or just need someone to talk to, you’re not alone — and you don’t have to figure it out by yourself.

Talking with one of our counselling interns can help you:

• Understand and manage stress triggers

• Build healthy coping strategies

• Navigate tough emotions with support

• Feel heard and less alone

We know that reaching out can be hard. It takes courage to ask for help, but it’s also a powerful act of self-care. Our counselling interns meet you where you’re at, with kindness and without judgment. Sessions are available online or virtually, making them accessible even if transportation or time is a barrier. 

To get started, book an appointment online.

One Last Thought

Managing stress doesn’t mean eliminating it completely — that’s not realistic. But we can learn to work with stress in ways that feel more manageable, more compassionate and more connected.

If you’re feeling overwhelmed, we see you. We believe you deserve support, and we’re here to offer it. No pressure, no judgment — just care. You’re not alone, and you don’t have to do this by yourself.

Need support today? Learn more about our free and low-cost counselling options in New Brunswick.