If you're stressed, whether by your job or something more personal, the first step to feeling better is to identify the cause. Show
The most unhelpful thing you can do is turn to something unhealthy to help you cope, such as smoking or drinking. Not taking control of the situation and doing nothing can make your problems worse. Some of the keys to good stress management are building emotional strength, being in control of your situation, having a good social network, and adopting a positive outlook. What you can do to address stressTry these 10 stress-busting suggestions: Be activeExercise won't make your stress disappear, but it can reduce some of the emotional intensity that you're feeling, clearing your thoughts and letting you deal with your problems more calmly. For more advice, read about exercise for depression. Get started with exercise Take controlIf you think you cannot do anything about your problem, your stress can get worse. That feeling of loss of control is one of the main causes of stress and lack of wellbeing. The act of taking control is in itself empowering, and it's a crucial part of finding a solution that satisfies you and not someone else. Get tips on how to manage your time Connect with peopleA good support network of colleagues, friends and family can ease your work troubles and help you see things in a different way. The activities we do with friends can help us relax and relieve stress. Talking things through with a friend may also help you find solutions to your problems. Read about 5 steps to mental wellbeing, including the benefits of connecting with other people. Have some "me time"Many of us work long hours, meaning we often don't spend enough time doing things we really enjoy. It's important to take some time for socialising, relaxation or exercise. You could try setting aside a couple of nights a week for some quality "me time" away from work. Challenge yourselfSetting yourself goals and challenges, whether at work or outside, such as learning a new language or a new sport, can help build confidence. This may help you deal with stress. It can also make you want to do things and be active. Avoid unhealthy habitsDon't rely on alcohol, smoking and caffeine as your ways of coping. They might provide temporary relief, but in the long term, these crutches won't solve your problems. They'll just create new ones. It's best to tackle the cause of your stress. Help other peopleEvidence shows that people who help others, through activities such as volunteering or community work, often become more resilient. If you don't have time to volunteer, try to do someone a favour every day. It can be something as small as helping someone cross the road or going on a coffee run for colleagues. Find out more about giving for mental wellbeing Work smarter, not harderWorking smarter means prioritising your work, concentrating on the tasks that'll make a real difference. Leave the least important tasks to last. Accept that you will not have time for everything. Get tips on how to manage your time better Try to be positiveLook for the positives in life, and things for which you're grateful. Try writing down 3 things that went well, or for which you're grateful, at the end of every day. Audio: unhelpful thinkingIn this audio guide, a doctor explains what you can do to give yourself the best chance of a good night's sleep. These days it’s hard not to get overwhelmed once in a while. Between juggling work, family, and other commitments, you can become too stressed out and busy. But you need to set time aside to unwind or your mental and physical health can suffer. Learning how to manage your stress takes practice, but you can -- and need to -- do it. Here are 10 ways to make it easier. 1.ExerciseWorking out regularly is one of the best ways to relax your body and mind. Plus, exercise will improve your mood. But you have to do it often for it to pay off. So how much should you exercise every week? Work up to 2 hours and 30 minutes of moderately intense exercise like brisk walks or 75 minutes of a more vigorous exercise like swimming laps, jogging or other sports. Focus on setting fitness goals you can meet so you don’t give up. Most of all remember that doing any exercise is better than none at all. 2.Relax Your MusclesWhen you’re stressed, your muscles get tense. You can help loosen them up on your own and refresh your body by:
3.Deep BreathingStopping and taking a few deep breaths can take the pressure off you right away. You’ll be surprised how much better you feel once you get good at it. Just follow these 5 steps:
4.Eat WellEating a regular, well-balanced diet will help you feel better in general. It may also help control your moods. Your meals should be full of vegetables, fruit, whole grains, and lean protein for energy. And don’t skip any. It’s not good for you and can put you in a bad mood, which can actually increase your stress. Modern life is so busy, and sometimes we just need to slow down and chill out. Look at your life and find small ways you can do that. For example: You need to plan on some real downtime to give your mind time off from stress. If you’re a person who likes to set goals, this may be hard for you at first. But stick with it and you’ll look forward to these moments. Restful things you can do include: You need to set aside time for things you enjoy. Try to do something every day that makes you feel good, and it will help relieve your stress. It doesn’t have to be a ton of time -- even 15 to 20 minutes will do. Relaxing hobbies include things like: If things are bothering you, talking about them can help lower your stress. You can talk to family members, friends, a trusted clergyman, your doctor, or a therapist. And you can also talk to yourself. It’s called self-talk and we all do it. But in order for self-talk to help reduce stress you need to make sure it’s positive and not negative. So listen closely to what you’re thinking or saying when you’re stressed out. If you’re giving yourself a negative message, change it to a positive one. For example, don’t tell yourself “I can’t do this.” Tell yourself instead: “I can do this,” or “I’m doing the best I can.” Accept that you can’t do things perfectly no matter how hard you try. You also can’t control everything in your life. So do yourself a favor and stop thinking you can do so much. And don’t forget to keep up your sense of humor. Laughter goes a long way towards making you feel relaxed. Figure out what are the biggest causes of stress in your life. Is it your job, your commute, your schoolwork? If you’re able to identify what they are, see if you’re able to eliminate them from your life, or at least reduce them. If you can’t identify the main causes of your stress, try keeping a stress journal. Make note of when you become most anxious and see if you can determine a pattern, then find ways to remove or lessen those triggers. |