Coping with Stress
What is stress?
Stress is experienced by everyone and is a natural part of life. Not all stress is bad or harmful to you. A small amount of stress can be healthy and keep us functioning. However, prolonged high levels of stress can lead to mental and physical exhaustion, and even illness. Stress is any demand (strain or pressure) placed on a person and the body and mind’s way of responding to it.
What are the warning signs of stress overload?
You need to find out your own warning signs. Do you feel tense and irritable a lot of the time, or upset? Are you eating or drinking too much? Perhaps you begin to suffer from aches and pains or find it hard to get a good night’s sleep? A combination of emotional and physical symptoms can make us feel worried and anxious, increasing stress levels even more.
How can I help myself to deal with stress?
An important factor in tackling stress is to make the connection between how you are feeling and behaving and the demands placed upon you in your daily life.
Try to find out the underlying causes. Some things may have a practical solution. It can be helpful to break large tasks or worries into small manageable chunks.
However, some things like waiting for test results or serious illness in the family are beyond your control. Try and concentrate your energy on working with what you can change - eg your reactions, the way you respond. Try not to concentrate on negative thoughts. Plan some personal time in daily routines to give you back a sense of control.
Some stress can be avoided or reduced by asking for specific help. Develop a support system of people who can be there for you when you need them. Acknowledge what you are feeling, and talk to someone you trust. Don’t ignore physical signs - see your GP.
Some helpful hints
If possible, try to stop smoking and reduce drinking to a minimum. Some people smoke or drink alcohol in an effort to reduce tension but in fact this can make problems worse. Also, try to reduce the amount of coffee you are drinking as the effects of caffeine on the body can be very similar to the effects of stress eg indigestion, palpitations, anxiety. You could try herbal teas instead, particularly camomile tea, which can help you to relax.
Physical activity can be a useful stress reliever. Even a short walk can help to relieve tension, increase your sense of well being and give you welcome ‘time out’ from a stressful situation. Eat a healthy diet. Get into a good routine to promote sleep. Find a relaxation technique that works for you (for example, yoga or meditation). Also see our Relaxation Health Information Sheet for further tips.
Above all, don’t be hard on yourself. Make time for yourself to do as you please. Learn to say no. This is not selfish - it is essential to help you keep a balance.
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