Coping with stress

Most people come across stress at some point in their lives. For some of us it’s brought on by relationship problems or difficult family issues. Others become stressed due to life-changing events such as bereavement, money worries or the pressures of work. Whatever the cause, stress can have a profound effect on emotional, mental, and physical wellbeing. In 2017, 526,000 people experienced work-related stress, depression or anxiety in the UK. This led to the loss of 12.5 million working days. So what can you do to control stress and stay healthy?

What is stress?

Stress is your body’s response to mental or emotional pressure. Millions of years of evolution have created an inbuilt ‘fight or flight’ response in humans. In the distant past, this automatic reaction protected us from attack by hostile animals or other physical dangers. The prospect of imminent harm triggered the release of hormones into the bloodstream that prepared the body to either stay and deal with the threat, or run away to a place of safety. The hormones had a number of physical effects:

• Faster heartbeat and breathing
• Dilated pupils
• Flushed or pale skin
• Trembling

Thousands of generations later, modern people worry much less about falling prey to wild animals. However, when you encounter difficult, challenging or threatening events, you often experience the same ‘fight or flight’ response as our ancestors did, many millennia ago. That’s why intense financial, work or emotional pressures can make you feel tense, and bring on increased heart rate, faster breathing and increased blood pressure. Usually your body returns to normal between 20 and 60 minutes after the threat has passed, but if you’re under constant pressure, the symptoms may persist.

How to spot stress

Stress affects you emotionally, mentally and physically, yet symptoms vary from person to person. Some people feel it like a crushing weight of helpless panic while others hardly notice when they are becoming stressed. Here are some of the most typical tell-tale signs:

• Overwhelmed and worried all the time
• Touchy and prickly
• Frightened or anxious
• Low in confidence
• Unable to concentrate or take decisions
• Muscle aches and pains
• Headaches or dizziness
• Difficulty sleeping or constant tiredness
• Indigestion or heartburn
• Over or under-eating
• Excessive drinking or smoking
• High blood pressure
• Constipation or diarrhoea
• Shaking, chills or hot flushes

Stress at work

Some people say they thrive on stress, and evidence confirms that for some having a little stress in their lives gives them an extra ‘edge’ when they need it. However, controlling pressure and turning it to your advantage isn’t easy, especially in the workplace where stress can be counterproductive for most individuals and the business as a whole. Identifying and minimising stress at work helps to keep workers healthier, happier and improve overall productivity. Over-stressed people are often poor performers and more likely to take time off for stress-related illness. If their stress is caused by work, early intervention can reduce the impact and make it easier to root out the causes. When you are at work, look out for signs of stress, both among individual colleagues and teams of people:

Signs of stress in colleagues:

• Poor attendance
• Bad punctuality
• Nervous or withdrawn
• Erratic mood swings
• Lack of motivation
• Low confidence
• More sensitive or aggressive

Signs of stress in teams:

• More arguments and disagreements
• Higher staff turnover
• Reduced performance or output
• More absence from work
• More complaints and grievances
• Reports of stress or too much pressure

If you feel over-stressed at work or see others suffering from work-related pressure, tell your manager so they can take swift action. A good manager will be keen to pinpoint the source of stress and quickly alleviate any excessive pressure on their employees. Remember, if you’re stressed at work it’s likely to affect your personal life too, so take steps to tackle your stress sooner rather than later.

Less stress, better health

Stress isn’t an illness itself, but prolonged exposure to acute stress increases the risk of contracting all kinds of illnesses, from asthma and diabetes to heart disease, IBS, obesity, chronic reflux and accelerated ageing. Excessive stress can cause mental health problems like anxiety or depression, or make an existing condition worse. So it makes sense to do everything you can to lower your exposure to stress and find effective ways of coping with it. Here are 10 easy steps to reduce the stress in your life:

1. Recognise the problem

Make the connection between the physical and emotional symptoms you’re experiencing and the pressures you face. Don’t go into denial and ignore warning signs like tension, headaches, tiredness of sleeplessness. Identifying stress as the cause is not an admission of weakness. Having recognised the issue you can now take control and make a plan to get your life back on track.

2. Take stock

Take a step back and consider the pressures you are under. Are you trying to do too much? Could you be doing things differently or sharing some of your responsibilities with others? Accept the things you can’t change and focus on the things you do have control over.

3. Get support

Managing your stress is much easier with the help of sympathetic friends or family. Sharing the problem can be a huge help and give you a fresh perspective on your problems. Joining a club or group activity helps you make new friends  and distract you from your daily pressures.

4. Eat and drink healthily

Eating a well-balanced diet, being well-hydrated and having a moderate alcohol intake all contribute to a feeling of well-being. Remember that too much caffeine or alcohol can make you more anxious and that smoking, while relieving tension in the short term, could cause you bigger problems in the long run.

5. Get physical

Regular exercise, as well as being good for your overall health, is great for releasing mood-boosting chemicals in the brain. Build running, cycling, swimming or some brisk walks into your weekly schedule.

6. Sleep better

Sleeplessness is one of the most frustrating symptoms of stress. You may find it hard to fall or stay asleep and this becomes another source of stress, creating an endless cycle. Try cutting out caffeine, banning mobile devices from the bedroom and creating a regular go-to-bed routine. See our Right to Health Guide, ‘Healthier sleeping: 8 ways to improve your sleep’.

7. Enjoy ‘me’ time

Working long hours or spending most of your life caring for others could mean that you never have time for yourself. Set aside some ‘me-time’ a couple of evenings a week to enjoy some exercise, relaxing with a hobby or socialising with friends.

8. Be positive

Try and concentrate more on the good things and appreciate the positives in your life. Being a ‘glass half full’ person will help you dwell less on your problems. You could try keeping a diary of the things that make you grateful each day.

9. Try mindfulness

Many people find that mindfulness meditation helps to lower the effects of stress, anxiety and other related problems. You can practise it just about anywhere at a time to suit you. Look out for courses online or in your local area.

10. Get help

If you’ve tried to manage and reduce your stress but still feel overwhelmed then don’t be afraid to seek professional help. The sooner you find the support you need, the sooner you’ll begin to feel better. Start by contacting your local GP who can advise you of the best course of treatment taking into consideration your circumstances and medical condition.