April is Stress Awareness Month

Stress Awareness Month has been held every April since 1992 to raise awareness of the causes and cures for our modern-day stress epidemic.

It is the time when we have an opportunity for an open conversation on the impact of stress – dedicate time to removing the guilt, shame, and stigma around mental health. To talk about stress, and its effects and open up about our mental and emotional state with friends, families, colleagues, and professionals.

Millions around the UK experience stress and it is damaging to our health and wellbeing. For example, at some point in the last year, 74% of us have felt so stressed that we have felt unable to cope.

Stress is the feeling of being under too much mental or emotional pressure. When you are stressed, your body releases stress hormones such as adrenaline and cortisol.

Stress is your body’s reaction to help you deal with pressure or threats. This is sometimes called a “fight or flight” response. Your stress hormone levels usually return to normal once the pressure or threat has passed.

A small amount of stress can be useful. It can motivate you to take action and get tasks completed. It can also make you feel alive and excited. But too much stress can cause negative effects such as a change in your mood, your body and relationship issues.

What are the signs of stress?

Stress affects different people in different ways. Below is a list of some of the common signs. Some of these things will not apply to you. You may have other signs of stress that we have not listed.
Image: https://www.rcn.org.uk/Get-Help/Managing-stress/Signs-and-symptoms

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Self Help

How can I help myself?

There are things that you can do to help reduce your symptoms of stress. There isn’t a set process for where you should start, or what you should do, everyone is different. You may need to try different things until you find what works for you.

Stress diary

If you don’t know what is causing your stress, it might help to keep a ‘stress diary’ for a few weeks. It may help you to identify things that you may be able to change.

You could write down when you feel stressed. You should include what happens just before or after you feel stressed.

It could also help you to identify things which can make you unwell. These things are known as ‘triggers.’ Identifying your triggers can help you to have more control over your stress levels.

Get practical advice

You may be able to take steps to change the cause of your stress. There are lots of places you can get practical advice on different issues, such as advice services. They may be able to support you to solve an issue. For example, you may want advice on:

housing,
benefits,
money or
employment.

Manage your money

Money can cause many different issues such as poverty, debt and relationship problems. Making a budget sheet could help to work out what you can afford to pay.

If you are worried about your debts, there are places that you can get advice and support, such as StepChange, Citizens Advice and National Debtline.

Plan your time

If you plan your time this can make you feel more in control of things. Here are some ideas that could help you do this:

write lists of what you need to do,
prioritise the most important tasks,
share tasks with others if you can,
don’t put things off, and
set yourself steps and goals for complicated tasks.

Remember to reward yourself for any achievements.

Talk to someone

Telling someone how you are feeling may help with stress. It can help to offload your worries. You may feel comfortable talking to someone you know. Or you might prefer to talk to someone who doesn’t know you. You could call an emotional support line or see a counsellor.

Counselling can give you a space to reflect on what is happening emotionally, mentally and physically, and to have support for any changes you want to make. You can see a counsellor as an individual or you may wish to join a group. Your employer may offer counselling through your occupational health service or an Employee Assistance Provider (EAP). You may prefer to discuss this with your GP who should be able to help you access local services.

Make lifestyle changes

Limit your caffeine intake – Coffee, tea, energy drinks and chocolate contain caffeine. Reducing your caffeine intake could help you sleep better. Especially if you reduce it in the evening. You could have herbal tea, a warm milky drink or warm cordial instead.

Exercise – Exercise can relieve stress and can also help you to stay healthy. There are lots of ways to exercise, and people enjoy different things. You could try cycling, walking, running, team activities or going to the gym. Doing housework or gardening is also a way to exercise.

Get enough sleep – If you’re dealing with stress you may struggle to sleep well. If you don’t get enough sleep this can cause problems such as poor concentration and low mood. Long term sleep issues can lead to mental health problems such as anxiety and depression.

If you struggle with sleep, you can try to:

talk to your doctor,
refer yourself for talking therapy, or
practice sleep hygiene.

Sleep hygiene means things like:

having a regular bedtime routine,
only using your bed for sleep,
exercising regularly but avoiding lots of exercise too close to bedtime,
cutting down on caffeine, especially in the evening,
making the place you sleep is a comfortable temperature,
making sure the place you sleep is dark,
not using your phone or computer immediately before bedtime, and
making sure that the place you sleep is tidy.

Eat a balanced diet – Eating a healthy balanced diet is good for your mental and physical health.

Changing the culture at work

If you feel like your experience is part of an organisational wide issue, it is good to be aware that employers have a legal duty to risk assess the causes of work-related ill health, including work-related stress, and put measures in place to reduce the risks.

We want to support organisations to put strategies in place to improve work-related stress and have produced our Guide for Managers along with Guide for RCN Reps.
Do something nice for yourself every day
It is important to do some things because you want to, not because you have to. This could include reading a book, watching a film or eating something you enjoy.
Practice mindfulness
Mindfulness is a type of meditation to help you to be aware of the present moment and pay attention to it. This can help to deal with symptoms of stress, depression and anxiety.

Use relaxation techniques
Relaxation can help you to deal with stress and stop you from getting stressed. Some people relax using meditation, aromatherapy or yoga.

Massage & Pilates for Stress

Massage provides many emotional benefits, which can be just as important as the physical benefits. Many people say that after a massage they feel more relaxed and calmer. It a safe and nurturing place for people to refocus and find clarity.

Massage can lower stress levels and feelings of anxiety. It can improve mood and relaxation while increasing confidence and self-image.

If you experience depression or anxiety, or are just overloaded with extra stress, massage can be an effective part of treatment. It can create a sense of relief and empowerment, and allow you to focus on your mind-body connection.

Pilates can be incredibly powerful in providing a place for the body to relax, rejuvenate and release tension. It also provides a space for the mind to focus on the present moment, leaving worries at the door. The Pilates principle, breath, oxygenates the blood which triggers the brain to calm down. The breath creates a physiological response in the body that naturally decreases our stress and anxiety.

Sources: https://www.rethink.org/advice-and-information/living-with-mental-illness/information-on-wellbeing-physical-health-bame-lgbtplus-and-studying/stress-how-to-cope/ & https://www.rcn.org.uk/Get-Help/Managing-stress/Strategies-and-support & https://www.goodhousekeeping.com/health/a36341664/what-is-sound-bath/ & https://www.headspace.com/meditation/stress & https://www.stress.org.uk/ & https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/massage-for-depression-anxiety-and-stress