Stress: what actually helps day to day, and the habits that make it worse
Well-being & mental health · Équipe Viatous · 4 min
It's 11 p.m. You're exhausted, but you're still scrolling, "to unwind". Tomorrow there's that meeting, that file, that message you still haven't answered. You know full well your phone isn't helping. It's just the easiest thing within reach, and stress loves an easy habit.
The World Health Organization describes stress as "a state of worry or mental tension caused by a difficult situation" . So there's nothing abnormal about it: it's a human reaction, and everyone goes through it. The goal isn't to never feel stressed again. It's to know what to do when it settles in, and to spot the fixes that only look like fixes.
What doesn't help (even if it feels good in the moment)
Some habits feel like they release the pressure. In reality, they just push it back, often with interest.
Endless scrolling. News and feeds fill your head instead of emptying it. The WHO actually suggests cutting back on following the news if it adds to your stress.
Keeping it all in. "I don't want to bother anyone with this." The result: the same thought loops around with nowhere to go.
Coffee all day, a drink at night to "come down". The WHO recommends avoiding caffeine and alcohol in the evening to protect your sleep.
Waiting for it to pass on its own. Sometimes it does. Sometimes it piles up. Better not to bet on it for months.
What actually helps: simple, solid basics
There's no magic trick. The WHO's advice is almost disappointingly simple. That's its strength: you can do it even in a bad week.
Keep a routine. Meals, bedtime and breaks at roughly the same times. When everything around you shifts, these anchors give you a sense of control.
Protect your sleep. Regular hours, a calm, dark room, fewer screens before bed.
Move a little every day. A walk is enough to start. No need to turn into an athlete.
Eat at regular times and drink enough.
Stay in touch with people and tell them what's weighing on you.
If you want to go further, the WHO offers a free illustrated stress management guide, "Doing What Matters in Times of Stress", with exercises that take a few minutes a day.
Three two-minute moves
When pressure builds, don't aim for a big change. Start small.
Empty your head onto paper. Write down everything that's stressing you, in no order. Then circle one thing you can act on today.
Do one thing at a time. Close the tabs, put your phone face down, and finish one small task. Getting something done is calming.
Step outside for ten minutes. Walk, breathe outside air, look at something other than a screen. Simple, and usually the first thing we forget.
The lever we underestimate: other people
One piece of WHO advice we rarely follow: stay connected with people you trust and share your worries with them. Not necessarily to find a solution. Just so the thought gets out of your head and shrinks back to a reasonable size.
The catch is that not everyone has someone around at 7 p.m. on a Tuesday. Friends are busy, family is far away, and you don't want to be a bother. That's often where stress gains ground: not because you're alone in the world, but because nobody's free at the right moment.
Lowering the pressure with others, in a Room
That's exactly what Viatous is for. You write one sentence about what you want to do, and Viatous forms a Room : a small group of 2 to 4 compatible people, online or in person. Roomi , the Viatous robot, welcomes the group, walks everyone through the steps, reminds them of the rules and runs the activity.
For example, you could write:
"Looking for 2 or 3 people to walk for 30 minutes after work and decompress."
Or: "A silent work session, cameras off, so I can finally get through this file." You show up with your first name, the camera is optional, and you can mute your mic or leave the Room at any time. If you click, the Room can become a Circle that meets again, only if everyone wants it.
If what you mostly need is to talk about what you're going through, there are also peer support Rooms. On a sensitive subject like mental health, they're for people 18 and over, with a stronger framework: rules repeated, moderation and help resources. They're a complement, never a replacement for a professional.
Tonight, instead of one last scroll, try writing a single sentence. One completed Room a week is free, no credit card needed. See how it works : pressure weighs less when you're not carrying it alone.
If things aren't okay. Viatous doesn't replace a doctor or a psychologist, and Roomi isn't a health professional. In France, your GP is a good first step, and the "Mon soutien psy" scheme covers sessions with a partner psychologist through national health insurance ( ameli.fr ). If you're having suicidal thoughts or are in deep distress, call 3114 in France (free, 24/7, 3114.fr ), for yourself or someone close to you. In an emergency in France, call 15 or 112 , or text 114 if you can't speak. Outside France, contact your country's emergency services.