April marks Stress Awareness Month in the UK, which since 1992 has sought to raise awareness of the causes and dangers of stress.
Stress is the body’s reaction to pressure or feeling threatened. It is very common and can help people to work hard and achieve their goals. However, too much stress can have a negative impact on your physical, emotional and mental health.
The theme for this year’s month is Little By Little, focusing on the impacts of small, consistent and positive actions. To mark the month, the learning experts at online training provider High Speed Training have shared some tips to help identify and effectively manage stress at home.
Stress is a normal part of life, and everyone will experience it at some point. There are many causes of stress and they will be different for everyone. Some common sources of stress include:
- Feeling under lots of pressure.
- Facing big changes in your life.
- Being worried about something or someone.
- Not having control over the outcome of a situation.
- Having overwhelming responsibilities.
- Not having enough work or having too much work.
- Experiencing discrimination, hate or abuse.
- Going through a period of uncertainty.
Dr Richard Anderson, Head of Learning & Development at High Speed Training, said: “A key part of managing stress is being able to recognise when you are stressed and responding appropriately. This is crucial as preventing and managing long-term stress can lower your risk for other conditions such as heart disease, obesity, high blood pressure and depression.
“There are many sources of stress in our everyday lives. For many, stressful situations occur in the workplace or due to our jobs. All employers must ensure the health and safety of their employees, including minimising the risk of stress-related illness, so if you are experiencing stress at work, you should try and speak to your employer.”
Know the signs
There are many symptoms of stress, from feeling anxious and angry to physical manifestations, such as headaches, difficulty breathing and muscle aches.
When you’re stressed, your muscles can contract and become tense, leading to neck pain, headaches, back ache and cramps. Physically relaxing your muscles can help to alleviate these feelings.
Trying to control your breathing can also help. Try taking a deep breath through your nose, holding it for 5-6 seconds and breathing out through your mouth. Repeating this three times can help increase the amount of oxygen to your brain and reduce your heart rate.
Take Some Time and focus on rest
Taking some time out of your daily routine is essential if you are going to relax your mind and body fully. Activities such as reading, walking, doing a hobby or spending time with friends can all help alleviate stress and allow you to focus on a positive activity.
Sleep is also essential to our wellbeing so you should aim to get a full night’s sleep every night. Most people need around 7-8 hours’ sleep a night, though some people can manage on 6.
To get a better night’s sleep, try going to bed and getting up at similar times each day to stabilise your body clock, and try to complete a relaxing activity before you go to sleep. It’s also important to ensure your bedroom is sufficiently dark and quiet, and if possible, avoid using electronic devices in bed.
Eat healthily
Dr Anderson said: “Without a balanced diet your body may be more susceptible to stress-related illnesses, so it is vital that you continue to eat healthily when you are feeling stressed. Always eat breakfast and keep hydrated throughout the day to stop yourself running out of energy and feeling tired.
“Eating foods from the 5 key food groups at every meal, consisting of a large amount of fruit, vegetables and starchy foods, a moderate amount of protein and dairy and a small amount of fats and sugars, will help to keep you happy and healthy.
“Try to cut out as many saturated, high-calorie foods as possible, such as pies, pastry, cakes, biscuits and crisps, as these can make you feel sluggish and will be detrimental to your mood.”
Get moving
Exercise is a great way to prevent stress and anxiety and a good way to release tension. Whichever fitness activity you choose to do, even if it’s just for 20 minutes a day, it will help to decrease blood pressure and lower your heart rate: two of the worst physical symptoms of stress.
When you exercise, endorphins are released in your body (as opposed to the adrenaline and cortisol released when you are stressed) which help to produce feelings of well-being and calmness.
Dr Anderson continues: “Everyone will experience stress at some point in their lives. It’s clear that long-term or prolonged periods of stress can have a negative impact on your physical and mental health.
“Identifying the causes of your stress and regularly engaging in stress management activities will help you to respond effectively.”
For more information on managing stress, and for lots more practical advice, please visit the High Speed Training Hub.