Stress BUSTERS
Feeling under pressure? Sail on through with these sensible coping strategies
There are many stressors in our lives, from work deadlines to paying bills and running a household. It’s no surprise that stress can take a big toll on our health, but the truth is we all have a lot more influence over our anxiety than we might realise. How we interpret adverse events dictates how we react to them.
Stress has often been seen as the enemy, but learning to manage it can help improve our wellbeing. It’s about finding the right balance – too little stress can keep us from reaching our potential, whereas too much stress can harm our health.
Although we can’t make stress disappear, we can find ways to manage it. Firstly recognise the problem and notice what is causing it. Follow this up by making a plan, and taking control of the thoughts, actions and beliefs around your stress.
You can’t control the wind, but you can adjust your sails, meaning we can try to manage our responses to things that happen in our lives. Resilient thinking is knowing what we can change and what we can’t.
Stay healthy
It’s common in stressful times for us to skimp on sleep and exercise. But remember that maintaining a healthy diet can make a huge difference to how we feel, while reducing the amount of caffeine and alcohol ol we consume can lessen triggers. rs. Try managing your stress by moving – a brisk walk or a 20-minute minute workout can help clear your head. ead.
MANAGE YOUR TIME
To avoid extra stress, try not to overcommit yourself. It’s better to say no upfront than to end up feeling as if you are unable to give a task your best effort. Although it can be hard at times, prioritising what is best for you is essential. Breaking down a job into smaller steps and delegating responsibility can help lighten your load.
CHILL OUT
Taking time to relax is crucial for stress management. The “fight or flight” reaction is mainly activated by stress and causes physiological responses such as dilated pupils, and increased heart rate and blood pressure. Prolonged stress can be harmful to our health, but if we can relax the nervous system to a “rest and digest” reaction, it can have a calming influence, with lowered heart rate and blood pressure.
And breathe ...
We can change our physiological response to stress simply by deep breathing. During a stressful event, breathe in deeply for five seconds and out for five seconds a few times to feel calmer. Alternatively, use a meditation app like Headspace to help you tune out.
CONNECT
It’s a great feeling of relief when you share your problems or worries with someone you trust. This is best done face to face and you should feel comfortable knowing that you can voice whatever is stressing you. It’s not about having to solve all of your problems – sometimes a good listening ear is all you need. Don’t worry about burdening others with your stress story as the right confidante will want to be there for you. Pets are great to connect with too!
UNPLUG
Whether you’re constantly checking emails or worrying about your own life after seeing others on social media, technology can certainly create stress. To find some relief, try unplugging and replacing technology with tasks that bring you joy – maybe reading a good book, chatting to a friend or heading outdoors to admire the simple things around you.