How to manage and reduce stress

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Here, we would like to start, by giving you an introduction to what stress is, what the signs of stress are, what simple steps you can take when feeling stressed and provide practical advice for preventing it, to show why we are passionate about moving towards a less stressed nation.

What is stress?

Stress is a feeling of being under abnormal pressure. This pressure can come from different aspects of your day to day life. Such as an increased workload, a transitional period, an argument you have with your family or new and existing financial worries. You may find that it has a cumulative effect, with each stressor building on top of one another.

During these situations you may feel threatened or upset and your body might create a stress response. This can cause a variety of physical symptoms, change the way you behave, and lead you to experience more intense emotions.

Stress affects us in a number of ways, both physically and emotionally and in varying intensities.1

How can I identify the signs of stress?

Everyone experiences stress. However, when it is affecting your life, health and wellbeing, it is important to tackle it as soon as possible, and while stress affects everyone differently, there are common signs and symptoms you can look out for:15

  • feelings of constant worry or anxiety
  • feelings of being overwhelmed
  • difficulty concentrating
  • mood swings or changes in your mood
  • irritability or having a short temper
  • difficulty relaxing
  • depression
  • low self-esteem
  • eating more or less than usual
  • changes in your sleeping habits
  • using alcohol, tobacco or illegal drugs to relax
  • aches and pains, particularly muscle tension
  • diarrhoea and constipation
  • feelings of nausea or dizziness
  • loss of sex drive.

If you are experiencing these symptoms for a prolonged period, and feel they are affecting your everyday life or are making you feel unwell, you should speak to your GP. You can ask for information about the support services and treatments available to you.

Three steps to take when feeling stressed

1. Realise when it is causing you a problem
  • Try to make the connection between feeling tired or ill and the pressures you are faced with
  • Look out for physical warnings such as tense muscles, over-tiredness, headaches or migraines
2. Identify the causes
  • Try to identify the underlying causes
  • Sort the possible reasons for your stress into three categories those with a practical solution  those that will get better given time and  those you can’t do anything about
  • Try to release the worry of those in the second and third groups and let them go
3. Review your lifestyle
  • Could you be taking on too much?
  • Are there things you are doing which could be handed over to someone else?
  • Can you do things in a more leisurely way?
  • To act on the answer to these questions, you may need to prioritise things you are trying to achieve and re-organise your life
  • This will help to release pressure that can come from trying to do everything at once

Seven steps to help protect yourself from stress

1. Eat healthily
  • Eating healthily can reduce the risks of diet-related diseases
  • There is a growing amount of evidence showing how food affects our mood40 and how eating healthily can improve this
  • You can protect your feelings of wellbeing by ensuring that your diet provides adequate amounts of brain nutrients such as essential vitamins and minerals, as well as water
2. Be aware of smoking and drinking alcohol
  • Try not to, or reduce the amount you smoke and drink alcohol
  • Even though they may seem to reduce tension initially, this is misleading as they often make problems worse
3. Exercise
  • Try and integrate physical exercise into your lifestyle as it can be very effective in relieving stress
  • Even just going out and getting some fresh air, and taking some light physical exercise, like going for a walk to the shops can really help
4.Take time out
  • Take time to relax
  • Strike the balance between responsibility to others and responsibility to yourself, this can really reduce stress levels
  • Tell yourself that it is okay to prioritise self-care · Are you needing time out but saying ‘I just can’t take the time off’, if so read more about how taking a break is important for good mental health
5. Be mindful
  • Mindfulness is a mind-body approach to life that helps us to relate differently to experiences. It involves paying attention to our thoughts and feelings in a way that increases our ability to manage difficult situations and make wise choices
  • Try to practice mindfulness regularly
  • Mindfulness meditation can be practiced anywhere at any time
  • Research has suggested that it can reduce the effects of stress, anxiety and related problems such as insomnia, poor concentration and low moods, in some people44
  • Our Be Mindful website features a specially developed online course in mindfulness, as well as details of local courses in your area
6. Get some restful sleep
  • Are you finding you are struggling to sleep? This is a common problem when you’re stressed45
  • Could your physical or mental health be impacting your ability to sleep?
  • Could you amend your environment to help improve your sleep?
  • Could you get up instead of staying in bed when your mind is worrying at night?
  • Could you make small changes to your lifestyle to help your get a restful sleep?

