Coping Strategies For Stress

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

We inevitable will deal with stress differently. Our ability to cope with stress 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 sometimes trigger a fight response to enable us to quickly respond to a dangerous situation. It may also enable us to push through fear or pain to overcome a personal hurdle or great sporting goal like running a marathon. However, too much stress can cause negative effects. It can leave us feeling overwhelmed and unable to cope. 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
Two frustrated tired engineers or architects working on architectural project together, brainstorming, discussing plans and sharing ideas, correcting mistakes in drawings, trying to find solution

Coping Strategies and Helpful Tips

Recognise when stress is a problem

It is important to connect the physical and emotional signs you’re experiencing to the pressures you are faced with. Don’t ignore physical warning signs such as tense muscles, tiredness, headaches, or migraines. Make a plan to address the things that you can. This might involve setting yourself realistic expectations and prioritising essential commitments. If you feel overwhelmed, ask for help and say no to things you can’t take on.

Use a Stress ball

Different colours and styles can meet your stress needs. They are practical and can give a quick release of muscle tension and stress that eases your mind and body and creates a state of calm you may not have known exists.

Writing – Put pen to paper

Writing down your thoughts on paper is a healthy nice release for stress and worries. You unravel your thoughts gradually, gaining more clarification and solution options to your problems. A diary or journal is helpful for this where you can keep a log of all you have written, plus you have a private secure place for your thoughts that you can store away and access when you need.

Create a Music playlist

Music effects everyone differently. It has a different meaning based on mood, situation, and era. A music playlist for calming moments or stressful moments will help soothe a stressful time where you need to pause to calm and refresh yourself. Sometimes the lyrics or just the beat and rhythm of a song can speak a thousand words and give a euphoric feeling like no other. Music can open you up and cause you to reflect as well as relax. You can build a personal space that only music can take you too where you feel comfortable and free to be yourself.

Physical hobby – walk, nature view, drive or local beauty spot or park

Fitness and exercise is not for everyone, however it can help release endorphins that boost your spirit and make you feel good and able. Exercise does not necessarily mean the gym. A nice walk down the road is a quick way to gain fresh air and regenerate your body. You can walk to a nearby park or find a nice nature beauty spot to make your go-to favourite place. In addition, a nice nature view such as going to the countryside, watching the sky, looking at clouds or stars or creating a nice garden space can really help to clear your mind.

Pause and take deep breaths

This may sound easy but think about how often in a day do you take the time to pause for even a few seconds and take a deep breath. Deep breaths can give you a new mind space and allow you to refresh and reset ready to face current and new challenges and experiences that will come your way.

Be kind to yourself

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

Build supportive relationships

Find close friends or family who can offer help and practical advice can support you in managing stress. Joining a club or a course can help to expand your social network and encourage you to do something different. Activities like volunteering can change your perspective and have a beneficial impact on your mood.

Get professional help

If you continue to feel overwhelmed by stress, don’t be afraid to seek professional help. It doesn’t mean you are a failure. It is important to get help as soon as possible so you can start to feel better. Talk to our Counsellors about how you are feeling. Counselling can give you the chance to talk about what causes your stress and develop coping strategies to help.

At ChilternWellbeing we offer free counselling taster sessions. Why not book in to see our counsellors for a free open and confidential session. Just use our online booking form.

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One of our friendly reception team will be happy to help you.

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