Coping Strategies for Stress

Stress is our body’s response to immense pressure. Many different situations or life events can cause stress — it can be triggered when we embark on a new experience, when we are presented with an unexpected situation or threat, or when we feel powerless over a situation.

We inevitably deal with stress differently. Our ability to cope depends on our genetics, early life events, personality, and social and economic circumstances. You may have heard of the term “fight or flight”: stress can trigger a fight response to help us respond quickly to danger, or push through fear or pain to overcome a personal hurdle such as running a marathon. However, too much stress can leave us feeling overwhelmed and unable to cope, and over the long term this can affect our physical and mental health.

Signs of stress

• Anxious
• Afraid
• Angry or aggressive
• Sad
• Irritated
• Frustrated
• Depressed

How your body might react

If you’re stressed, you may experience:

• Headaches
• Nausea
• Indigestion
• Digestive problems such as constipation, bloating or diarrhoea
• Shallow breathing or hyperventilating
• Sweating
• Heart palpitations
• Aches and pains

Coping strategies and helpful tips

Recognise when stress is a problem

Connect the physical and emotional signs you’re experiencing to the pressures you face. Don’t ignore physical warning signs such as tense muscles, tiredness, headaches or migraines. Make a plan to address the things that you can — set realistic expectations, prioritise essential commitments, ask for help and say no to things you can’t take on.

Use a stress ball

Different colours and styles can meet your needs. They are practical and can give a quick release of muscle tension, easing your mind and body and creating a sense of calm.

Put pen to paper

Writing down your thoughts is a healthy release for stress and worries. You unravel your thoughts gradually, gaining clarity and possible solutions, and a journal gives you a private, secure place for your thoughts.

Create a music playlist

Music affects everyone differently. A playlist for calming or stressful moments can help soothe you when you need to pause, refresh and reset. It can open you up, help you reflect, and create a personal space where you feel comfortable to be yourself.

Get outdoors

Exercise releases endorphins that boost your spirit — and it doesn’t have to mean the gym. A walk down the road, a trip to a nearby park, or time in nature watching the sky or creating a garden space can all help to clear your mind.

Pause and take deep breaths

It sounds simple, but think about how rarely we pause for even a few seconds to breathe deeply. Deep breaths give you a new mind space and allow you to refresh and reset, ready for whatever comes your way.

Be kind to yourself

Try to keep things in perspective and don’t be too hard on yourself. Look for the positives in your life and write down things that make you feel grateful.

Build supportive relationships

Close friends or family can offer practical help and advice. Joining a club or a course can expand your social network, and activities like volunteering can change your perspective and lift your mood.

Get professional help

If you continue to feel overwhelmed, don’t be afraid to seek professional help — it doesn’t mean you’ve failed. At Chiltern Wellbeing we offer free counselling taster sessions, so why not book in for a free, open and confidential session using our online booking form.

If something doesn’t feel right, don’t put up with it. Book an appointment with our HCPC-registered podiatrists and we’ll get to the root of the problem.