Stress
is our emotional and physical response to pressure. That pressure can
arise from external factors including life events, illness
(ourselves or someone close to us) living conditions, work, home and family,
study, lack of some necessity, or the demands we place on ourselves. Even
those events which we see as enjoyable can be stressful, such as holidays,
moving home, starting a better job, pregnancy, parenthood, Christmas etc.
Thoughts which
are common when feeling stressed
This is too much - I
can't cope!
It's unfair.
Someone should be helping me.
I haven't got enough
time
I'll never finish
I must get this
done...
Emotions
Irritable, bad
tempered
Anxious
Impatient
Angry
Depressed, hopeless
Physical
sensations
The physical response
to stress is caused by the body's adrenaline response - the body's alarm signal
and survival mechanism when faced with a threat.
Heart racing
Breathing faster
Tense muscles - e.g.
neck, shoulders, abdomen
Hot, sweaty
Headache
Difficulty
concentrating
Forgetful
Agitated, restless
Bladder or bowel
problems
Behaviour
Unable to settle, constantly
busy, rushing about
Lots of things on the go, but
don't finish them
Sleep disturbances
Shouting, arguing
Eating more (or less)
Drinking more
Using drugs
Smoking more
Crying
Vicious Cycle of Stress
Identify your stressors -
what's making you stressed?
Where am I when I'm feeling stressed? What
am I doing? Who am I with?
Even if there is little you can do about some
situations, maybe making some small changes - in routine, in the way you handle
things, doing things differently, taking time out, thinking about it in a
different way, in getting help, seeking advice - could make all the difference
Doing things differently
Do something different (to what you
normally do)
Make
time for yourself each day - relaxation, fun,
enjoyment. Create a healthy balance - allow time for activities which
give you a sense of achievement, those that give a sense of closeness to
others, and of a sense of enjoyment. When stressed, it's often the case
that we spend more time doing things that help us achieve,
but less of enjoyment and closeness to others. Aim for a healthy balance
as shown in the pie chart.
Keep an ACE Log to help you keep track
Put on
some music - sing and dance along, or just listen attentively (use music
that is likely to help you feel your desired emotion - avoid sad songs if you're
depressed)
Grounding techniques - look around you, what do you see, hear, smell, sense?
Hold a comforting object.
Physical
exercise - walk, swim, go to the gym, cycle
(take the stairs instead of the lift, get off the bus a
stop early)
Engage
in a hobby or other interest - if you don't have one, find one! What
have you enjoyed in the past? What have you sometimes thought
about doing but not got around to?
Limit
your responsibilities - it's okay to say no
Write
down your thoughts and feelings - get them out of your head
Just
take one step at a time - don't plan too far ahead
Positive
self-talk - encourage yourself, tell yourself: I can do this, I am
strong and capable - find an affirmation that works for you (even if you don't
believe it at first!). Write it down and memorise it for when you need
it. See Affirmations
Do
something creative - make a box of items that remind you to use the
techniques that help, or put photos on paper, or write and decorate a
list
Use Imagery
e.g. to relax and bring about future goals
Tell
yourself: "This will pass, it's only temporary". "I've got through
this before, I can do it now". When we're going through a tunnel and
become fearful of being trapped, there's no point in stopping - we just have
to carry on in order to reach the end of the tunnel.
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