Beating stress

Beating stress

Listen to Emily talking about the importance of managing her stress levels and the techniques she uses.

Do the preparation task first. Then listen to the audio and do the exercises.


I want to talk about beating stress today. You know, life here in Hong Kong is very stressful so I think today's topic is very useful for everyone because we can do something about it, just to cope with the stress. So maybe you have some change(s) in your life, maybe big change and small change, but instead of being afraid, I think you should have a positive attitude and think of change as a normal part of life. 

And I think maybe here in Hong Kong, the family (families) are crowded into a very small housing space, so maybe you would sometimes argue with your family and I think try (trying) to resolve the disagreement with people is very important because then you can build strong relationships and keep commitments you have made. For example, sometimes maybe you are feeling alone and you want to make some comfort and I think you can ask the people you trust for help is very important because if you have a bunch of friends, they can listen to you, then you can release some stress through talking to them. 

And do you know that actually I find a very funny thing that if you want to reduce some stress, you can reduce this by the word S-T-R-E-S-S, that's 'stress'. How about, let's begin with the 'S'. Well, I think 'S' is that you can have the 'scheduling', for example you don't have to (shouldn't) schedule too many things in your day and if you feel you are too busy, you can cut out an activity or two. 

And how about the 'T' word? The 'T' word is 'treat your body well', because experts say that exercise can reduce stress and also if you eat healthy food, then your brain and your body get the nourishment they need. 

And the word is 'R' … the next word is 'R' – 'R' is very important, it says 'relax'. You can do an activity you enjoy or that relaxes you, maybe you can read a good book or learn a new hobby and spend time with your pet or even you can visiting (visit) a spa and that could make a very good difference. And for me, I like to play piano when I feel stressed and sometimes I may just watch some movie (movies) that make me laughs (laugh) a lot. 

And the next word is 'E' – 'E' is about expectations, and I think be (being) realistic about yourself is to (be) true to yourself and others. So you can just do your best and don't try to be perfect and don't expect others to be too … because that will release and reduce a lot of stress for you and the people around you. 

And the next word is 'S' – 'S' is, stands for 'sleep' and I really, really love to sleep, to be honest. That's my hobby, I think, because sleep … if you get a good night's sleep, then it will keep your mind and your body in shape. And experts say if you sleep more than seven hours, you will actually get tired, so don't sleep too much in the day, just sleep it when you feel enough. 

And the last word is 'S' again. I always do this action, the 'S' word is 'smile' – if you smile and have confidence, your attitude and your thoughts influence the way you see things. And if you are a negative person, you can actually learn to think in a more positive way because that makes you feel more comfortable when you are coping with the stress. Finally I think we should take action and applies (apply) these tips to your life (our lives), so everyone can beat stress.


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Submitted by Ale85_19 on Wed, 28/02/2024 - 15:47


I use several strategies in order to beat stress as doing pleasant activities like playing chess, go out with friend and eating pizza, playing "karate do" martial art that is good to cope with stress. Also i read books and listen rock music like Queen's song or other kinds of music; i love to be as an "uncle" for my friend's kid, so i often go to my friend's house who have children and i play with the kids. Actually i agree with Emily, resolve disagreement with people you live with make the enviroment less stressful.

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Submitted by noura-elkhwanky on Sat, 09/12/2023 - 23:10


In fact I’m trying to cope stress by sport .when I feel more stress or negative mood I do some workouts that can reduce my stress and let me feel better.additionally hanging out with some friends talking and drinking some coffee also can beat my stress.also learning something new like skating ,that sport makes me laughing loudly especially when I slip down and try to stand up again enthusiastic to do it.may be small things like reading book or listening to music turn my attitude and my thoughts to the good way

Submitted by Elvis HAKIZIMANA on Thu, 10/08/2023 - 16:10


Hi, to beat stress; for me i'm used to do stuff of many activities such as to sleep as it is said in the audio, to pray in singing especially the preffered songs,and to relax . by the end let me say that this audio is more interesting for me as a learner and in coping with stress! thank you a lot for the team


We are glad to hear that. Thanks for your kind comment! We hope you enjoy learning English on our site.


LearnEnglish team

Submitted by arashjahanbakht on Thu, 06/07/2023 - 14:59


I'm an extremely relaxed person. It is very uncommon for me to be stressed or anxious in my everyday life even existing many problems and issues surrounding me. For instance, I can smoothly manage my behaviour and be patient during driving my car in a crowded street for a long while. But my father always tells me, beating stress automatically is not a good and positive ability because releasing a bit of stress is required for everyone's mind.

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Submitted by Verveine on Fri, 24/03/2023 - 13:05


I need to sleep well to reduce stress as Emily suggested in this story. Of course, When I get stress, I would talk to my family or friends and they can listen to me carefully. But that wouldn't be enough for me. Sleeping makes my mind clear, relaxing and ease. It takes a few days to reduce stress completely but I definitely need to sleep to cope with stress.

Submitted by biboca on Mon, 29/08/2022 - 15:51


It's an important topic in my life, being myself a very autocratic person. In a long-term, I've been trying to value more the attention and time spent with activities others than related with professional life.
It helps me not to pressure myself that much and to not feel guilty about doing other things.
I also agree with de scheduling advice. :)

Submitted by meknini on Tue, 12/07/2022 - 05:03


I am an introvert thus being surrounded by talkative colleagues at workplace could be quite energy draining and most times stressful if small chats turn into hurtful gossips. So, to unwind, I would just switch my mind off work and empty my mind of everything that happened earlier. The thing that works for me is doing something totally opposite of what I do at work. Usually, I would entertain myself by just doing nothing! This is best for me as I am at my best when I am alone which is the most appropriate time for me to figure out what is going on. A few good verbal reinforcements help too to calm me down and put me in the right mindset before returning to work the next day.

Submitted by Viktoriia Besedina on Mon, 13/06/2022 - 08:04


I listen music, watch films, do exercises to reduce the stress. I also like to sleep. I believe that walking can help to cope with stress, it's true and it helps me, but when I am under the stress I don't want to walk, and for me it's blessing if if I have things to do outside the home.