How To Effectively Manage Stress

May 14, 2018

Hosted by the Mental Health Foundation, this week is Mental Health Awareness Week (14th-20th May 2018) focusing this year on stress.

This is caused by our bodies reaction to pressures of an event or situation around us – you know, that ‘flight-or-fight’ response where your palms may go sweaty, your heart races a bit faster and your mind feels as though its running a million miles an hour?

Maybe you’ve got a study deadline, you’re running late for your train, or your workload is just getting a little bit too much to handle. We’ve all been there and it affects every one of us at some point in our lives.

Stress can have a negative consequence on various aspects of general health and well-being, not just mental health.

Health report that 70% of visits to the GP and 80% of serious illnesses are linked to stress. The Mental Health Foundation argue that by tackling stress, you help tackle mental health problems such as anxiety & depression.

Mental health foundation stress banner (Image by the Mental Health Foundation)

Individuals can manage stress in different ways, unhelpful coping mechanisms which can worsen health outcomes include smoking or drinking alcohol. However, not all stress management techniques are unhealthy.

Professor Cary Cooper, an occupational health expert at the University of Lancaster argues that good stress management includes building emotional resilience, taking control of the root cause of stress, having a supportive social network and adopting a positive outlook.

Here are some healthy suggestions of how to practice Professor Cooper’s ideas effectively;

Recognise The Root Cause

To take control of the root cause, you first need to recognise what this may be.

Focus on why you may be feeling stressed and evaluate whether or not this could be managed in a different way. An example would be for workplace stressors; could you manage your time better?

Simple ways to manage this would be to prioritise your workload from most urgent to least urgent or to communicate more effectively with your colleagues.

Connect With Others

Having a support network is helpful for anyone, especially those affected with poor mental health.

A support network can come from family, friends, partners, colleagues, loved-ones. Individuals can also connect with professionals for specialist support such as doctors or charity workers.

Practice Self-Care

I probably recommend this in 90% of my blog posts. My short post ‘Selfish or Selfless’ discusses how self-care is a protective factor for health, with reference to stress.

A time-out from stressors can help manage the physical consequences of the ‘flight or fight’ response and help to have a positive-outlook on matters.

Healthy self-care measures can include reading a book, practicing yoga or going for a brisk walk.

Get Some Sleep

Is there anything worse than tackling a situation when you’re absolutely exhausted?

Yes, stress  can cause a restless night’s sleep but in taking time-out to wind-down before bed can help in getting a good night’s kip.

I’ve posted about the importance of sleep before and how important this is in my post ‘Time To Catch Some ZZZ’s?‘.

Big Health also report sleep to be beneficial in building emotional resilience as Professor Cooper suggests. They explain how the amygdala (the part of the brain responsible for the ‘fight or flight’ response) becomes hyper-reactive with a lack of REM sleep.

Get Active

Not only can getting active help with physical fitness, the NHS have reported research findings which suggest that any form of daily activity is linked to a lower risk of psychological distress.

This can vary from a brisk walk, running, swimming, playing hockey, even boxing.

 

Remember, not all stress is bad.

Stress can provide motivation to perform better and succeed, but managing this in a healthier way can help to protect your mental health and well-being.

8 comments so far.

8 responses to “How To Effectively Manage Stress”

  1. MJ says:

    Loved this post! So crucial that everyone is aware of mental health situations. I’m so glad I took the workshop💓

  2. I’m so glad mental health is not so taboo anymore. Always happy to see more people talking about it because it makes us all feel less lonely. I’m terrible at handling stress but I love the tips you gave, so I have a checklist for my (hopefully distant) next stressful situation!

  3. aimeehodgkinson says:

    It is so helpful everyone is talking about it. Im glad you have taken my info on board, I hope you don’t need it anytime soon!

  4. MissPond says:

    This is a great post, I’ve recently been suffering from the effects of stress – these are great tips.

  5. Margarida says:

    What an extremely helptful post 🙂 thanks for sharing it

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Profile picture of Aimee creator of Aims On Health

Hi there!
I'm Aimee creator of 'Aims On Health'.

Here you'll find things all health and wellness but my main interests lie in public health.

My work experience involves working with vulnerable groups in society, providing health eduction and promoting positive behaviour change. I have also just completed a Master of Public Health degree at the University of Liverpool.

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