When people talk about stress they often talk about things getting on top of them; of matters manifesting themselves that feel beyond their control. However, who or what causes the stress is largely immaterial – we all have to look within ourselves to understand what we need to do during stressful times to regain our equilibrium to be able to take things in our stride.
With just one in three adults suffering from stress, anxiety and depression accessing treatment (source NHS data for 2014), self-care plays a huge role in the management of various mental health issues.
We’ve pulled together seven steps to beat stress to help you effectively manage any symptoms you may be experiencing.
Get movingDuring times of stress, often the last thing you want to be doing is exercise, but it’s a medically proven stress buster. It doesn’t matter what you do – walk, jog, swim – so long as you get your heart and lungs working faster. Exercise releases endorphins which are the body’s natural sedative, which help us calm down and approach situations with greater clarity.
Get presentMeditation and mindfulness are both tried and tested ways of managing stress levels, helping us to relax. A calm, clear mind helps us to put things into perspective and develop appropriate responses that help us cope with stressful situations. A relaxed, settled mind is less anxious and copes better with stress. Our previous post on mindfulness techniques will get you started >
Get more sleepStress can make sleep difficult and yet it is the very thing our body needs in order to process information and help us make sense of stressful situations. Ways to induce sleep include taking a warm bath, listening to relaxing music and writing down a list of all the things that are on your mind before taking to your bed to avoid them taking over your subconscious thoughts.
Steer clear of caffeine, alcohol and nicotineTo maximise your chances of getting sleep, it’s wise to cut out the coffee, cigarettes and alcohol. These are all stimulants, and although they might make us feel better initially, the ‘come down’ we experience as our body processes them only adds to our stress.
Get talkingA problem shared is a problem halved, but more than that, talking to other people often helps us develop an alternative viewpoint that is difficult to acknowledge when we’re under stress. Friends and family are often only too happy to listen as it helps them feel more connected to you during times when you need support. Or if the problem involves those closest to you, talking to people not involved, such as work colleagues, can also help. The main thing is that you talk to someone you can trust rather than keep it all bottled up inside.
Take controlDuring stressful times it is easy to internalise things and over-think about the situation we’re in. Taking control of what we’re facing breaks it down into manageable chunks. We can then develop action plans and coping strategies to deal with each piece of the jigsaw, which makes even the most insurmountable stressful situations easier to tackle head-on.
Get positiveThinking about happy memories or times when you have been successful is a great way of reducing stress. Visualisation techniques are often used by sportspeople to help them battle their nerves and compete with confidence, they’re also a way of reminding us that difficult times do pass and that life is a tapestry of good and not-so-good times.
For more information about how to keep things in perspective, we recommend the following article https://www.psychologytoday.com/blog/emotional-fitness/201610/keeping-life-in-perspective