Stress is our
psychological, emotional and physical response to pressure. We
feel there are too many demands, and too few resources to cope.
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.
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.
Where am I when I'm
feeling stressed? What am I doing? Who am I with?
What helpful changes
could I make?
What is within my
control?
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
Identify the factors that
help keep the problem going
Use the
cogs diagram (PDF) to help you identify what
contributes to your stress. Look at each factor and
try to make changes in each.
Example vicious cogs of stress:
Doing things differently
Do something different (to
what you normally do)
Consider what demands you
can reduce, or ask others to help with.
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 help us connect and give a sense of
closeness to others, and of a sense of enjoyment.
When stressed, we often 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, between ACE
activites: Achievement, Closeness or connecting to others, and Enjoyment (ACE)
Focus your attention
fully on another activity - Mindful activity
Relaxation techniques - try lots and find one that works for you
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)
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.
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.
Learn to communicate
assertively (rather than passively or
aggressively)
Eat a healthy balanced
diet, with plenty of fruit and vegetables
Drink less caffeine and
more water
Pamper yourself - do
something you really enjoy, or do something relaxing
Stress is our
psychological, emotional and physical response to pressure. 
We
feel there are too many demands, and too few resources to cope.
