Learning how to manage stress can make a big difference to your work and relationships.
Stress can be defined as a state of feeling unable to cope with the pressures placed upon you. Everybody experiences this differently, so could be due to having too many things to do (i.e. work, childcare etc) or having one big problem (such as debt or family issues) and feeling unable to cope with it.
Stress is very common especially in busy, modern times. Some people feel stressed all the time or others may in response to certain things.
What Causes Stress?
A variety of things can cause a person to stressed:
- Family problems
- Issues at work (i.e. too much work or problems with boss/co workers)
- Too many things to do and not having enough time.
There are lots of symptoms of stress. These are the most common:
- Unable to sleep
- Tense muscles
- Feelings of needing to rush around and unable to switch off
- Heart beating quicker than usual or breathing more rapid
- Irritable or low mood.
- Racing thoughts
Why do we get stressed?
Stress is very common because, in fact, we have all “evolved” to be stressed. In pre historic times when we had more need to protect ourselves against dangerous animals etc, in order to survive our bodies would go into “fight and flight” mode when aware of a “threat”. Heart beating faster meant that we could run quicker or our tense muscles meant that we could fight. However, feeling under pressure is interpreted by the body as a “threat” and hence we experience the same “fight and light symptoms”
Stress can be a vicious cycle because the more symptoms we have in the body, this sense signals to the brain that there is something to be stressed, or can cause us to worry, which makes us feel more stressed!
If stress is not dealt with it can develop into anxiety or depression and also lead to physical health problems.
How to Manage Stress?
Relaxation exercises: Stress has a big impact on the breath and body which then creates a vicious cycle. Using specific breathing practices or relaxation exercises can help reduce the flight and flight effect.
Mindfulness can help stress in lots of ways. We can notice signs of stress in the body early to manage it and/or we can learn to notice and accept difficult thoughts and feelings which are related to stress
Exercise Stress builds up adrenalin and cortisol which causes the fight and flight symptoms. However, if we do not “get rid” of these chemicals they stay and cause the symptoms above. Exercise if a very effective way of doing this Try something you enjoy but that will also help you move a lot: running, swimming, yoga, aerobics etc
Problem solve. Sometimes thinking about problems causes us stress without leading to solutions. It can help to sit down and work out practical steps you can take.
Reflect Are you doing too much because you are putting too much pressure on yourself to be perfect or can’t say no? Explore some unhelpful beliefs that may be causing stress and look up ways, or work with a therapist, to let go of them.
Take time for yourself When we are busy we often neglect doing things we enjoy or relaxing. This is counter productive as we feel more stressed and low. Taking time out can recharge our batteries and help to deal with life better.
Physical Health. When we are stressed we tend to eat badly to feel better and drink or smoke. However, this makes us feel mentally worse so it can be helpful to think about ways you can make positive changes to your physical health.
Ask for help or say no Sometimes we feel stressed because we feel we need to take on everything ourselves or aren’t able to say to people that we cannot cope. Assertiveness skills can help with communicating your needs.
If you could like help to manage stress please contact me for 1-1 sessions or courses.