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10 stress busters - NHS

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What you can do to address stress · Be active · Take control · Connect with people · Have some 'me time' · Challenge yourself · Avoid unhealthy habits · Help other ... Skiptomaincontent Home Mentalhealth Self-help Guides,toolsandactivities Backto Guides,toolsandactivities 10stressbusters Ifyou'restressed,whetherbyyourjoborsomethingmorepersonal,thefirststeptofeelingbetteristoidentifythecause.Themostunhelpfulthingyoucandoisturntosomethingunhealthytohelpyoucope,suchassmokingordrinking."Inlife,there'salwaysasolutiontoaproblem,"saysProfessorCaryCooper,anoccupationalhealthexpertattheUniversityofLancaster."Nottakingcontrolofthesituationanddoingnothingwillonlymakeyourproblemsworse."Hesaysthekeystogoodstressmanagementarebuildingemotionalstrength,beingin controlofyoursituation,havingagoodsocialnetwork,andadoptinga positiveoutlook.  Whatyoucan dotoaddressstressTheseareProfessor Cooper's top 10stress-bustingsuggestions:BeactiveExercisewon'tmakeyourstressdisappear,butitwillreducesomeoftheemotionalintensitythatyou'refeeling,clearingyourthoughtsandlettingyoudealwithyourproblemsmorecalmly.Formoreadvice,read howbeingactivehelpsmentalwellbeing.GetstartedwithexerciseTakecontrolThere'sasolutiontoanyproblem."Ifyouremainpassive,thinking,'Ican'tdoanythingaboutmyproblem',yourstresswillgetworse,"saysProfessorCooper."Thatfeelingoflossofcontrolisoneofthemaincausesofstressandlackofwellbeing."Theactoftakingcontrolisinitselfempowering,andit'sacrucialpartoffindingasolutionthatsatisfiesyouandnotsomeoneelse.GettipsonhowtomanageyourtimeConnectwithpeopleAgoodsupportnetworkofcolleagues,friendsandfamilycan easeyourworktroublesandhelpyouseethingsinadifferentway."Ifyoudon'tconnectwithpeople, youwon'thavesupporttoturntowhenyouneedhelp,"saysProfessorCooper.Theactivitieswedowithfriendshelpusrelax.Weoftenhaveagoodlaughwiththem,whichisanexcellentstressreliever."Talkingthingsthroughwithafriendwillalsohelpyoufindsolutionstoyourproblems,"saysProfessorCooper.Readaboutsome otherwaysrelationshipshelpourwellbeing.Havesome'metime'HereintheUK,weworkthelongesthoursinEurope,meaningweoftendon'tspendenoughtimedoingthingswereallyenjoy."Weallneedtotakesometimeforsocialising,relaxationorexercise,"saysProfessorCooper.Herecommendssettingasideacoupleofnightsaweekforsomequality"metime"awayfromwork."Byearmarkingthose2days,itmeansyouwon'tbetemptedtoworkovertime,"hesays.ChallengeyourselfSettingyourselfgoalsandchallenges,whetheratworkoroutside,suchaslearninganewlanguageoranewsport,helpsbuildconfidence.Thiswillhelpyoudealwithstress."Bycontinuingtolearn,youbecomemoreemotionallyresilientasaperson,"saysProfessorCooper."Itarmsyouwithknowledgeandmakesyouwanttodothingsratherthanbepassive,suchaswatchingTVallthetime."AvoidunhealthyhabitsDon'trelyonalcohol,smokingandcaffeineasyourwaysofcoping."Menmorethanwomenarelikelytodothis.Wecallthisavoidancebehaviour,"saysProfessorCooper."Womenarebetteratseekingsupportfromtheirsocialcircle."Inthelongterm,thesecrutcheswon'tsolveyourproblems.They'lljustcreatenewones."It'slikeputtingyourheadinthesand,"saysProfessorCooper."Itmightprovidetemporaryrelief,butitwon'tmaketheproblemsdisappear.Youneedtotacklethecauseofyourstress."HelpotherpeopleProfessorCoopersaysevidenceshowsthatpeoplewhohelpothers,throughactivitiessuchasvolunteeringorcommunitywork,becomemoreresilient."Helpingpeoplewhoareofteninsituationsworsethanyourswillhelpyouputyourproblemsintoperspective,"saysProfessorCooper."Themoreyougive,themoreresilientandhappyyoufeel."Ifyoudon'thavetimetovolunteer,trytodosomeoneafavoureveryday.Itcanbesomethingas smallashelpingsomeonecrosstheroadorgoingonacoffeerunforcolleagues.FindoutmoreaboutgivingformentalwellbeingWorksmarter,notharderWorkingsmartermeansprioritisingyourwork,concentratingonthetasksthat'llmakearealdifference."Leavetheleastimportanttaskstolast,"saysCooper."Acceptthatyourin-traywillalwaysbefull.Don'texpectittobeemptyattheendoftheday."GettipsonhowtomanageyourtimebetterTrytobepositiveLookforthepositivesinlife,andthingsforwhichyou'regrateful."Peopledon'talwaysappreciatewhattheyhave,"saysProfessorCooper."Trytobeglasshalffullinsteadofglasshalfempty,"hesays.Trywriting down3thingsthatwentwell,orforwhichyou'regrateful,attheendofeveryday. Audio:unhelpfulthinking Inthisaudioguide,adoctorhelpsyoutoreplacenegativethoughtswithmorepositivethinking. Medialastreviewed:2March2021 Mediareviewdue:2March2024 Acceptthethingsyoucan'tchangeChangingadifficultsituationisn'talwayspossible.Trytoconcentrateonthethingsyoudohavecontrolover."Ifyourcompanyisgoingunderandismakingredundancies,forexample,there'snothingyoucandoaboutit,"saysProfessorCooper."Inasituationlikethat,youneedtofocusonthethingsthatyoucancontrol,suchaslookingforanewjob." Audio:sleepproblems Inthisaudioguide,adoctorexplainswhatyoucandotogiveyourselfthebestchanceofagoodnight'ssleep. Medialastreviewed:2March2021 Mediareviewdue:2March2024 Morein Guides,toolsandactivities 10stressbusters Depressionandanxietyself-assessmentquiz Mentalwellbeingaudioguides Exercisefordepression 5stepstomentalwellbeing Breathingexercisesforstress Pagelastreviewed:20November2018 Nextreviewdue:20November2021

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