Stress - best to explore it and not ignore it!

We all experience stress in our lives, and if we change how we perceive our situation, this can give us more choice. Knowing that we have a choice can feel empowering.

Stress is a physical, mental or emotional response to events that cause bodily or mental tension. Work-related stress is also a common cause of ill health, so it is important to notice when stress is affecting your day-to-day life.

Let’s explore something that stresses you out. Be open and honest, and capture your answers to the following questions:

• Where does the stress happen?
• When does it take place? Is there a build-up?
• How do you respond?
• Where do you feel stress in the body?
• What are your negative thoughts?
• What positive or more balanced thoughts could you think instead?
• What is the worst that can happen?
• What are you doing? Try being a fly on the wall, looking at yourself.
• What is the learning here?
• What can you do to help yourself?

10 things that can help you de-stress:

1. Abdominal breathing, which can help calm your nervous system.
2. Relaxation exercises.
3. Meditation.
4. Talking things through with someone.
5. Hobbies and activities.
6. Sleep.
7. Working on your goals and aims.
8. Doing something that will make you laugh or feel happy.
9. Pampering yourself.
10. Taking a break.

Positive coping strategies for stress

Physical and lifestyle strategies

• Taking time out to stop, recognise and feel how the body is responding.
• Eating in a way that supports your wellbeing.
• Regular exercise.
• Downtime.
• Time management and appropriate pacing.
• Choosing a less stressful environment where possible.
• Building material security.
• Getting involved in something that interests you.
• Spending time with pets.

Emotional strategies

• Social support and connection.
• Self-nurturing.
• Good communication.
• Assertiveness.
• A sense of humour to help put things into perspective.
• Patience: being in touch with your emotions and allowing yourself to feel them.

Cognitive strategies

• Constructive thinking: changing negative and unhelpful thoughts to more balanced, empowering thoughts.
• Distraction: if you are getting caught in negative thoughts, do something that helps shift your energy.
• Taking a task-focused and solution-focused attitude to problem-solving.
• Acceptance: accepting and coping with setbacks.

Philosophical or spiritual approaches

• Having consistent goals, aims or targets to work towards.
• Developing a positive philosophy of life.
• Having a religious or spiritual life or commitment, if this is meaningful to you.
• Trusting that many problems can be worked through with time, support and action.

We all have different tolerance levels. What might completely stress you out may not bother your friend, partner or work colleague, and vice versa.

Some stress can be helpful. An example would be having a tight deadline to work towards. This might mean you act quicker, get more organised and even complete the task sooner than expected because you have a little pressure.

However, if stress feels constant, overwhelming or is affecting your health, it is important to seek appropriate support.