The stress factor: practical ways to cope with pressure at work and beyond

Stress is something most of us recognise straight away. It shows up in busy schedules, long to-do lists and the feeling that we are always on. At Rail Wellbeing Live 2026, psychotherapist and wellbeing coach Natasha Crowe brought this everyday experience into focus, offering simple tools to help people manage pressure in a healthier way.

Her session, The Stress Factor: Thriving through pressure, was calm, practical and easy to follow. Alongside the video recording on this page, it offers a chance to pause, reflect and pick up techniques you can use straight away.

A moment to pause and reset

Right from the start, Natasha encouraged the audience to slow down.

“This session is for you, for you to connect with yourself and get as much out of it as you can.”

She asked viewers to put away distractions, take a breath and become present. It sounds simple, but it is something many of us rarely do.

In a fast-paced industry like rail, where attention and responsibility are constant, this reminder to stop for a moment felt especially relevant.

Understanding what stress really is

Natasha explained that stress is not something to fear or avoid completely. It is part of how the body works.

“Stress in the modern world is not a weakness, it’s also not failure. It is biology.”

That shift in thinking was a key theme throughout the session. Stress is the body reacting to a perceived threat. In the past, that might have been danger in the wild. Today, it is more likely to be emails, deadlines or constant notifications.

She described how hormones like cortisol and adrenaline help us respond in the moment, but also highlighted the importance of recovery.

“We need sleep and recovery to protect our ability to tolerate stress.”

Without that recovery time, pressure builds and starts to affect both physical and mental health.

Why modern life makes stress harder to manage

One of the most relatable parts of the session was Natasha’s description of modern life.

“We are not designed to cope with the amount of information that comes in at us at any one time.”

Constant messages, notifications and demands create ongoing stimulation with very little space to recover. Many people feel they have to stay switched on all the time.

This can lead to a cycle of tension, fatigue and poor sleep. Natasha noted that sleep problems are often one of the first signs that stress is becoming a bigger issue.

Spotting stress in your own body

Instead of thinking about stress as something abstract, Natasha encouraged people to notice how it shows up physically.

Common signs include:

• faster heart rate
• tight shoulders or neck
• shallow breathing
• difficulty focusing
• low energy or poor sleep

“Our body is responding to that stress,” she explained, pointing out that recognising these signals early can help prevent them building into something more serious.

Simple tools that make a difference

A highlight of the session was how practical it felt. Natasha focused on small, manageable techniques that can fit into a busy day.

The STOP technique

One of the main tools she shared was the STOP technique, a simple way to break the stress cycle.

• Stop and pause
• Take a breath
• Observe what is happening
• Proceed more mindfully

“It helps us pause… and allows the anxiety and the stress to kind of dissipate slightly.”

It is something that can be used before a meeting, during a difficult moment or any time pressure starts to build.

The circle of control

Another practical takeaway was the idea of focusing only on what we can control.

Natasha explained that most of what we worry about sits outside our control, which can increase stress unnecessarily.

“When we understand what’s in our control, then actually we can start to make changes.”

By focusing on actions, behaviour and daily choices, people can regain a sense of balance, even in busy or unpredictable situations.

Breaking unhelpful habits

The session also explored the habits many of us fall into during stressful periods. Things like scrolling, overworking or reaching for sugar and caffeine can offer short-term relief but do not solve the underlying issue.

Natasha was clear that these behaviours are not flaws.

“They’re ways of coping,” she said, explaining that they often meet a need or offer comfort.

The key is to recognise the pattern and gently replace it with something healthier, such as a short walk or a break away from screens.

Setting better boundaries

One of the strongest messages from the session was the importance of boundaries.

“Boundaries matter because… they protect your time, your energy, and your wellbeing.”

This can be as simple as switching off notifications in the evening, finishing work at a set time or learning to say no when needed.

Natasha also reassured the audience that saying no does not have to be harsh. Even a simple response like “I’m at capacity right now” can create space without conflict.

Small changes add up

Throughout the session, Natasha came back to one idea again and again. Big changes are not needed. What matters is consistency.

“It’s the small, consistent tiny changes… that add up over time.”

Whether it is a short walk, better sleep habits or a few minutes of breathing, these micro actions build resilience and improve wellbeing in the long term.

A gentle reminder

As the session closed with a short guided calming exercise, Natasha left the audience with a simple but powerful message.

“Control what you can control and release what you can’t.”

In a world that often feels busy and demanding, it is a reminder that looking after yourself does not require a complete reset. It starts with small steps and a bit of awareness.

Watch the full session above to experience the techniques for yourself and take a moment to reset.