How to cope with stress

Just for a second, think back to a time when you felt stressed. Now think about what it is that you do in those times of pressure or anxiety?

Are you able to step away from a situation, giving yourself time and space before taking action? Or do you feel like you freeze, like you can’t make a decision and you get lost in the pressure?

In order to learn to cope with stress, we need to understand what it is. Because even though it is something each and every one of us feels at various times throughout our lives, the ways in which we experience it are completely different. And the ways we cope, the things we do to help us prepare, manage, and recover from stress, varies from person to person too.

Firstly, if you would like to read more about stress - what it is, how it feels, and the professional support available to us - take a look back at our previous blog post for Stress Awareness Week, where the focus is on ‘working together to build resilience and reduce stress’.

Right now, we are going to talk you through building your resilience to the impact that stress has. Sit back with a tasty drink of choice, allow yourself a few minutes of your time, and read on for tips and useful pieces of information on how to cope with stress in your own way, helping you to manage it effectively.

Managing Stress

Ok, when we say ‘manage stress’ we should clarify that, as much as we would love to help you plan ahead for potential difficult times, the truth is we simply can’t manage all stress. The thing about stress is, each and every person’s triggers are different, and how we react in times of extreme pressure, the thoughts we have and the behaviours we exhibit, varies from time to time, person to person. Sometimes, the events are completely out of our control. But what we can do by ‘managing stress’ and by making looking after our wellbeing a habit, is help you to understand your body and mind’s reactions so that when those moments arise, they can be that bit easier to get through. Our ability to manage stress helps us to build resilience.

Identify your triggers. Something our therapists will often recommend is keeping a stress diary so you can note when feelings of anxiety or pressure start to build - what they feel like, what happened in the moments just before, and how you feel once the initial panic has passed. Importantly, a stress diary can help you to identify what you can and can’t change, the aspects which are inside, or outside of our circle of control.

Build your support network. This could be friends and family, the people in your life who you can trust and speak openly with. For the workplace, school, or university, there may be a trained member of staff who is familiar with mental health policies or can direct you to support for the practicality of your stress. Then, there are peer support groups, such as Fortis’ very own Westerly Club.

Seek practical advice: Work and employment, money worries, family relationships, housing, on-going discrimination – whatever it is that is causing you to experience stress, there are organisations on hand to offer advice and support in managing those issues, such as the National Debt Line, Citizens Advice, or Shelter. Through helplines and online chats, you can start the process of gaining back some control over these issues.

Organise your time: By writing lists, prioritising the urgency of the things you need to do, breaking the bigger items down into smaller steps and setting achievable goals, you will start to see a path through the stress, a way forward that will lead you to having more control. Importantly, when you tick something off the list, when you achieve a goal, reward yourself. Rewarding your achievements, we believe, is an important part of self-care.

Self-Care

A quick look on Instagram at the #selfcare tag will show that this hashtag has over 66.8 million posts. That is a lot of content showing exactly what self-care means to a world of people. For some, it may be walking in nature and enjoying green therapy, it could be relaxing in a bubble bath and getting lost in a book you’ve been meaning to pick up, it could be heading to the gym and smashing a workout to release tensions and boost endorphins.

But self-care isn’t just a physical indulgence. It isn’t something that has to cost money or take up hours in your day. Essentially, self-care is the act of looking after your wellbeing and doing the little things that help you and your mental health. If that is taking time out to remove yourself from an overwhelming situation, making yourself a hearty, nutritious meal, or getting an early night with a relaxing sleep routine, then go for it. Do what works for you. Stress affects people in different ways, and the things we do to relieve the symptoms of stress will all be different.

The most important aspects to remember are to make time for yourself, talk kindly to yourself, listen to what your thoughts and feelings are telling you, and reward your achievements, no matter how small.

Professional Help

Unfortunately, there isn’t a simple treatment for stress. But there are ways in which professionals can help alleviate the signs and symptoms.

Typically, stress has a way of affecting our physical health as well as our mental wellbeing. It may be that you experience regular headaches, muscle tensions, chest pains, indigestion, or heartburn. Some people report that they feel sick or dizzy, or that they experience shallow breathing, which could lead to hyperventilation or panic attacks. It could be that you struggle to get to sleep.

If these symptoms sound familiar to you, your GP may be able to help. Speak to them openly and honestly about how you are feeling and where you believe these symptoms stem from. A stress diary, like we mentioned above, will be invaluable in this conversation.

For your mental wellbeing, offload your worries to a qualified, independent, and importantly non-judgemental therapist or counsellor. In a safe space, you can learn about your thoughts and feelings, and consider why you react in the way you do. Throughout your sessions, they will give you the tools and assist you in developing your skills to positively change your reactions in the future. Knowing when to begin therapy isn’t an easy decision, but if you find that your symptoms are interfering with your daily life, this could be a sign to seek professional mental health support.

If you have any questions at all about therapy, the different types, what it may entail, if it is right for you, no question is too small or silly. Please do give us a call on 01472 241794 or take a look through our FAQs, to get you started.