Stress is something that everyone will experience throughout their lives. It is the body’s reaction to any change, whether these changes as good (such as moving into a new house) or bad (such as going through a divorce). The body reacts to these changes with physical, mental and emotional responses. 

Stress can become a problem when it becomes frequent or severe, and this can impact quality of life. There are many different symptoms of stress that can help you identify if you are suffering from too much stress. These include:

  • Back and neck pain
  • Interrupted sleep
  • Worrying or feeling anxiety
  • Upset stomach
  • Increased blood pressure
  • Changes in appetite such as eating too little or not enough
  • Rashes or skin breakouts

With these symptoms, people may notice a reduced quality of life, finding that they are isolating themselves from the outside world. They may even notice their work performance starting to suffer and they are putting off starting tasks or effectively managing their time.

The B2W Group recently had an introduction to stress workshop which was delivered by Self Help. Self Help provides a range of support, services and opportunities, across the North West of England, for people living with mental health problems such as anxiety, depression, phobias and panic attacks.

During the workshop, Self Help provided us with some great tips and techniques for stress management for both our personal and work life that we would like to share with you.

1. Identify your stressors 

If you can identify what causes you stress, you may be able to put things into place to avoid or control it better. Some things may be beyond your control, such as environmental factors, but other things can be improved on. For example, if you find working non-stop causes stress, find time to take a break and ensure you’re taking the time you’re entitled to whilst your at work. If you find work is getting on top of you, create a to-do list. Ticking off completed tasks will help to increase your dopamine.

2. Eat and sleep well

Eating a healthy and balanced diet can benefit you both physically and mentally, and provide you with enough energy to get you through the day. Read about the benefits of healthy eating here. It is also just as important that you get the recommended 8 hours of sleep each night. 

3. Learn calming techniques

During the workshop, Self Help introduced us to some calming techniques that had great results for our employees. Examples of these are controlled breathing and progressive muscle relaxation. They do require practice, but are worthwhile to help relax your body and mind. 

The NHS has a guide on controlled breathing:

If you’re sitting or standing, place both feet flat on the ground. Whatever position you’re in, place your feet roughly hip-width apart.

  • Let your breath flow as deep down into your belly as is comfortable, without forcing it.
  • Try breathing in through your nose and out through your mouth.
  • Breathe in gently and regularly. Some people find it helpful to count steadily from 1 to 5. You may not be able to reach 5 at first.
  • Then, without pausing or holding your breath, let it flow out gently, counting from 1 to 5 again, if you find this helpful.
  • Keep doing this for 3 to 5 minutes.

4. Reduce your caffeine intake 

Caffeine is a stimulant found in things such as coffee and energy drinks. High doses can increase anxiety (10Trusted Source). If you think that caffeine is causing jittering and making your anxiety worse, try cutting back on it.

5. Exercise 

Many people report that exercise helps them to release stress and unwind. It will also provide you with more energy when coupled with a healthy balanced diet.

6. Make time for the things you enjoy

When you’re stressed, it can be difficult to want to do any of your hobbies or interests. Nevertheless, you should make time for these as they can help to reduce stress. Whether it’s reading, taking a walk, painting or listening to music, give yourself a break and do the things you enjoy.

7. Talk to someone

If you are still feeling as though the stress is taking over, you can always talk to someone. You’re never alone and there are always people available to help you. Here’s a list of who you can contact.