Need to know
For #TeamEEAST Last updated: 04 May 2024 at 16:36
April is Stress Awareness Month
Once you have identified the cause of your stress it is easier to manage. Here are a few simple but effective tips to cope with stress.
Get enough sleep Sleep is essential for the body to function properly. If you skimp on sleep you probably won’t remember how it feels to wake up fully rested. A routine can help you get to sleep. Think of how children are put to bed – adults can adopt similarly helpful sleep-enhancing routines. For example: have a relaxing bath, avoid anything stimulating, such as an exciting TV programmes or games and when you are lying in bed, inhale for 4 seconds, hold your breath for 7 seconds, and exhale for 8 seconds. Whether you’re thinking of tasks, worries or silly thoughts, write them down. This will help you set them aside and you can rest assured that you’ll m deal with them in the morning.
Listen to music Music can be used in many situations to help reduce stress and create a calming atmosphere. Use classical music to concentrate as it is peaceful, harmonious and doesn’t have lyrics. Keep the volume relatively low so it doesn’t distract you.
Learn to say ‘no’ Simple, but effective. Where a ‘no’ is the appropriate response, say it without guilt. ‘No’ also doesn’t have to be a decline, it can also be a ‘negotiation opportunity’, e.g. “ I can’t do that now, but I can fit it in next week”.
Plan ahead for stressful days or events – planning long journeys or making a list of things to remember can really help.
Work off stress with physical activity Pressure or anger releases adrenaline in the body. Exercise helps to reduce it, and produces ‘good mood’ substances in the brain. This doesn’t mean we recommend running a marathon; just going for a brisk walk around the block when you feel tense can help.
Breathe Taking a few deep breaths allows more oxygen to reach the brain, helping you become calm and restore concentration and focus: Take a nice slow deep breath in through the nose and fill the belly up with air. Hold at the top of the breath for 5 seconds and then slowly exhale through the mouth, pulling the navel to the spine Repeat 5 times.
Hobbies Activities outside of work and home can be a great way to break up the week and alleviate stress. If you don’t know where to start then think about what you enjoyed as a child, e.g. reading, playing football, painting, etc.
Talk to someone We’ve all heard of the saying “a problem shared is a problem halved” and, like most clichés, it’s founded on a grain of truth. If you are troubled by something, don’t supress it. Instead: Speak to a friend or family member If you don’t feel comfortable speaking to a loved one or if feel you stress is putting you at risk, visit your GP. They can signpost you to the relevant help.
You can view EEAST’s sources of help here.
Mind also has a number of resources which you can access here.
if you need someone to talk to, you could also contact Samaritans, call: 116 123 or email: jo@samaritans.org
Published 4th April 2022