For full details on tips on getting a good night’s sleep read our guide How to sleep better and ten top tips for good sleep

7. Don’t be too hard on yourself
  • Try to keep things in perspective.
  • Remember that having a bad day is a universal human experience
  • When your inner critic or an outer critic finds faults, try and find truth and exception to what is being said
  • If you stumble or feel you have failed, don’t beat yourself up
  • Act as if you were your own best friend: be kind and supportive
  • Take a few minutes each day to appreciate yourself

Now, we would like to move on to a more detailed look at the causes and effects of stress. In this section we will focus on the effects prolonged stress has on your body, behaviour and emotions, and look at key causes such as relationships, money, work, alcohol and drug use.

Can stress be positive?

Research has shown that stress can sometimes be positive. It can make you more alert and help you perform better in certain situations. However, stress has only been found to be beneficial if it is short-lived.

Excessive or prolonged stress can contribute to illness such as heart disease3 and mental health problems such as anxiety and depression.

What can prolonged stress lead to?

Stress is a natural reaction to many situations in life, such as work, family, relationships and money problems.

We mentioned earlier on that a moderate amount of stress can help us perform better in challenging situations, but too much or prolonged stress can lead to physical problems. This can include lower immunity levels, digestive and intestinal difficulties, e.g. irritable bowel syndrome (IBS), or mental health problems such as depression. This means it is important to manage your stress and keep it at a healthy level to prevent long-term damage to your body and mind.

What happens to my body when I experience stress?

People react differently to stress. Some common symptoms of stress include sleeping problems, sweating or a change in appetite.

Symptoms like these are triggered by a rush of stress hormones in your body which, when released, allow you to deal with pressures or threats. This is known as the ‘fight or flight’ response.

Hormones called adrenaline and noradrenaline raise your blood pressure, increase your heart rate and increase the rate at which you perspire. This prepares your body for an emergency response. These hormones can also reduce blood flow to your skin and reduce your stomach activity. Cortisol, another stress hormone, releases fat and sugar into your system to boost your energy.

As a result, you may experience headaches, muscle tension, pain, nausea, indigestion and dizziness. You may also breathe more quickly, have palpitations or suffer from various aches and pains. In the long-term, you may be putting yourself at risk from heart attacks and stroke.

All these changes are your body’s way of making it easier for you to fight or run away and once the pressure or threat has passed, your stress hormone levels will usually return to normal. However, if you’re constantly under stress, these hormones remain in your body, leading to the symptoms of stress. If you’re stuck in a busy office or on an overcrowded train, you can’t fight or run away, so you can’t use up the chemicals your own body makes to protect you. Over time, the build-up of these chemicals and the changes they produce can be damaging for your health.

What are the behavioural and emotional effects of stress?

When you are stressed you may experience many different feelings, including anxiety, irritability or low self-esteem, which can lead to becoming withdrawn, indecisive and tearful.

You may experience periods of constant worry, racing thoughts, or repeatedly go over the same things in your head. You may experience changes in your behaviour. You may lose your temper more easily, act irrationally or become more verbally or physically aggressive. These feelings can feed on each other and produce physical symptoms, which can make you feel even worse. For example, extreme anxiety can make you feel so unwell, that you then worry you have a serious physical condition.

What causes stress?

All sorts of situations can cause stress. The most common involve work, money matters and relationships with partners, children or other family members.

Stress may be caused either by major upheavals and life events such as divorce, unemployment, moving house and bereavement, or by a series of minor irritations such as feeling undervalued at work or arguing with a family member.16Sometimes, there are no obvious causes.

Relationships and stress

Relationships are a great support in times when we feel stressed. However, from time to time the people close to you, be it a partner, parent, child, friend or colleague, can increase your stress levels.

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